Indlela Yokwenza I-Burpee (Indlela Elungile)

-Delile

• Ungayenza Kanjani iBurpee
• Ungawenza Kanjani ama-Burpees alula noma abe nzima
• Ungayenza Kanjani I-Burpee Lula
• Ungayenza kanjani iBurpee ibe nzima
• Buyekeza kwe-

AmaBurpees anedumela ngesizathu. Zingezinye zezivivinyo eziphumelela kakhulu nezinselele kakhulu lapho. Futhi abathanda ukuqina yonke indawo bathanda nje ukubazonda. (Okuhlobene: Kungani Lo Mqeqeshi Osaziwayo Akakholelwa Ekwenzeni Ama-Burpees)

Yini i-burpee, uyabuza? Ukuzivocavoca kwe-burpee empeleni kuyinhlanganisela ye-squat thrust kanye nokugxuma kwe-squat - futhi ngezinye izikhathi, ukusunduza phezulu. Kulungile: Kunezindlela ezahlukene zokwenza ama-burpees. Amanye ama-burpe abaqeqeshi abanekhono ahambisana nokuphusha phezulu noma ukukhomba ukuwisa umzimba wakho phansi (isitayela se-CrossFit burpee), kuyilapho abanye abaqeqeshi beqeqesha ama-Burpees ngokugxuma nje babuyele epulangeni. (Kepha okuningi kulokhu, nokuthi ungayenza kanjani i-burpee efanele, ngesekhondi.)

Kungakhathaliseki ukuthi wenza kanjani ukuvivinya umzimba, ama-Burpees aguqula umzimba wakho abe ucezu olungcono kakhulu lwemishini yokuzilolonga, eqeqesha cishe yonke imisipha emzimbeni wakho - okuhlanganisa amahlombe akho, isifuba, i-abs, i-quads, amathanga angaphakathi, i-butt, ne-triceps - nokuthumela ukushaya kwenhliziyo yakho ngophahla ukuze uthole ukushisa okukhulu kwekhalori, izinzuzo zokwakha imisipha, kusho umqeqeshi womuntu siqu uMike Donavanik, CSCS (Okuhlobene: Inselelo Yezinsuku ezingama-30 zeBurpee Ezokhahlela Butt Yakho ngokuphelele)

Kodwa ukuze uthole okuningi kuwo wonke ama-rep, udinga ukwazi ukuthi ungayenza kanjani i-burpee, kodwa indlela yokwenza i-burpee efanele ngefomu elilungile. Lapha, uDonavanik wabelana ngamathiphu ezinyathelo ngezinyathelo zokuthi ungalwazi kanjani uhlelo lokuvivinya i-burpee.

Ungayenza Kanjani iBurpee

1. Yima ngezinyawo zakho ububanzi behlombe, isisindo ezithendeni zakho, nezingalo zakho ezinhlangothini zakho.
2. Phindisela izinkalo zakho emuva, uguqe ngamadolo akho, bese wehlisela umzimba wakho esikhunjeni.
3. Beka izandla zakho phansi ngqo phambi, nangaphakathi nje, izinyawo zakho. Shift isisindo sakho ezandleni zakho.
4. Gxuma izinyawo zakho uye phansi kancane emabhola ezinyawo zakho endaweni yepulangwe. Umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda lakho kuye ezithendeni. Qaphela ukuthi ungavumeli i-back sag yakho noma i-butt yakho inamathele emoyeni, ngoba zombili zingakuvimbela ekusebenzeni kahle umnyombo wakho.
5. Ongakukhetha: Yehlela ku-push-up noma umzimba ophansi yonke indlela uye phansi, ugcine umongo ubambekile. Pushisa ukuze uphakamise umzimba phansi bese ubuyela endaweni yepulangwe.
6. Yeqa izinyawo zakho emuva ukuze zifike ngaphandle kwezandla zakho.
7. Finyelela izingalo zakho phezu kwekhanda bese ugxumela phezulu emoyeni.
8. Land bese uhlehlisela emuva masinyane endaweni yokugcwala ukuze uthole impendulo yakho elandelayo.

Ithiphu yefomu: Gwema "ukushushuluza" umzimba ususe phansi ngokuphakamisa isifuba kuqala bese ushiya izinkalo phansi lapho uphakamisa umzimba ubheke phansi.

Ungawenza Kanjani ama-Burpees alula noma abe nzima

Akukho ukugwema iqiniso: Ukuzivocavoca nge-burpee kunesihluku. Ngenhlanhla, lokhu kunyakaza kuguquguquka kakhulu futhi kungalungiselelwa noma yiliphi izinga lokufaneleka, kungakhathaliseki ukuthi usebenza ngendlela yakho ukuze ugibele wonke ama-burpee Workout, noma unyathela ingane indlela yakho ukuze wenze umsebenzi we-Burpee ngendlela efanele.

Ungayenza Kanjani I-Burpee Lula

• Musa ukwehlisa umzimba wakho emhlabathini phakathi nengxenye yepulangwe.
• Iya endaweni yepulangwe ngokunyathela, kunokuba ugxume, izinyawo zakho ngemuva kwakho.
• Susa ukweqa esitobhini; vele ume bese ufinyelela izingalo ngaphezulu, ukhuphukele ezinzwaneni.

Ungayenza kanjani iBurpee ibe nzima

• Faka i-push-up esikhundleni sepulangwe.
• Faka idolo lapho weqa.
• Yenza yonke i-burpee ngomlenze owodwa nje (bese ushintsha izinhlangothi bese wenza emlenzeni ohlukile).
• Faka isisindo (bona: i-burpee yensimbi ejikelezayo).
• Faka ukukhahlela kwembongolo, à la the killer hotsauce burpee.

Buyekeza kwe-