Ezinye izindlela ezi-4 zeBurpee Zokujima Okumangalisayo Kwasekhaya

-Delile

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I-Love 'em (esingacabanga ukuthi abantu abaphambanayo bayayenza kuphela) noma bayizonde, ama-burpees angukuzivocavoca okukodwa okulapha ukuhlala. Ekusetshenzisweni kwasekuqaleni kwezempi ngesikhathi samakamu ama-boot nokuqeqeshwa okuyisisekelo ukugxilisa isiyalo nokubhaxabula amasosha ngendlela, lokhu kuvivinya umzimba okugcwele akulula. Ifaka ukunyakaza okufana ne-squat, gxuma, ipulangwe, ne-pushup, okuthi, uma kuhlanganisiwe, kukhuphuke kakhulu ukushaya kwenhliziyo yakho.

"IBurpees intela uhlelo lwe-cardio vascular system ngokukwenza usuke mpo uye phezulu uvule iskhathi ungenaso isikhathi sokuzivumelanisa," kusho u-Alex Nicholas, uNASM-CPT, umnikazi nomqeqeshi e-Epic Hybrid Training eNew York City. "Bayashaqeka futhi bavusa umzimba-ikakhulukazi uma wenza okungaphezu kwesihlanu ngesikhathi."

Futhi mangaki ama-calories atshisa le combo yokubulala? Ngokuya ngeSpartan Race, ama-burpees angama-283 angancibilika ama-calories angama-270 adliwe kuleyo ndawo ka-ice cream ka-Ben noJerry Cookie Dough okungenzeka ukuthi uyidlile izolo ebusuku. Sibheke ukuqinisa ukushiswa futhi sisuse ukuphindaphinda okuyisicefe kwe-burpee yasekuqaleni ngokuhlukahluka okune okudalwe u-Nicholas uqobo. Lokhu akusikho ukuhamba epaki, ngakho-ke qhubeka ngokuqapha. Uma usuqedile nokho, uzobe usushise ama-calories amaningi kunokuhluka okujwayelekile okwake kwenzeka. 3-2-1, qala!

IBurpee enemilenze eyodwa

A Yima ngezinyawo ububanzi bokubanda ehlombe. Phakamisa unyawo lwakho lwesokudla phansi. Ngomlenze owodwa, gxumela phansi epulangwe elinomlenze owodwa, amahlombe ngqo ezandleni, ama-glutes akhanyisiwe, u-abs ozibandakanya nomzimba kulayini oqondile kusuka ekhanda kuye ozwaneni.

B Yenza i-pushup, wehlise kuze kube yilapho isifuba sakho sifika phansi.

C Usasebenzisa umlenze owodwa kuphela, gxuma unyawo lwakho uye ngasezandleni zakho bese usukuma. Yenza inani lama-reps ayi-10, amahlanu emlenzeni ngamunye.

Ukushintsha: Yenza i-pushup edolweni lakho, kodwa qiniseka ukuthi ucindezela ama-glutes futhi uhlanganyele umgogodla ukuze isinqe sakho singanamatheli emoyeni njengoba wehla phansi.

AmaBurpee Broad Jumps

A Yima ngezinyawo ububanzi bokubanda ehlombe. Qala ukuqothuka bese ubeka izandla phansi, gxuma imilenze uyibuyisele epulangeni bese wehlisa isifuba sakho size sishaye phansi. Ngasikhathi sinye phakamisa izingalo zakho uphakamise isifuba sakho bese weqa izinyawo zakho emuva phezulu ezandleni zakho ukuze ume.

B Hlala emuva ezithendeni zakho bese wehlela kwikota squat, bese uqhuma ubheke phezulu bese weqa uye phambili, usebenzisa izingalo zakho ngomfutho, ngangokunokwenzeka. Jikela bese uphinda. Yenza ama-reps ayi-10.

I-Roll-Back Burpee

A Qala ukuhlala emuva ku-squat bese wehlisa yonke indlela phansi kuze kube yilapho isinqe sakho sithinta phansi. Qhubeka nokuhlehla ubuye emahlombe akho, bese usebenzisa umfutho ukuzamazama ubuyele ekumeni, ngokunyakaza okukodwa koketshezi.

B Yenza i-burpee ejwayelekile, ubeke futhi phansi, ugxume izinyawo ubuyele epulangeni njengoba isifuba sakho sehlela phansi. Ngesikhathi esifanayo phushela phezulu izingalo zakho ukuze uphakamise isifuba sakho bese weqa izinyawo zakho ubuyele phezulu ezandleni zakho ukuze ume. Yenza izikhathi ezingu-10.

Epic (noma Spider Pushup) Burpee

A Yima ngezinyawo ububanzi bokubanda ehlombe, bese ugoba phansi bese ubeka izandla phansi ngenkathi ugxumela izinyawo zakho zibuyela epulangweni eliphakeme. Phakamisa umlenze wakho wesokudla futhi ufinyelele edolweni lakho langakwesokudla endololwaneni yakho yesokudla njengoba wenza i-pushup, ugcine ingemuva liyisicaba, i-glutes icindezelekile, futhi umgogodla uhileleke. Yelula umlenze wangakwesokudla emuva bese ubeka izinzwane phansi.

B Phakamisa umlenze wesobunxele bese ufinyelela emadolweni angakwesobunxele kuya endololwaneni yesobunxele njengoba wenza i-pushup, ugcina emuva kuyisicaba, kukhanye kufinyithekile, futhi kuhlanganyelene nomongo. Yelula umlenze wangakwesokunxele emuva bese ubeka izinzwane phansi.

C Gxuma izinyawo uye ezandleni bese usukuma. Lowo uyisikhulu esisodwa. Yenza izikhathi ezingu-10.

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