Koetliso ena ea Kitchen Pot Tabata e paka hore u ka fumana lisebelisoa tsa ho ikoetlisa kae kapa kae
Litaba
- 2 ho 1 e tlolela holimo
- Mokatong o potolohelang ho Sky
- On / Off Push-Up Plank Jacks
- Kick single-leg hurdle kick
- Tlhahlobo bakeng sa
Mokoetlisi Kaisa Keranen (aka @kaisafit le setsebi sa Tabata ka mora phephetso ea rona ea matsatsi a 30 ea Tabata) o ntse a le moqolong le pampiri ea hae ea ntloana Tabata le ho ikoetlisa ka mosamo - empa mosebetsi oa hae oa morao-rao, oa pitsa ea kichineng, e kanna ea ba boqapi bo fetisisang.
Kamoo e sebetsang kateng: Tšoara pitsa e kholo, e tiileng ea kichine ebe u latela melaoana e tloaelehileng ea Tabata. Bakeng sa motsamao o mong le o mong, etsa li-reps tse ngata kamoo ho ka khonehang (AMRAP) ka boiteko bohle ba metsotsoana e 20, ebe u phomola metsotsoana e 10. Pheta potoloho eohle habeli bakeng sa ho phatloha ha metsotso e 4, kapa makhetlo a mangata bakeng sa boikoetliso bo bolelele le ho feta.
2 ho 1 e tlolela holimo
A. Qala ho ema ka maoto a pharalletse ho feta bophara ba noka ka pel'a pitsa e shebileng fatše.
B. Ka tlase ho halofo ea squat mme o tlole, o lula ka leoto le letona holim'a pitsa.
C. Hang-hang qhomela morao ho qala le ho pheta ka lehlakoreng le leng.
Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.
Mokatong o potolohelang ho Sky
A. Qala ho ema ka maoto a bophara ho feta bophara ba noka, u tšoere pitsa ka matsoho a mabeli.
B. Squat, tlanya pitsa fatše.
C. Ema 'me u bilikise 'mele le letheka ho ea ka ho le letona, u fihle pitsa ho ea siling 'me u sutumelle leoto le letšehali.
D. Khutlela ho qala 'me u phete ka lehlakoreng le leng.
Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.
On / Off Push-Up Plank Jacks
A. Qala sebakeng se phahameng sa lepolanka ka maoto ka bobeli holim'a pitsa e khelohileng.
B. Ka tlase ho push-up.
C. Tobetsa torso ho tloha fatše 'me u tlole maoto ka lehlakoreng le leng la pitsa.
D. Hang-hang u tlole maoto ka holim'a pitsa, u theohele ho push-up ho qala rep e latelang.
Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.
Kick single-leg hurdle kick
A. Ema ka leoto le letona holim'a pitsa e shebileng fatše. Koba leoto le letona ho tlanya menoana e letšehali ho ea fatše ka mor'a pitsa.
B. Fiela leoto la leqele pele ebe o ea ka ho le letšehali, joalokaha eka o raha tšitiso.
C. Hang-hang theohela morao ho qala ho qala karabelo e latelang.
Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Etsa potoloho e ngoe le e ngoe ka lehlakoreng le leng.