Tababarkan Tabata wuxuu u qaadaa Dhaqdhaqaaqyada Aasaasiga ah Heerka Xiga

Qanacsan

• Burpee oo leh Gacan ka soo horjeeda taabasho
• Riix-Up la Wareegga Open
• Iskuday inaad Punch
• Looxa oo leh Goobo Gacmo
• Dib u eegis loogu talagalay

Immisa looxyo caajis ah, fadhiid ah, ama riix-riix ayaad u malaynaysaa inaad samaysay intii aad noolayd? Wali ma ka daaleen? Tababarkan Tabata ayaa si sax ah u daweyn doona taas; waa 4-daqiiqo oo wadarta guud ee jirka ah ee loox, riixid, iyo kala-duwanaansho is-daba-joog ah oo siyaabo kala duwan jirkaaga iyo maskaxdaada ugu xujeyn doona. Maskaxda ka dambeysa wax kale ma aha waa tababaraha Kaisa Keranen, oo loo yaqaan @kaisafit oo sumcad xun iyo abuuraha loolanka Tabata ee 30-ka maalmood ah. Sida waxa jimicsigeeda ay tahay inay bixiso? Nasiib wanaag adiga-waxaa jira wax badan halka ay tani ka timid. Kaliya iska hubi tababbarka dabada ee Tabata, 4-daqiiqo riix-up/plyo, ama jimicsiga Tabata ee xudunta iyo lugaha la sawiray.

Sida ay u shaqayso: Markay timaaddo Tabata, waxay ku saabsan tahay sida ugu adag ee suurtogalka ah inta ugu badan ee reps (AMRAP). Waxaad samaynaysaa dhaqdhaqaaq kasta 20 ilbiriqsi, ka dib waxaad helaysaa 10 ilbiriqsi oo nasasho ah. Ku soo celi wareegga laba illaa afar jeer si aad u samayso jimicsi qaniinyo ah oo kaa dhigi doona neefsasho la'aan.

Burpee oo leh Gacan ka soo horjeeda taabasho

A. Ku bilow booska sare ee looxa.

B. Ku dheji lugta midig si toos ah lugta bidix hoosteeda oo ciribta u riix dhinaca bidixda, kor u qaad gacanta bidix si aad u taabato suulasha midig Ku noqo loox sare. Ku celi dhinaca kale, ku taabo suulasha bidix gacanta midig, ka dibna ku noqo loox sare.

C. U bood cagaha gacmaha. Isla markiiba ku qarax bood Dhulka, dabadeed gacmaha dhulka saar oo dib ugu bood looxa sare.

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

Riix-Up la Wareegga Open

A. Ku bilow booska sare ee looxa. Laabta hoose dhulka si aad u samayso riixid.

B. Laabta ka riix dhulka, oo isla markiiba gacanta midig u qaad xagga saqafka si aad u furto laabta wareega.

C. Gacanta dib ugu celi loox sare, ka dibna samee mid kale oo riixid ah, markan kor u qaad gacanta bidix oo u leexiso dhinaca bidix Ku celi, dhinacyo is -bedbeddela.

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

Iskuday inaad Punch

A. Hoos u dhig bar-ku-jiid gacmahana isku haya wejiga hore, adigoo hoos u dhigaya badhida inta suurtogalka ah adigoo ilaalinaya xudunta iyo jilbaha adag ee suulasha gadaashooda.

B. Kor u riix, adigoo jilibka midig u wad ilaa laabta markaad dhinaca midig u feertay gacanta bidix.

C. Isla markaaba hoos u dhig meel kale, oo dhinaca kale ku samee, adigoo u riixaya jilibka bidix korna ugu taagaya dhinaca bidix gacanta midig Ku celi, dhinacyo is -bedbeddela.

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

Looxa oo leh Goobo Gacmo

A. Ku bilow booska sare ee looxa.

B. Kor u qaad cudud toosan oo toosan, ka dibna korka wareegee. Suxulka laab

C. Dib ugu noqo mooshinka si aad dib ugu goobaabiso gacanta si aad u samayso alwaax. Ku celi dhinaca kale. Sii wad beddelka

Samee AMRAP 20 ilbidhiqsi; naso 10 ilbiriqsi

Dib u eegis loogu talagalay