Mangaki ama-calorie enza ama-Burpees ashise?

-Delile

• Amakholori ashisiwe
• Ngezinombolo
• Isisindo namakhalori
• Mangaki ama-burpee okufanele uwenze?
• Uyenza kanjani i-burpee
• Izinzuzo zeburpees
• Ezinye izindlela zokwenza ama-burpees
• Jumping jacks
• Izikwele ezigxumayo
• Ukujima
• Amapulangwe ama-plank
• Ukulungiswa kweBurpee
• Okubalulekile

Noma ungazibheki ungumthandi wokuzivocavoca okhuthele, kungenzeka ukuthi uzwile ngama-burpees. IBurpees ukuvivinya umzimba nge-calisthenics, uhlobo lokuvivinya umzimba olusebenzisa isisindo somzimba wakho.

Ngokuzivocavoca nge-calisthenics, ungathuthukisa hhayi amandla kuphela nokukhuthazela, kepha futhi nokusebenzisana nokuguquguquka.

Lapho usebenza, ungazibuza ukuthi ukuzivocavoca kusebenza kahle kangakanani kususelwa kumangaki amakhalori awashisayo. Inani lamakhalori ashisiwe ngesikhathi sokuvivinya umzimba liyahluka ngesisindo, ngamandla, nezinye izinto.

Ngokuya ngeBaton Rouge General, ungashisa cishe ama-calories ayi-160 wenze imizuzu engu-17 yama-burpees.

Kule ndatshana, sizobhekisisa ukuthi mangaki amakhalori ama-burpees asha, ukuthi awenze kanjani, nezinye izinzuzo zokwenza ama-burpees.

Amakholori ashisiwe

Njengoba kushiwo ngenhla, ushisa ama-calories angama-160 njalo ngemizuzu engu-17 owenza ama-burpees. Ake sihlukanise le nombolo siye kokunye okusebenzayo ngokwengeziwe:

Ngezinombolo

• Cishe ama-calories angu-9.4 ashiswa ngomzuzu ngamunye wama-burpees enziwe.
• Kuthatha abantu abaningi cishe imizuzwana emithathu ukwenza i-burpee eyodwa.
• Imizuzwana emithathu nge-burpee ilingana nama-burpees angama-20 ngomzuzu, kuya ngejubane nobuningi.

Ngemuva kokwenza izibalo ezithile ezilula, siyabona ukuthi kuthatha cishe ama-burpees angama-20 ukushisa cishe ama-calories ayi-10. Kodwa-ke, isisindo singathinta nenani lamakhalori ashisiwe ngesikhathi sokuzivocavoca.

Ngokuya ngeHarvard Medical School, lapho kwenziwa imizuzu engama-30 ye-calisthenics enamandla:

Isisindo namakhalori

• Umuntu ongamakhilogremu ayi-155 uzoshisa cishe ama-calories aphindwe izikhathi eziyi-1.25 kunomuntu ongamakhilogremu ayi-125.
• Umuntu ongamakhilogremu angu-185 uzoshisa ama-calories aphindwe cishe izikhathi eziyi-1.5 kunomuntu ongamaphawundi ayi-125.

Ngokunikezwa lolu lwazi, umuntu ojwayelekile angashisa noma yikuphi kusuka kuma-calories ayi-10 kuye kwangama-15 kuwo wonke ama-burpees angama-20.

Ngezansi ishadi elingakusiza ukunquma ukuthi mangaki amakhalori ozowashisa ngenkathi wenza ama-burpees, ngokuya ngesisindo sakho.

Mangaki ama-burpee okufanele uwenze?

IBurpees ibhekwa njengokunyakaza okuthuthukile kwe-calisthenics, ngakho-ke kubalulekile ukuthatha isikhathi sakho futhi ukwenze ngefomu elifanele ukugwema ukulimala.

Uma wenza i-burpee eyodwa njalo ngemizuzwana emithathu, ungalindela ukwenza ama-burpees angama-20 ngomzuzu. Uma wenza ama-burpee akho kancane, ungahle wenze ama-burpee ayi-10 kuye kwangama-15 ngomzuzu esikhundleni salokho.

Futhi, ukuhluka okuhlukile kwama-burpees kungashintsha isikhathi esithatha wena ukwenza i-burpee eyodwa.

Uyenza kanjani i-burpee

Indlela elula yokucabanga nge-burpee ukuthi ipulangwe eligcwele lilandelwa yi-squat jump. Nasi isifundo esihle sokubukwa sendlela yokwenza i-burpee:

Nayi imiyalo yesinyathelo ngesinyathelo:

1. Yima ubheke phambili. Izinyawo zakho kufanele zihlukane ububanzi benyonga nezingalo zakho zibe sezinhlangothini zakho.
2. Zithobe ungene eskhaleni ngokucindezela izinkalo zakho emuva futhi uguqe ngamadolo akho. Gxila isisindo sakho ezithendeni zakho, kunokuba ungene emabhola ezinyawo zakho.
3. Ncika phambili bese ubeka izintende zezandla zakho phansi phambi kwakho. Ukuma kwezintende zezandla zakho kufanele kube kuncane kunezinyawo zakho.
4. Yeqa izinyawo zakho emuva, welule imilenze yakho bese ufika kumabhola ezinyawo zakho. Cabanga ngalolu shintsho njengokungena epulangwe eligcwele. Ngalesi sikhundla, faka i-abs yokuxhaswa futhi uqiniseke ukuthi awuphakamisi noma ugebhezele umhlane wakho.
5. Gxuma izinyawo zakho ziye phambili futhi zize zibekwe eceleni kwezandla zakho.
6. Finyelela phezulu ngezingalo zakho phezu kwekhanda lakho bese weqa phezulu, bese ufinyelela emuva phansi ukuze ujikeleze konke ukuhamba futhi.

Yize izinkomba ezingenhla ze-burpee ejwayelekile, okunye okwehlukile kwe-burpee kufaka phakathi:

• engeza i-pushup ngenkathi isendaweni yepulangwe
• engeza i-plank jack ngenkathi isendaweni yepulangwe
• engeza i-tuck jump ngenkathi isesimeni sokuma

Akunandaba ukuthi yiluphi uhlobo lokwehluka kwe-burpee okhetha ukukwenza, ukufunda ifomu elifanele kuyinto ebaluleke kakhulu.

Izinzuzo zeburpees

IBurpees ingukuzivocavoca umzimba okugcwele okugxila ekwakheni amandla emisipha. Bangasiza ekuthuthukiseni amandla nokukhuthazela njengengxenye yenqubo ejwayelekile yokuzivocavoca futhi bangaba nezinye izinzuzo futhi.

Ku, abacwaningi bathole ukuthi izivivinyo zomzimba, njengama-burpees, zikwazile ukunciphisa kakhulu umfutho wegazi kubantu besifazane abadala abaphilile.

Akukhona nje ukuthi ama-burpees angukuzivocavoca okukhulu okwakha amandla, angenziwa futhi njengengxenye yerejimeni yoqeqesho lokuqina kwesikhashana (HIIT). I-HIIT igxile ekuqhumeni kokuzivocavoca okukhulu okushintshaniswa nezikhathi zokululama.

Izinzuzo ze-HIIT zifundwe kabanzi ngezimo ezahlukahlukene, kufaka phakathi uhlobo lwesifo sikashukela sohlobo 2, ukukhuluphala ngokweqile kanye nempilo yenhliziyo. Kokunye, abacwaningi bathole ukuthi i-HIIT ingaba nomthelela omuhle ekusebenzeni kwe-mitochondrial nohlobo lwe-fiber kumaseli emisipha.

Ezinye izindlela zokwenza ama-burpees

Kunezizathu eziningi zokuthi kungani omunye umuntu engakwazi ukwenza i-burpee ngokuphepha noma ngempumelelo, kepha ukuthi angakhathazeki - kunezivivinyo eziningi ze-calisthenics ongazenza esikhundleni salokho.

Bheka ezinye zalezi ezinye izindlela ze-burpee zokuzivocavoca okulinganayo:

Jumping jacks

Amajeke okugxuma kungenye yokuzivocavoca umzimba okugcwele okungenziwa njengokuzivocavoca kwe-HIIT. Ngokungafani nama-burpees, ama-jumping jacks awabeki ingcindezi enkulu yomzimba emahlombe.

Izikwele ezigxumayo

Izikwele ezigxumayo zikuvumela ukuthi wenze ingxenye yokugcina ye-burpee ngaphandle kokwenza ipulangwe. Lokhu kuvivinya kuzobeka ingcindezi efanayo emadolweni njengoba kwenza ama-burpees, kodwa futhi, hhayi ingcindezi enkulu emahlombe.

Ukujima

Ama-Pushups angama-calisthenics omzimba wokuqala ogcwele ahambisa leyo ndawo ebucayi emajoyini. Amahlombe kanye ne-abs bahlala bebandakanyekile futhi kuya ngokuhlukahluka kwe-pushup, kanjalo nemilenze nama-glutes.

Amapulangwe ama-plank

Ama-plack jacks ayindlela enhle kakhulu kuma-burpees lapho ungakwazi ukushintsha phakathi kweplanka nokuma. Njengama-burpees, basebenzisa isikhundla sepulangwe kepha ababuyeli ekumeni, okusho ubunzima obuncane emadolweni.

Ama-plack jacks nawo enza umsebenzi omuhle we-HIIT, njengama-burpees.

Ukulungiswa kweBurpee

Uma usafuna ukwenza i-burpee kodwa ungakwazi ukuyenza ngokuphelele, enye indlela kungaba ukuguqula. Ukwenza i-burpee eguquliwe, zama lokhu kulungiswa:

• Yenza ukuhambisa ngakunye ngasikhathi.
• Ngena ngaphakathi nangaphandle kwepulangwe kunokuba ugxume.
• Yima uqede kunokuba ugxume uqede.

Okubalulekile

IBurpees iyi-calisthenics yokuzivocavoca okuhle evutha noma yikuphi kusuka kuma-calories ayi-10 kuye kwayi-15 ngomzuzu. Uma ungakaze wenze i-burpee ngaphambili, kubalulekile ukuthi ufunde ifomu elifanele ukugwema ukulimala.

Uma ufuna ukwenza uhlelo lwakho lokuzivocavoca ngama-calisthenics amaningi anyakaza njengama-burpees, uchwepheshe wokuzivocavoca angasiza. Vakashela i-American College of Sports Medicine's ProFinder ukuthola isisebenzi sokuzivocavoca eduze kwakho.