Boikoetliso bona ba Tabata Butt bo tla Totobatsa Bootsoa ba hau joalo ka Whoa

Litaba

• 180-Degree Burpee
• Khutlela ho Push-Up
• Curtsy Lunge ho Punch
• Lehlakore le lehlakoreng le leoto la Kick Back
• Tlhahlobo bakeng sa

Mohlomong u se u ntse u tseba ka Tabata-boikoetliso ba metsotso e 4 bo tla u khathatsa tsela ho feta kamoo o neng o ka nahana. Ts'ebetso ena ea Tabata e fanoa ke mosa oa mokoetlisi Kaisa Keranen (@kaisafit ho Instagram le moqapi oa Tharollo ea Matsatsi a 30 ea Tabata). Ba tla etsa hore 'mele oohle oa hau o chesoe, empa ka khanya e khethehileng ho li-glutes tsa hau.

E sebetsa joang: Mathe ke boikhethelo (o ka etsa boikoetliso bona kae kapa kae, ntle le lisebelisoa). U tla etsa motsamao o mong le o mong metsotsoana e 20, ebe u phomola metsotsoana e 10, ka 'nete Tabata feshene. Bakeng sa metsotsoana e 20 ea mosebetsi, o lokela hore ebe o ea kaofela ntle. Qetella potoloho ka makhetlo a mabeli ho isa ho a mane, 'me u qetile-mme mohlomong u fufuletsoe haholo. (U batla tse ling ho tsoa ho Kaisa? Leka boikoetliso bona ba Tabata ka mehato e ikhethileng e ikhethang ho tloha bukeng ea hae ea papali.)

180-Degree Burpee

A. Qala ho ema ka maoto ka bophara ba noka. Beha matsoho fatše 'me u qhomele maoto ho khutlela sebakeng se phahameng sa lepolanka.

B. Hang-hang u tlōle maoto ho khutlela matsohong 'me u phatlohe ka ho qhomela, u phahamise matsoho holimo le ho fetola likhato tse 180.

C. Mobu o le maemong a ho qala, o shebile ka lehlakoreng le leng. Beha matsoho fatše ho qala mokhoa o latelang. Pheta, o fetola likhato tse 180 nako le nako.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Khutlela ho Push-Up

A. Qala boemong bo phahameng ba mapolanka. Koba mangole 'me u khutlisetse letheka ka holim'a lirethe kahoo matsoho a eketsoa' me matsoho a lula sebakeng se le seng fatše.

B. Fetolela pele ho lepolanka le phahameng, 'me u theohele sefuba ho ea fatše ho etsa push-up e le' ngoe.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Curtsy Lunge ho Punch

A. Qala ho ema ka maoto ka bophara ba noka. Tsamaea ka leoto le letšehali ka mor'a leoto le letona ho etsa hore motho a tsube. Tšoara matsoho ka sefubeng, o potoloha hanyane ka leoto le letona nakong ea lunge.

B. Sutumetsa leoto le letšehali ho ema ka leoto le letona. Phahamisa lengole le letšehali ho ea holimo e le hore serope se tšoane le lefatše, 'me u potolle' mele ho otla letsoho le letona ho leoto le letšehali.

C. Khutlela ka letsohong le letona ho ea bohareng 'me hang-hang khutlela morao ka leoto leoto le letona la curtsy ho qala karabelo e latelang.

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

Lehlakore le lehlakoreng le leoto la Kick Back

A. Qala ka lepolanka le lehlakoreng ka letsohong le letšehali, palema fatše le menoana e supang lehlakoreng le tšoanang le sefuba.

B. Phahamisa leoto le letona lisenthimithara tse 'maloa kaholimo ho leoto le letšehali' me u otlolle letsoho le letona kaholimo ka li-biceps pela tsebe. Khutlela letsoho le leoto le letona morao lisenthimithara tse 'maloa, u khutlele morao hanyane empa u boloka mantlha e sebetsa.

C. Hulela letsoho le leoto le letona ho ea pikeng, u tobetse menoana menoaneng.

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

Tlhahlobo bakeng sa