Boikoetliso ba Tabata bo nang le Boikoetliso boo U So kile ua bo Bona* Pele

Litaba

• Ho Tsamaea Maqhoma a 2-to-1
• Halofo ea Burpee e nang le Jump-to-Side Jump
• Litch switjha Lunge
• Ho Phunya Lehlakoreng le Lehlakoreng
• Tlhahlobo bakeng sa

U khathetse ke tloaelo ea hau ea ho ikoetlisa? E fetole ka lithupelo tsena tse 'ne tse ikhethileng ho tsoa ho mokoetlisi Kaisa Keranen (@KaisaFit)' me u tla utloa ho chesa ha motsamao o mocha. Li lahlele mosebetsing oa hau o tloaelehileng oa ho ikoetlisa, kapa u li sebelise u le mong bakeng sa boikoetliso ba 'mele. Joang? Tabata: Etsa mohato o mong le o mong metsotsoana e 20, ebe u phomola metsotsoana e 10. Pheta makhetlo a mabeli ho isa ho a mane ho fufuleloa, kapele. (ICYMI tsena ke lintlha tsa motheo tsa Tabata tseo u hlokang ho li tseba.)

U ka sebelisa 'mat ho u tataisa mehatong ena e mene, empa ha ho hlokahale-botle ba boiteko bona ba' mele oa Tabata ke hore u ka e etsa kae kapa kae, nako efe kapa efe. (O lemaletse Tabata hajoale? Join phephetso ea rona ea matsatsi a 30 ea Tabata, e entsoeng ke Kaisa ka boeena.)

Ho Tsamaea Maqhoma a 2-to-1

A. Qala ho ema ka hukung e ka morao ea moseme ka maoto hammoho. Sesa matsoho ebe u fetela pele le ka ho le letona, o lula ka lehlakoreng le letona la mmete ka leoto le letona feela.

B. Hang-hang tlohella ho ea pele le ka ho le letšehali, o lula ka maoto ka bobeli lehlakoreng le letšehali la 'mat. Pheta, tlolela pele le ka ho le letona (ho lula ka leoto le letona feela) ebe o fetela ka ho le letšehali (o lula ka maoto ka bobeli).

C. Etsa mehato e ts'oanang, o khutlela morao.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Bakeng sa sete ka 'ngoe, fapanyetsana hore na u qala ka lehlakoreng lefe le leoto le le leng leo u fihlang ho lona.

Halofo ea Burpee e nang le Jump-to-Side Jump

A. Qala ho ema ka maoto hammoho ka pele ho mmete. Koba mangole hanyane ho beha lifate tsa palema fatše ka pel'a maoto.

B. Khutlela maoto ka morao le ka lehlakoreng le letona la mathe, ebe o theohela holimo.

C. Hop maoto ka morao ho leba matsohong, ebe o tlolela maoto ho khutlela ka lehlakoreng le letšehali la 'mete, ebe o theohela ho push-up. Tsoela pele ho fapanyetsana mahlakore.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Litch switjha Lunge

A. Qala ho ema bohareng ba mmete o shebane le leqele, maoto a kopane. Tlohela ka leotong la leoto le letona, mangole ka bobeli ho likhato tse 90. Hang-hang qhomela le switjha maoto, lulisa a leqhoeleng lunge.

B. Hang-hang qhoma 'me u khutlele morao mootong oa leoto le letona, ha u ntse u thinya kotara ho shebana le 'mate. Tlolela 'me u fetohele ho leoto le letšehali.

C. Hang-hang qhoma 'me u khutlele morao mootong oa leoto le letona, ha u ntse u thinya kotara ho shebana le lehlakore le letona la 'mate. Tlolela 'me u fetohele ho leoto le letšehali.

D. Hang-hang qhomela 'me u khutlele mokokotlong oa leoto le letona, ha u ntse u etsa kotara ea kotara ho tobana le bokapele ba mmete. Tsoela pele ho chencha matšoafo le ho fapoha ho tloha ka letsohong le letšehali ho ea bohareng le ho le letona ho ea bohareng.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Ho Phunya Lehlakoreng le Lehlakoreng

A. Qala sebakeng se phahameng sa mapolanka ho ea ka lehlakoreng le letšehali la mmete. Ho lula ka lepolankeng, nka mehato e 'meli ka ho le letona.

B. Emisa ka lepolankeng le phahameng, ebe o phahamisetsa letsoho le letona leholimong. Beha palema morao fatše ho khutlela lepolankeng le phahameng.

C. Ebe u nka mehato e 'meli ka ho le letšehali,' me u phahamisetse letsoho le letšehali leholimong. Tsoela pele ho sisinyeha ho tloha ka lehlakoreng le leng le ho sotha ka lehlakoreng le leng.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Tlhahlobo bakeng sa