Ukuhamba Okuphelele: Ungayenza Kanjani i-Iron Burpee Ejikelezayo

-Delile

• Ungayenza Kanjani i-Iron Burpee ejikelezayo
• Buyekeza kwe-

U-Jen Widerstrom, umdali wendlela ye-WiderStrong kanye nesizwe sokuqeqesha kanye nomqondisi wokufaneleka we-Shape, udale le bhondi yensimbi ejikelezayo Umumo, futhi iphakethe eliphelele: ukuzivocavoca amandla nge-plyo yokupompa inhliziyo nokuphakamisa okunzima okwakhelwe ngaphakathi.

Uthi, "Nokuqeqeshwa kobuchopho, nezinguquko ezingeni nokuhlanganisa ukujikeleza," esho. U-Widerstrom uthathe i-crouch-plank-jump ye-burpee yakudala futhi waphakamisa izigxobo ngokungeza i-twist ye-midair engu-90-degree kanye ne-dumbbell—esindayo.

"Uzofuna ukuhamba ngamakhilogremu angama-20 noma asindayo ngoba ukushintsha komzimba kwenzeka kuphela ngesikhuthazo esanele," esho. "Kodwa ungaqala ngo-12-pounder ukuze wehlise ifomu lakho."

Ukuze uqinise lelo fomu, cabanga ngokwenza i-deadlift kusuka egodini—i-dumbbell eduze nomlenze njengoba ihambela phezulu—kunokuba nje ugxume. (Bheka lapha ukuthola ifomu elifanele le-dumbbell deadlift.) Njengoba ushayela ngemilenze yakho ukuze ugxume uphume kusofa, wenza i-plyo deadlift, esebenza ngempela kusuka kuma-glutes kuya kumathole. Futhi, njengoba uletha i-dumbbell yokugibela phakathi kwepulangwe, uthola inzuzo ye-abs: "Ngiyayithanda indlela yokuba nesisekelo samapulangwe angalingani kuphonsela inselelo ukuthi ingqikithi yakho isebenza kanjani."

Manje, cishe ngalelo kota lokuphenduka: "Kuyithuba lokusebenzela ingxenye yakho engezansi ngamandla ahlukile," esho. "Ngisho nokwenza ihlandla lesishiyagalombili kuzokuyisa lapho ngifuna ufike khona." (Ufuna enye inselelo enzima ye-burpee? Zama i-Hot Sauce Burpee kusuka ku-Nike Master Trainer Kirsty Godso)

Zama ukuhambisa usebenzisa ukunxenxa kukaWiderstrom ngenhla namathiphu angezansi (bese ucabanga ukukufaka kulokhu kuzivocavoca okukodwa okusindayo akwenzile nakho).

Ungayenza Kanjani i-Iron Burpee ejikelezayo

A. Qala ukuma izinyawo zihlukene ngobubanzi be-hip, ubambe i-dumbbell esindayo esandleni sokudla.

B. Gobisa amadolo bese ugcina uyisicaba ukwehlisa i-dumbbell phansi phansi ekubuyiseleni emuva.

C. Usabambe i-dumbbell, beka enye intende phansi futhi ugxume izinyawo ubuyele epulangeni eliphakeme elinezinyawo ububanzi.

D. Gxumela izinyawo emuva ukuze ugobe. I-Deadlift i-dumbell ibuyele ekumeni, ibeka emuva ifulethi futhi ihlanganyele ngaphakathi, futhi yeqe, ijikeleze ikota iphendukele kwesobunxele.

E. Phinda, weqe kane ngakwesokunxele ukuze uqedele ukujika okugcwele. Shintshela i-dumbell ngakolunye uhlangothi, bese uphinda, uphendukela kolunye uhlangothi.

Shape Magazine, kaJulayi / Agasti ka-2019

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