Boikoetliso bo matla ba Tabata bakeng sa ho chesoa ke 'mele ka kakaretso

Litaba

• Dive-Bomber ho Down Dog
• Tuck Jump Burpee ho Plank Jack
• Kopano ea Knee ea letsoho e khahlano le letsoho Tlanya
• Lunge switch with Hip Circle Open
• Tlhahlobo bakeng sa

Ho bonolo ho teneha ke boima ba 'mele bo u khomarelang metheong e ts'oanang' me u tlameha ho qala ho sosisa bohareng ba boikoetliso. U batla ho e hlatsoa? Se ke oa sheba hole ho feta boikoetliso bona ba metsotso e 4 ba Tabata ho tsoa ho mokoetlisi Kaisa Keranen, (aka @KaisaFit), e sebelisang mefuta e fapaneng e thata ea lintho tsa motheo tseo re tla becha hore ha o so ka o li etsa. (ICYMI o thehile qholotso ea matsatsi a 30 ea Tabata bakeng sa rona le rona.)

E sebetsa joang? Etsa metsotsoana e 20 mohato ka mong (AMRAP, ho bolelang hore o pheta-pheta ka hohle kamoo ho ka khonehang), o lateloa ke phomolo ea metsotsoana e 10. Mme ha re re AMRAP re bolela ho ea ka thata. Pheta potoloho eohle ka makhetlo a 2 ho isa ho a 4 (kapa ho fihlela u sa khone ho hema). Haeba seo se utloahala se le bonolo, ema feela ho fihlela o kene ho sona.

Dive-Bomber ho Down Dog

A. Qala ka ntja e tlase.

B. Koba matsoho ka li-triceps push-up ebe u hula sefuba ho ea ho ntja e holimo.

C. Phahamisa letheka mme o sutumelletse morao ho ntja e tlase.

Etsa AMRAP metsotsoana e 20; ebe u phomola metsotsoana e 10.

Tuck Jump Burpee ho Plank Jack

A. Qala ka boemo ba lepolanka. Ho boloka mokokotlo o thata, tlola matsoho le maoto ka lisenthimithara tse 'maloa, ebe o khutlela kahare.

B. Tlolela maoto ho ea fihla matsohong, 'me u phatlohe ka ho qhomela, ho isa mangole sefubeng.

C. Hang-hang beha matsoho a bataletse fatše 'me u qete maoto ho ea lepolankeng ho pheta.

Etsa AMRAP metsotsoana e 20; joale phomola metsotsoana e 10.

Kopano ea Knee ea letsoho e khahlano le letsoho Tlanya

A. Qala ka lepolanka ka letsoho le letona le thekeselang lisenthimithara tse 'maloa ka pele ho le letšehali. Ka tlase ho push-up.

B. Sutumelletsa fatše 'me u hule letsoho le letona le lengole le letšehali ho leba sefubeng. Tlanya lengole le letšehali ka letsoho le letona, ebe u le khutlisa qalong.

C. Hang-hang theola ho push-up e 'ngoe ho pheta.

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

Lunge switch with Hip Circle Open

A. Qala ka leqhubu le phahameng, leoto le letona pele 'me le kobehile ka likhato tse 90, leoto le letšehali le atolositsoe morao ka ho kobeha ha bonolo.

B. Tlolela 'me u fetohele ho leoto le letšehali. Hang-hang qhoma 'me u khutlele morao ho leoto le letona.

C. Shift boima ho leoto le letona ho ema. Rahela leoto le letšehali pele, ho ea ka lehlakoreng le ka morao, u theohele ka har'a mokoloko hape ho pheta.

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

Tlhahlobo bakeng sa