Masewera olimbitsa thupiwa ndi njira yabwino kwambiri yotentha makilogalamu pochita mapiritsi apamwamba omwe angayese thupi lanu lonse. Ntchitoyi ikuphatikizapo 5 Tabata yomwe ikugwiritsidwa ntchito pamaganizo ochepa, zochitika zazikulu. Mudzachita masewera olimbitsa thupi kwa masekondi 20, kupumula kwa 10, kubwereza izo kwa chiwerengero cha mphindi 4 payikidwa. Ntchitoyi imaphatikizapo masewera a kettlebell, kotero muyenera kudziwa kettlebell maphunziro musanayese izi. Sankhani Masabata amodzi Okhazikitsa masewera olimbitsa thupi kapena amalize zonse zisanu kuti mupange masewera olimbitsa mphindi 25.
Kusamala
Onani dokotala ngati muli ndi zovulala zamankhwala, matenda kapena zinthu.
Zida Zofunikira
Chophimba cholemera-kettlebell (choloweza mmalo mwake), med ball (mwina), Gliding Discs kapena mapepala a pepala
Bwanji
- Pambuyo pa kutentha, pitirizani kuchita masewerawa pamatawu onse, kuchita masabata awiri ndi kupuma kwa masekondi khumi.
- Bwerezerani Tabata iliyonse ikhale nthawi 4 ndikupumula kwa mphindi imodzi musanayambe kupita ku Tabata yotsatira.
- Wokonzekera aliyense ayenera kutenga pafupifupi mphindi zisanu kupatula ngati mukufunikira mpumulo wochulukirapo.
- Lembani zochitika zilizonse zomwe zimayambitsa kupweteka kapena kupweteka ndikuwonjezera mpumulo ngati mukufunikira, pamene mukuyesera kudzitsutsa nokha ndikukankhira malire anu.
1 - Tabata Yachikondi: Khwerero Limakhudza
Yambani kupita kumanja mokwanira momwe mungathere, kusuntha mikono. Bweretsani phazi lamanzere, gwirani pansi ndikupita kumanzere. Bwerezani, kusuntha mofulumira momwe mungathere kwa masekondi 20, mupumule masekondi khumi.
2 - Kanyonga Imanyamula ndi Mpira wa Med
Gwiritsani mpira (mungasankhe) molunjika pamwamba ndipo mubweretse bondo lolondola kuti mutseke msinkhu ndikubweretsa mpira ku bondo. Bwerezani kumbali inayo kwa masekondi 20, pumulani kwa masekondi khumi.
3 - Kutsika Kwambiri Kuthamanga Jacks
Yambani potenga phazi lamanja kumbali, ngati ngati kumbali ya kumbali, pamene mukuzungulira mkono wakumanja komanso pamwamba. Mwamsanga pitani phazi lanu ndiyeno mutenge phazi lamanzere, mutambasule dzanja lamanzere pamwamba. Pitirizani kupita kumbali mofulumira momwe mungathere kwa masekondi 20, mupumire masekondi khumi.
4 - Kutsika Kwambiri Kuthamanga Mphesa Zomwe Zili ndi Zida Zowona
Yendetsani kumanja kupita kumbali yamkati ndikuzungulira mikono yonse. Lembani mzere mmbali mwanjira ina pamene mutembenuka ndi kupita kumanzere. Mbali yina mwamsanga momwe mungathere pamene mukuzungulira mikono ngati mukukoka utawaleza. Bwerezani kwa masekondi 20, pumulani masekondi khumi.
Bweretsani 2 nthawi yonse ya mphindi 4.
5 - Tabata Anakhazikitsa 1: Kuwombera
Sewero pansi pendani manja anu mpaka mutakhala pamalo apulaneti. Mwamsanga momwe mungathere, yendani manja kumbuyo ku squat ndi kuimirira. * Mwasankha: Onjezani kukankhira ndi / kapena kudumpha pamapeto chifukwa chachangu. Bwerezani kwa masekondi 20, pumulani masekondi khumi.
6 - Kuthamanga Kwambiri ndi Plank
Khala ndi phazi lamanja ndikuyendetsa phazi lamanja kumbuyo, ndikugwira manja pansi. Tenga phazi lakumanzere pafupi ndi dzanja lamanja mu thabwa, gwirani mwachidule ndikuyendetsa phazi lamanzere. Imani, yikankhira ndi phazi lanu lamanja kachiwiri ndi kubwereranso mu plank yanu. Bwerezani masekondi 20 ndikupumula masekondi khumi. Chitani izi kumbali ina nthawi ina.
Bwerezani 4 nthawi yokwanira mphindi 4. Kupuma kwa masekondi 30-60
7 - Tabata Wachiwiri 2: Kutuluka kwa Kettlebell Pambuyo Pambuyo
Gwiritsani kettlebell ndikupita kumanja, kumangirira kettlebell pakati pa mawondo. Onetsetsani mapazi pamodzi pamene mukudumpha m'chiuno kuti muthamangire kulemera kwake. Yambani kupita kumanja, mutsegulire belu pakati pa mawondo ndipo, pamene mukuyenda palimodzi, mutenge belu pamwamba. Bweretsani mndandanda kumanzere kwa masekondi 20, pumulani masekondi khumi.
8 - Kettlebell Mbali Yake ndi Single Arm Swing Curl
Ikani kettlebell mu dzanja lamanja ndi mbali yanu. Yambani kumanja ndikukwera mu squat, mukusuntha kulemera pakati pa mawondo. Pamene mukubwerera mmbuyo, sungani kulemera kwake mu biceps curl, kumapeto ndi kulemera kwake. Bwerezani kwa masekondi makumi asanu ndi awiri, mupumule kwa masekondi khumi, mutenge mbali panthawi iliyonse.
Bwerezani 4 nthawi yokwanira mphindi 4.
Kupuma kwa masekondi 30-60
9 - Tabata Wokonzera 3: Zokwera Zolimbitsa
Imani ndi mapazi pa Glider Discs kapena mapepala a pepala ndi squat pansi. Bweretsani mapazi mmbuyo mu malo apulaneti ndipo chitani chotsatira (mwasankha). Onetsani mapazi kumbuyo ndikuyimirira. Bwerezani kwa masekondi 20, pumulani masekondi khumi.
10 - Sliding Mountain Climbers
Kuchokera ku mitsempha, khalani pansi mu malo osungira, ndipo, zala zazing'ono zomwe ziri pa Glider Discs ndi zina zikubweretsa mawondo kupita kuchifuwa, ngati kuti akuthamanga mofulumira momwe mungathere. Sungani mchiuno ndipo muyendetse mawondo mokweza momwe mungathere. Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi khumi.
Bwerezani 4 nthawi yokwanira mphindi 4.
Kupuma kwa masekondi 30-60
11 - Tabata Wokonzera 4: Kettlebell Yogwira Ntchito Yokha Yogonjetsa Swing
Sewatti ndikuthamanga kettlebell yamapakati pakati pa mawondo. Ikani mchiuno patsogolo, pogwiritsa ntchito mphamvu ya thupi lanu la pansi kuti mutseke kettlebell pamwamba, mkono wowongoka. Sungunulani zolemerazo ndikubwezeretsanso maulendo 8 musanasinthe mbali.
12 - Lunge Lembani ndi Kettlebell
Gwiritsani kettlebell ndi pivot, kutembenuzira thupi kumanja ndi kulowetsa. Pamene mukukankhira mmbuyo, muthamangitse mutu ndi kumutu pamene mutangoyenda kumbali ina, mutembenuzire kettlebell ku dzanja lina. Pitirizani kwa masekondi 20, mupumule kwa masekondi khumi.
Bwerezani 4 nthawi yokwanira mphindi 4.
Khalani otsika ndi kutambasula
Total Workout Time: Mphindi 25