Tabata Workout-ka Iska-caabbinta-yar oo leh dhaqdhaqaaqyo aanad waligaa malaynayn

Qanacsan

• U Wareegida Qoryaha ilaa Saf
• V-Up ilaa Jiido-Hoos
• Safka Doonta Haysta
• Spiderman Push-Ups
• Dib u eegis loogu talagalay

La kulan kooxda iska caabinta ka yar, walaasha cute: miniband. Ha u ogolaan cabbirku inuu ku khiyaaneeyo. Waxay u adeegtaa sida gubashada daran (haddii aysan ka badnayn!) Sida koox iska caabin duug ah oo joogto ah. U adeegso si aad u sameyso dhaqdhaqaaqyadan hal-abuurka leh iyo dhaqdhaqaaqyada adag ee khabiirka Tabata Kaisa Keranen (@kaisafit), waxaadna haysataa cuntada ugu fiican ee tababar afar daqiiqo ah oo runtii shaqeeya.

Sida ay u shaqeyso: Waxaad u baahan doontaa koox iska caabin yar (mid ka mid ah ku qaado Amazon qiimo jaban). Dhaqdhaqaaq kasta ku samee borotokoolka caadiga ah ee Tabata: 20 ilbiriqsi oo ku celis ah intii suurtagal ah (AMRAP), ka dib 10 ilbiriqsi naso. Ka dibna u gudub jimicsiga xiga. Ku soo celi wareegga oo dhan laba illaa afar jeer si aad u gubato jirka oo dhan. (PS Ku dar jimicsigaan yar-yar ee boobka-ku-dhejinta ka dib si aad u sii huriso qulqulkaaga.)

U Wareegida Qoryaha ilaa Saf

A. Ku billow meel looxad sare leh oo cagaha u kala dheeran tahay misigta, adigoo gacanta ku haysta cidhifyada baska yar yar.

B. Miisaanka u wareeji gacanta bidix, u rog dhinaca midig, oo laad cagta bidix si aad u taabato midigta jidhka. Isla marna gacanta midig kor u taag, oo xusulka si toos ah u sawir, oo fidiya miniband.

C. Si tartiib ah oo la kontoroolo, lugta bidix dib ugu laabo loox sare oo sii daa kooxda si aad ugu noqoto booskii bilowga.

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

V-Up ilaa Jiido-Hoos

A. U jiifso wejiga dhulka oo lugaha iyo gacmaha fidsan yihiin, minibanduna waxay fidisay labada gacmood dhexdooda. Gacmaha kor u qaad ilaa 45 darajo iyo lugaha si aad uga dul booddid dhulka si aad u bilowdo.

B. Kor u ruji si aad u sameysid booska "V" oo leh jir laakiin leh shinniyo barbar socda dabaqa.

C. Xusxullada u soo jiid hoos oo u soo bax dhinacyada si aad u kala jiiddo xadhigga yar oo hoos u dhig madaxa gadaashiisa.

D. Si tartiib ah u celi mooshinka si aad ugu noqoto meeshii aad ka bilaabi lahayd adiga oo aan cagaha ama garbaha dhulka ku ridin inta u dhaxaysa reps.

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

Safka Doonta Haysta

A. Ku bilow booska haysashada doonta, jirka oo leh qaab “V”, adigoo ku haysta xadhigga yar ee labada gacmood oo ku wareegsan labada cagood.

B. Joogteynta booskan, gacmaha isku celi laabta xigta, adigoo u sawiraya xusullada dhinacyada.

C. Si tartiib ah ugu laabo booska bilowga adiga oo aan ka soo bixin doonyaha.

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

Spiderman Push-Ups

A. Ku billow meel looxad sare leh oo baska yar ku fidsan yahay qaansooyinka labada cagood.

B. Hoos u riix-sare, u wad jilibka midig ilaa garabka midig.

C. Laabta ka riix dhulka oo ku celi cagta midig dhinaca bidix. Ku celi dhinaca kale.

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

Dib u eegis loogu talagalay