Boikoetliso bona ba 'mele oa HIIT bo tla etsa hore u fufule ka tlase ho metsotso e 5

Litaba

• Lunges ho Leoto le le leng la Push-Up
• Lehlakoreng Plank chenchana
• Kahare le kantle Sumo Jumps
• Tsoela Pele / Lateral Push-Ups
• Tlhahlobo bakeng sa

O ka etsa eng kapa eng ka metsotso e mehlano, akere? Koetliso ena ea Tabata e matla haholo e tsoang ho mokoetlisi ea tummeng oa litaba tsa sechaba Kaisa Keranen (@KaisaFit) e tla leka matla a hau ka matla.

Boikoetliso bo u phephetsa ho etsa mehato e thata ho kenyelletsa le ho sututsa le mapolanka a fapaneng ao o so kang o a bona pele - bakeng sa metsotsoana e 20, o pheta makhetlo a mangata kamoo ho ka khonehang (AMRAP). U phomola metsotsoana e 10, ebe u fetela mohato o latelang. (ICYMI, ona ke mokhoa oa mantlha oa ho ikoetlisa ka Tabata.) Pheta potoloho makhetlo a mabeli ho isa ho a mane bakeng sa boikoetliso bo potlakileng ka ho fetesisa boo u tla bo fumana ka lehlakoreng lena la barbell.

Itokisetse metsotso e mehlano e matla ea bophelo ba hau. O qetile ka matla a setseng? E etse hape.

Lunges ho Leoto le le leng la Push-Up

A. Qala boemong ba marapo ka leoto le letona, mangole a kobehile likhato tse 90, matsoho a atolositsoeng ke litsebe.

B. Beha matsoho fatše. Kotla leoto le letona morao 'me u le phahamise, u theohele tlaase ho sutumelletsa.

C. Khutlela ho qala 'me u phete.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Pheta ka lehlakoreng le leng.

Lehlakoreng Plank chenchana

A. Qala ka lepolanka la lehlakoreng le ka lehlakoreng le letšehali, leoto le letšehali le letsoho le phahamiselitsoe leholimong.

B. Sotha 'mele ho ea fatše, u theole leoto le letšehali 'me u kenye letsoho le letšehali ka tlas'a' mele.

C. Khutlela ho qala 'me u phete.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Pheta ka lehlakoreng le leng.

Kahare le kantle Sumo Jumps

A. Qala ka squat e tlase, maoto a pharaletseng ho feta bophara ba letheka.

B. Khanna ka lirethe ho tlōla maoto hammoho, u eme ka bolelele.

C. Tlolela maoto morao 'me u phete.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Pheta ka lehlakoreng le leng.

Tsoela Pele / Lateral Push-Ups

A. Qala ka holimo ho boemo ba ho sutumetsa.

B. Tsamaea ka letsoho le letona 'me u theohele tlaase ho ea holimo. Tlosa letsoho le letona morao ho qala, ebe lehlakoreng; tlaase ho push-up.

C. Khutlela ho qala 'me u phete. Etsa tse ling tse ling tse behiloeng ka lehlakoreng le leng.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Pheta ka lehlakoreng le leng.

Tlhahlobo bakeng sa