Ukuqeqesha ugwayi

I-Tabata ingumsizi wazo zonke ukuqeqeshwa kwesikhashana, ungasho ukuthi, manje uzoba umsuka wale ndawo yokuzivocavoca.

Uhlelo lokuqeqesha ugwayi luhle hhayi kuphela ngoba umsebenzi uthatha isikhathi esincane, isikhala, futhi akudingi ukusetshenziswa kwemali. Kodwa iqiniso lokuthi ungakwazi ukwenza noma yikuphi ingxenye oyifunayo yomzimba, ngoba kugwayi ayikho imigqa emayelana nokuzivocavoca - thatha noma yikuphi ukuzivocavoca oyithandayo futhi ukwenze ngesikhathi sokusebenza, okulinganiselwe. Lokhu kuzokubizwa ngokuthi ukuqeqesha mayelana nenqubo yokubhema.

Kulesi simo, sikhuthaza ukuba unakekele izinyawo zakho. Imizuzu emine ngosuku ngezifundo zikagwayi zingenza ukuba izinyawo zakho ziphelele cishe ngesonto noma ezimbili zokuzikhandla njalo (ukukhuthala njalo kubhekwa ukuqeqeshwa okungenani zonke izinsuku).

Ukuqeqesha kwethu ugwayi kuthatha imizuzu emine kuphela. Ngalesi sikhathi, sizokwenza ukuqeqeshwa okungu-4 okuvela enkingeni yegwayi ngokuphindaphindiwe kabili ngalunye, ngokujwayelekile - ukujikeleza okungu-8. Sisebenza ohlelweni olulandelayo - imizuzwana engu-20 yokuzivocavoca, imizuzwana engu-10 yokuphumula.

Inkimbinkimbi yokuqeqesha ugwayi

Eyoku-1 no-2:

1. Ukugijima endaweni - siphakamisa amadolo ethu phezulu futhi sisebenze ngenkuthalo ngezandla zethu phezulu. Izingibe ziwela phezu kwezwane zakho, akudingeki uphonte izithende zakho phansi.
2. Ukugijima endaweni eqondile yokulala - sigcizelela ukulala phansi futhi, eqinisweni, siyaqhubeka nokugijima.
3. Sifinyelela esimweni sokuma, senza ama-2 aqhume ngamadolo ethu ngesikhathi esisodwa sithinta zombili izandla.
4. Siyaqhubeka sigijima lapho sikhuphukile ngamadolo aphezulu.
5. Siphumelela kuze kube seqophelweni lokulala phansi futhi siqhubeke sigijima.
6. Senza 2 ukuqhuma phezulu bese uthinta izintende ngamabili amadolo.

Isignali ye-timer izwakala - senze uhlangothi lokuqala.

Ngakho-ke, yenza omunye umjikelezo.

Round 3 no 4:

Ukugxuma okukhulu ngemilenze evulekile kakhulu kanye nokuqhuma okuncane okuhlangene nemilenze ehlangene emuva. Ngemuva kokugxuma okukhulu "kokufika" kwenza ama-squats.

Siphindaphinda omunye owodwa.

Round 5 no 6:

1. Sithatha ukugcizelela amanga, bese sifinyelela ngezinyawo zethu ezandleni zethu bese sifinyelela phezulu.
2. Senza "isikebhe" ngezandla nezinyawo zethu - sidabula izingalo nemilenze, bese siphumela ngaphandle, sizala kabanzi. Ukwenza izikhathi ezingu-3
3. Sigxuma kuze kube seqophelweni lokulala, gxuma ngezinyawo zethu ezandleni zethu futhi uphinde uphakamise.
4. Phinda izikhali - izikhathi ezingu-3.
5. Bese besebenzisa ezinye izikhathi ezingu-2 ezibeka nezikhali.

Siphindaphinda omunye owodwa.

Round 7 no 8:

Senza umxhwele ngezinyawo, siyavula imilenze yethu. Emkhakheni wangaphambili senza i-squat ejulile, sibuyela ngakwesokudla kwesandla, bese siqoqa imilenze yethu ndawonye. Siphindaphinda, shintsha, imilenze yangakwesokudla nesobunxele.

Siphindaphinda omunye owodwa.