Koetliso ea Metsotso e 4 ea Tabata ho Matlafatsa Matla le Bokhoni ba Hao

Litaba

• Hop ea Leoto le le Leng ho Mohlabani III
• Sutumelletsa-Up Tšoara ka In / Out Maoto Jump
• Jump e pharalletseng ka morao morao Ice Skaters
• Plank e potolohang ho ea ho menoana ea menoana
• Tlhahlobo bakeng sa

Haeba toro ea hau e le ho etsa hore mabokose le li-burpe li shebahale li le bobebe ka bohlanya kapa ho ea mohlabani ea felletseng oa Ninja ea Amerika peisong ea hau e tlang ea litšitiso, o tlameha ho ba le matla a mang mesifa ea hau le tlhokomeliso ea 'mele bokong ba hau. Ke hona moo ho ikoetlisa hona ha Tabata ho tsoa ho mokoetlisi Kaisa Keranen (@KaisaFit, ho tsoa ho Phephetso ea rona ea Matsatsi a 30 ea Tabata). Ea bobeli e tla leka matla a hau a mantlha mme e u qobelle hore u potlake menoaneng ea hau. Ea boraro e tla holisa matla le mahlahahlaha a hau, 'me ea bone e tla ntlafatsa matla le tšebelisano ea hau ea mantlha. Ka kakaretso, ke boikoetliso bo botle haholo bo tla etsa hore u hupe le ho kurutla (le ho ikutloa joalo ka moatlelete) ka metsotso e 4 feela. (Hosane, leka ena, e thata haholo.)

Kamoo e sebetsang kateng: Etsa li-reps tse ngata kamoo ho ka khonehang (AMRAP) mohato ka mong bakeng sa metsotsoana e 20, ebe u phomola metsotsoana e 10. Pheta potoloho ka makhetlo a 2 ho isa ho a 4.

Hop ea Leoto le le Leng ho Mohlabani III

A. Ema ka leoto le letšehali.

B. Ikokotletse thekeng ho ea pele, 'mele o ts'oanang le lefatše. Eketsa matsoho pele, liatla li shebile kahare, 'me leoto le letona le otle ka morao ho uena, le ts'oanang le mobu (mohlabani oa boraro).

C. Phahamisa sefuba 'me u tsokotse leoto le letona fatše le pele. Hula leoto le letona lengoleng le phahameng ha u ntse u tlolela ka leoto le letšehali, 'me u hule matsoho ka mokhoa oa ho matha ka letsoho le letšehali pele le letsoho le letona morao.

D. Mobu ka leoto la leqele, 'me hang-hang o atolohele ho mohlabani oa boraro ho qala karabelo e latelang.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Etsa tse ling tsohle tse behiloeng ka lehlakoreng le leng.

Sutumelletsa-Up Tšoara ka In / Out Maoto Jump

A. Qala sebakeng se phahameng sa lepolanka, maoto a arohane le noka le mahetla holim'a matsoho.

B. Ka tlase ho push-up, sefuba se thekesela ho tloha fatše. U tšoere boemo bona, tlola maoto ka bophara, ebe u khutlela hammoho.

C. Tobetsa sefuba hole le fatše ho khutlela morao ho qala.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Jump e pharalletseng ka morao morao Ice Skaters

A. Ema le maoto a bophara ba letheka.

B. Khutlisetsa matsoho morao, khumama mangole, 'me u qhomele ka ho phatloha ho ea pele ka hohle kamoo u ka khonang. Naha e nang le mangole a bonolo.

C. Tlolela morao morao hanyane le ka ho le letona, o lula ka leoto le letona feela. Ebe u tlolela morao le ka letsohong le letšehali, o lula ka leoto la leqele feela.

D. Pheta ho fihlela morao qalong, u qhomela maoto hammoho ho qala rep e latelang.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Plank e potolohang ho ea ho menoana ea menoana

A. Qala boemong bo phahameng ba mapolanka. Phahamisa letsoho le letona pele, li-biceps haufi le tsebe.

B. Phahamisa leoto le letona 'me u atolose ho ea lehlakoreng le leng, o potoloha letheka ka ho le letona ebe o tlanya menoana ka letsoho le letona.

B. Khutlela ho qala 'me u phete.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Etsa tse ling tsohle tse behiloeng ka lehlakoreng le leng.

Tlhahlobo bakeng sa