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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Iya Zorina invites you to walk along the wall and test your endurance with the help of the tabata complex.
How to do a workout
It consists of two parts: a relatively calm strength and a high intensity tabata at the limit of possibilities. The first will strengthen your muscles, the second will pump your heart and improve endurance.
You do the first part in EMOM (every minute on the minute) format. You need to do each exercise a specified number of times within a minute, and rest the rest of the time. Complete each exercise in turn and then start over. In total, you need to do five circles.
- Walk on the wall with push-ups - 5 times.
- Squats on one leg - 5 times on each.
- Cross fold - 15 times.
- Lifting the body lying on the stomach - 20 times.
How to do exercise
Wall walk with push-ups
Good exercise for developing strength in the arms, shoulders and core muscles. While walking, try to tighten your abs so that your lower back does not sag. Finally, do full range push-ups. To make the exercise easier, place your feet up on the wall and return immediately.
Squats on one leg
Keep your back straight, do not twist the knee of the supporting leg inward. If you can't keep your balance, do half the range or hold onto a support.
Cross fold
Touch the opposite foot with the palm of your hand. If you have problems with the lower back, follow the simplified version: press it to the floor and tear off only the shoulder blades from the surface.
Lifting the body lying on the stomach
Take your hands behind your head, but do not press on it: fingers only touch the head, elbows are spread apart. Raise the body as high as possible and lower it back. Move smoothly, without jerking. Try to fix the position at the top point at least for a short time.
Relax for five minutes and get ready to explode!
How to do tabata
The Tabata portion of the workout consists of four simple exercises. Do the first for 20 seconds at maximum intensity (like the last time), then rest for 10 seconds and start the next.
- Jumping Jacks.
- Jump squats.
- Rock climber.
- Side jump push-up.
Do all the exercises in a row, and then repeat again. If you don't know how to do push-ups, just jump to the sides while lying down.
If you have problems with the cardiovascular system, consult your doctor before performing intensive complexes.
To make it easier to navigate, we made a video of a tabata workout with a timer. Just turn it on and do it with me.
Write in the comments how you like the new training format. Enough strength to explode on tabata?
And do not forget that we still have a lot of interval and circular complexes for any level of training. Try them all.
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