Lokhu Ukusebenza KweBurpee YeBurn-So-Good Kufakazela Lokhu Ukuhamba YiNkosi Yenhliziyo

-Delile

• Kulungele
• IBurpee eyisisekelo
• I-Pop-up yamadolo aphezulu
• I-Judo Roll ngeJump
• Ukufinyelela Kweplank
• IBurpee ene-Knee-tuck Jump
• I-Squat Thrust nge-Push-up
• I-Rolling Squat Burpee
• Isikebhe-pose Bamba
• Buyekeza kwe-

Cishe usuwenze ama-Burpees kusukela emuva osukwini lwekilasi lejimu, futhi kunesizathu sokuthi sonke sisabambelele kuwo. Ukuzivocavoca okuthandayo ukukuzonda, kepha lokhu kuhamba komzimba kuyiphakethe eliphelele, ingxube ephelele ye-high-intensity cardio ne-allover sculpting. (Futhi zama lokhu kuzilolonga komzimba kubantu abathanda ukuzonda ama-burpees.)

Eqinisweni, ukubhidliza amasethi ama-burpees wemizuzwana engu-30 kuzokutholela umfutho ofanayo ngokomzimba njengokwenza ama-sprints: Kokubili kukhulisa ukushaya kwenhliziyo yakho ne-VO2 max (inani eliphakeme lomoya-mpilo umzimba wakho ongalisebenzisa ngesikhathi sokuzivocavoca), abacwaningi baseYunivesithi yaseGeorgia itholakele. Umehluko owodwa? Abazivocavocayo ocwaningweni abenze ama-burpees nabo bathole ukuzivocavoca umzimba okugcwele. Akukhona lokho kuphela, kodwa uma kuqhathaniswa nezinye izivivinyo zokumelana, njengama-squats, amaphaphu, namapulangwe, ama-Burpees ashisa ama-kilojoule aphindwe kathathu, inani elincibilikisa amafutha angu-9,6 ngomzuzu, ngokombiko wakamuva Ijenali Yamandla Nocwaningo Lokubeka Isimo.

"IBurpees ingenye yezindlela zokuzivocavoca eziphumelela kakhulu zokushisa ama-calories, futhi ngoba ziyizinto eziyinhlanganisela, awusoze wasebenza njengeqembu elilodwa lezicubu," kusho uShaun Jenkins, umqeqeshi eNew York City, oneYG Studios, idale isigaba esisha esizungeze lesi sisekelo senkambi yebhuthi. "Kunezindlela eziningi ezihlukene zokudiliza i-burpee ibe yizinyathelo ezihlukene zamandla futhi ukhulise futhi unciphise ubunzima, kangangokuthi uma uhlanganisa konke ukuqhubekela phambili, umphumela uwukuzivocavoca okukodwa kokubulala," usho kanje. "Ngithanda ukubiza ukufa nge-burpee." (Ufuna ama-Burpee entengo yenyanga? Zama 30-DayBurpee Challenge yethu.)

Ulungele isenzo? Zama isekethe elihle likaJenkins le-burpee, eliguqula ukuhamba okujwayelekile ngokuhlukahluka okusha okuzoqinisa yonke imicu yomzimba onayo.

Ukukhulisa ukushisa kwekhalori lakho, hamba ngokushesha ngangokunokwenzeka ngenkathi ugcina ifomu elifanele, kusho uJenkins. Emaminithini angama-26, uzobe uconsa umjuluko futhi uqede ngokuphelele ngamandla akho ne-cardio. Win-win.

Umfutho: Kunzima (RPE: * i-8 noma i-9out ye-10)

Isikhathi esiphelele: 26 imizuzu

Uzodinga: Isisindo somzimba wakho nje

Isebenza kanjani: Zifudumale, bese uqedela ukuzivocavoca umzimba ngokulandelana, uphumule lapho uyalelwa. Phinda isifunda kanye.

Amakholori Ashisiwe: 220

Kulungele

Yenza iminithi eli-1 lamadolo aphakeme. Bese ume izinyawo zihlukene ngobubanzi be-hip, bese u-squat. Yima, ukhuphukela emabholeni

wezinyawo nokufinyelela phezulu. Qhubeka iminithi elingu-1. Okulandelayo, phinda phambili, hambisa izandla epulangeni, bese wenza i-push-up engu-1. Hamba izandla ubuyele ekumeni. Qhubeka iminithi elingu-1, bese uphinda lonke uchungechunge futhi.

IBurpee eyisisekelo

A. Yima izinyawo zihlangene. Crouch, futhi utshale izintende phansi phambi kwakho.

B. Nge-abs tight, gxuma izinyawo ubuyele epulangeni.

C. Gobisa izindololwane ukwehlisa isifuba namathanga phansi.

D. Cindezela phezulu eplankini bese weqa izinyawo ngasezandleni.

E. Yeqa phezulu ngangokunokwenzeka, uqiniseke ukuthi i-keet ingaphansi kwamahlombe ngaphambi kokuqalisa. Shaya izandla ngaphezulu.

Phinda umzuzu ongu-1.

I-Pop-up yamadolo aphezulu

A. Yima ngezinyawo ububanzi bokubheka okhalweni, izingalo zigobe izinhlangothi. Phakamisa ngokushesha idolo eligobile kwesokudla uliyise ekuphakameni kwe-hip, buyela ekumeni, bese unyusa idolo elingakwesokunxele.

B. Ukusuka kokuma, ukugoba, ukubeka izintende phansi, bese weqa izinyawo ubuyele eplankini, wehlise umzimba uye phansi.

C. Phakamisa ngamandla uphinde ugxume izinyawo uye ezandleni umi endaweni egxadazela, amadolo agobile ngonyawo lwesobunxele phambili.

D. Bese weqa uphakame ngangokunokwenzeka, ufike kancane ngezinyawo ezinqunu ububanzi. Phinda ukufika kwalesi sikhathi ngonyawo lwesokudla phambili.

Qhubeka iminithi elingu-1, izinhlangothi zishintshana.

I-Judo Roll ngeJump

A. Lala ubheke phansi ngamadolo afakwe esifubeni nasezingalweni ngapha nangapha.

B. Usebenzisa i-abs yakho, gingqela endaweni yokuhlala phansi ubeke izinyawo phansi.

C. Ukucindezela izinyawo ngokuqinile phansi, sukuma ume ngaphandle kokusebenzisa izandla ukusunduza; gxuma phezulu.

Phinda umzuzu ongu-1.

Ukufinyelela Kweplank

A. Qala phansi ngepulangwe ezimpahleni, izindololwane ziqonde ngaphansi kwamahlombe kanye neminwe ivuleke kakhulu.

B. Finyelela phambili ngengalo yangakwesokudla futhi uthinte phansi phambi kwakho. Buyela ekuqaleni, shintsha izinhlangothi, bese uphinda.

Qhubeka ushintshe umzuzu owodwa.Bese uphumula iminithi elingu-1.

IBurpee ene-Knee-tuck Jump

A. Yima ngezinyawo ububanzi bokubheka okhalweni, bese uqobeka bese utshala izintende phansi.

B. Yehla izinyawo ubuyele eplankini, bese wehlisa umzimba phansi.

C. Cindezela phezulu ukuze uthole ipulangwe, bese ugxumela izinyawo ezandleni ukuze ume.

D. Ukusuka ekumeni, squat, bese weqa, ugobe amadolo ubheke esifubeni futhi ulethe izintende zokuthinta amadolo. Izwe elinamadolo athambile.

Phinda umzuzu ongu-1.

I-Squat Thrust nge-Push-up

A. Qala phansi ngepulangwe ezintendeni.

B. Yeqa izinyawo uye ngaphandle kwezintende bese ukhuphukela esikweleni esikhulu, uletha izintende ndawonye phambi kwesifuba (njengokuma komkhuleko), izindololwane zigobeke ngapha nangapha.

C. Bese ubeka izintende phansi futhi ugxumele izinyawo emuva epulangwe; yenza 1 push-up.

Phinda umzuzu ongu-1.

I-Rolling Squat Burpee

A. Yima izinyawo zihlukene ngobubanzi be-hip, bese wehlela ku-squat ejulile, izindololwane zigobe izinhlangothi.

B. Ukugcina indawo, sebenzisa umfutho ukuze ubuyele phansi (yima lapho i-midback ithinta phansi), bese ubamba i-abs ukuze ugijimele phambili ngokushesha futhi ubuyele ekumeni.

C. Kusukela ekumeni, ukugoba, izintende phansi, nokugxuma izinyawo zibuyele epulangeni. Gxuma izinyawo uye ezandleni bese ubuyela ekumeni.

Phinda umzuzu ongu-1.

Isikebhe-pose Bamba

A. Qala ukulala phansi uphakamise izingalo emaceleni, bese ubamba i-abs ukuze uphakamisele phezulu ku-V izingalo ziqonde phambi kwakho ekuphakameni kwehlombe.

Bamba umzuzu owodwa.Bese uphumula umzuzu owodwa.

Buyekeza kwe-