Ukuzivocavoca umzimba kuka-Alexia Clark Kuzokusiza Wakhe iBurpee Engcono

-Delile

• Abaqwali Bentaba
• Push-Up
• I-squat Thrust
• I-Bodyweight Squat
• I-Push-Up Burpee
• Buyekeza kwe-

I-Burpees yizandla ezinciphisa ukuzivocavoca okukhulu kakhulu. Abantu abaningi bayabathanda noma bayabazonda ngentshiseko (yemisipha) evuthayo. Futhi lapho owesifazane oyedwa ephula irekhodi lomhlaba le-burpee kulo nyaka, kwacaca ukuthi ngisho nencazelo ye- "burpee" ingaba yimpikiswano enhle. Akunandaba ukuthi ume kuphi lapho uhamba khona, kufanelekile ukwenziwa. Abagcini nje ngokuhlinzeka ngokuqopha umzimba wonke, kodwa futhi bangenye yezivivinyo eziphumelela kakhulu zokushisa ama-calorie.

Noma ngabe umunca ama-burpees noma ufuna ukucubungula kahle inqubo yakho, zama lesi sifunda esivela ku-Alexia Clark, umqeqeshi nomqambi weFit yohlelo lwesizathu. (Futhi uzofuna ukumenzela i-Creative Total-Body Sculpting Dumbbell Workout.)

Ukuhamba ngakunye ukwehluka kwezakhi eziyisisekelo ze-burpee: ama-squats, amapulangwe, nama-push-ups. Igoli? Ukwakha amasekhondi afika kumasekhondi angama-30. Kungakhathaliseki ukuthi umgomo wakho uwukuzama ukuhlukahluka kwe-burpee okunzima kakhulu ongakucabanga noma nje ukudlula ekilasini ngaphandle kokugxeka umfundisi wakho, lokhu kuzokusondeza isinyathelo esisodwa (er, burpee?) eduze.

Abaqwali Bentaba

A. Qala endaweni ephezulu yepulangwe. Dweba idolo elingakwesokudla ngasesifubeni.

B. Sheshisa ngokushesha unyawo lwesokudla ubuyele eplankini ngenkathi uletha idolo langakwesokunxele esifubeni.

C. Phinda ukunyakaza, ukushintsha izinyawo ngokushesha.

Shintshanisa imizuzwana engama-30.

Push-Up

A. Qala endaweni ephezulu yepulangwe. Gobisa izindololwane emuva ngama-engeli angu-45-degree ukuze wehlise umzimba wonke ubheke phansi, ume kancane lapho isifuba singaphansi nje kobude bendololwane.

B. Phusha ezintendeni ukuze uqondise izingalo bese ubuyela endaweni yokuqala.

Qhubeka imizuzwana engu-30.

Yehla phansi: Yenza i-push-up emadolweni akho.

I-squat Thrust

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip. Ngehlela ku-squat, amathanga ahambisana naphansi izandla ziboshwe phambi kwesifuba ukuze ziqale.

B. Beka izintende phansi phakathi kwezinyawo, cishe ububanzi bamahlombe ngokuhlukana.

C. Yeqa izinyawo ubuyele endaweni ephezulu yepulangwe.

D. Gxuma izinyawo ngokushesha ngaphandle kwezandla bese uphakamisa isifuba endaweni ye-squat ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-30.

I-Bodyweight Squat

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip, izinzwane ziphendukele ngaphandle kancane.

B. Hlala emuva, ugobe amadolo ukuze ugqume kuze kube yilapho amathanga ahambisana noma acishe alingane nomhlabathi.

C. Qinisa amadolo futhi ushayele okhalo phambili ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-30.

I-Push-Up Burpee

A. Ukusuka ekumeni, yehlisa izandla zombili phansi bese ugxumela izinyawo zombili emuva kanyekanye.

B. Gobisa izindololwane emuva ngama-engeli angu-45-degree ukuze wehlise wonke umzimba ubheke phansi, ume kancane lapho isifuba singaphansi nje kobude bendololwane.

C. Qondisa izindololwane ugxume izinyawo uye ezandleni.

D. Asukume ngokushesha agxume, izandla zifinyelele ophahleni.

Qhubeka imizuzwana engu-30.

Yehlisa izinga: Yenza i-push-up emadolweni.

Buyekeza kwe-