Qhov Tag Nrho-Lub Cev HIIT Workout yuav ua rau koj tawm hws hauv qab 5 feeb

Zoo Siab

• Lunges rau Ib Leeg Ib Leeg-Push-Up
• Sab Plank Rotations
• Hauv thiab Tawm Sumo Jumps
• Forward / Lateral Push-Ups
• Tshuaj xyuas rau

Koj tuaj yeem ua dab tsi rau tsib feeb, txoj cai? Zoo, qhov ua tau zoo tshaj Tabata-style kev ua haujlwm los ntawm kev tshaj xov xwm tus kws qhia paub Kaisa Keranen (@KaisaFit) yuav mob siab rau koj lub zog.

Kev tawm dag zog tawm dag zog koj ua qee qhov nyuaj txav-suav nrog kev thawb thiab plank kev hloov pauv uas koj tsis tau pom dua ua ntej-rau 20 vib nas this, haum rau ntau qhov rov ua dua (AMRAP). Koj tau so rau 10 vib nas this, tom qab ntawd txav mus rau lwm qhov ntxiv. (ICYMI, qhov no yog cov qauv yooj yim rau Tabata workout.) Rov ua lub voj voog ob mus rau plaub zaug rau qhov kev tawm dag zog sai tshaj plaws, koj yuav pom sab ntawm lub barbell.

Npaj txhij rau qhov hnyav tshaj tsib feeb ntawm koj lub neej. Ua tiav nrog lub zog tshuav? Ua dua.

Lunges rau Ib Leeg Ib Leeg-Push-Up

A. Pib hauv txoj haujlwm lunge ntawm sab xis, lub hauv caug khoov ntawm 90 degrees, caj npab txuas los ntawm pob ntseg.

B. Muab tes tso rau hauv av. Ncuav ceg sab xis rov qab thiab tsa nws, txo qis rau hauv kev thawb.

C. Rov qab mus pib thiab rov ua dua.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Rov ua dua rau sab nraud.

Sab Plank Rotations

A. Pib hauv ib lub forearm sab plank ntawm sab laug, sab laug ceg thiab caj npab nqa mus rau saum ntuj.

B. Twist lub cev mus rau hauv pem teb, txo qis sab laug thiab rub sab caj npab hauv qab lub cev.

C. Rov qab mus pib thiab rov ua dua.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Rov ua dua rau sab nraud.

Hauv thiab Tawm Sumo Jumps

A. Pib nyob rau hauv ib tug qis squat, taw dav dua hip-dav sib nrug.

B. Tsav hla pob taws kom dhia taw ua ke, sawv siab.

C. Dhia taw rov qab thiab rov ua dua.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Rov ua dua rau sab nraud.

Forward / Lateral Push-Ups

A. Pib nyob rau sab saum toj ntawm txoj haujlwm thawb.

B. Kauj ruam sab xis mus rau pem hauv ntej thiab qis rau hauv lub laub-up. Kauj ruam sab caj npab rov qab pib, tom qab ntawd mus rau sab; qis rau hauv kev thawb-up.

C. Rov qab mus pib thiab rov ua dua. Ua txhua lwm yam teeb tsa ntawm sab nraud.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Rov ua dua rau sab nraud.

Tshuaj xyuas rau