Izindlela Ezintathu Zokukhuphula Ama-Burpees Akho

-Delile

• Buyekeza kwe-

IBurpees, ukuzivocavoca okudala wonke umuntu akuthandayo ukukuzonda, kwaziwa nangokuthi yi-squat thrust. Kungakhathaliseki ukuthi ukubiza ngani, lokhu kunyakaza komzimba okugcwele kuzokusebenzela. Kepha, siyazi ukuthi ama-burpees angasabisa, ngakho-ke siphule lo msebenzi waba ukwehluka okuthathu: okuqala, okuphakathi, nokuthuthukile.

Isiqalo: Phuma

Ngaphandle kokwethula umzimba wakho kumakhenikha ayisisekelo we-burpee, le nguqulo yenza umsebenzi omkhulu wokuzifudumeza osebenzayo. Ukusuka ekumeni uye epulangeni kwenza inhliziyo yakho iphampe futhi kuvuse umnyombo wakho.

Lesisemkhatsini: Push-ups and Plyometrics

Ukwengeza i-push-up phansi komnyakazo bese ugxumela phezulu kukhulisa izinga lobunzima futhi ukushaya kwenhliziyo yakho.

Okuthuthukisiwe: Engeza izisindo

Ukushintsha i-jump squat ngokucindezela phezulu okunesisindo sokwengeza inselele eyengeziwe ezingalweni naphakathi. Sebenzisa isisindo esingamakhilogremu amahlanu kuya kwayi-10 ngokuvivinya umzimba.

• Beka ama-dumbbells ngezinyawo zakho. Gxumela phansi uletha izandla phambi kwezinyawo zakho, gxuma imilenze yakho endaweni yepulangwe.
• Yenza i-push-up.
• Jikela izinyawo zakho phambili ezandleni zakho ubuyela esimeni esijulile se-squat. Bamba izisindo zakho bese usukuma ngenkathi ucindezela isisindo phezulu. Faka i-abs yakho ukuze ugcine ukuhambisana kwesifuba.
• Buyisa izisindo phansi ngezinyawo zakho njengoba ulungiselela ukuphuma futhi.
• Yenza ama-reps ayi-15 ngesethi.

Uma ukhetha ukuhlupheka ngamasethi amabili kuya kwamathathu ama-15 reps wanoma iyiphi yalezi zinguqulo ezintathu, zizwe uziqhenya futhi wazi ukuthi usebenze izingalo, imilenze, ama-glutes, amahlombe nengqikithi yakho. Lokho kungukuningi kwebhizi lakho lokuzivocavoca.

Okuningi okuvela kuFitSugar:

Setha Ikhishi Lakho Ukuze Uphumelele

Amagama Okubhukuda Wonke Umuntu Oqalayo Kufanele Awazi

Ukugqashula Okubi (Imikhuba): Ukulala Kancane Kakhulu

Umthombo: Megan Wolfe Photography eJ + K Fitness Studio

Buyekeza kwe-