Izindlela ezi-3 zokwenza i-squat Thrust

-Delile

• Ukubuka konke
• Basebenza kanjani
• Ungayenza kanjani i-squat thrust
• Okwe-burpee eyisisekelo:
• Faka i-pushup noma yeqe
• Faka ama-dumbbells
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Ungababiza ngokuthi ama-squat thrusts noma ama-burpees - kepha akunakwenzeka ukuthi ubabize ngokuzivocavoca okuthandayo. Iqiniso liwukuthi, ukufaka ama-squat kuyinselele. Kodwa yilokho okwenza baphumelele kakhulu.

“Abaqeqeshi bayabathanda. Kodwa abantu bayabazonda, ”kusho uSarah Bright, ongumqeqeshi oqeqeshiwe futhi ongumqeqeshi wamaqembu waseMidtown Athletic Club eChicago.

UBright uthi ama-burpees ayisinqumo esihle somqeqeshi ngoba, "ayasebenza, awadingi mishini, futhi aguqulwa kalula kumazinga amaningi okuqina."

Basebenza kanjani

Owesilisa ogama lakhe linguDkt.Royal H. Burpee udale ukuvivinya umzimba njengokuhlola ukufaneleka kwamalungu ezempi. "Siyisebenzisa manje ukwakha amandla emisipha nokukhuthazela, siphinde siqeqeshe abantu ukuthi basebenze ngenhliziyo ephakeme (eduze komkhawulo we-lactate)," kuchaza uBright.

Ukuzivocavoca kuleli zinga akugcini ngokushisa ama-calories amaningi, “kodwa futhi kwandisa nokusetshenziswa okweqile kwe-post-exercise oksijini (EPOC) okwenza ukuthi uqhubeke nokushisa ama-calories amaningi ngemuva kokuyeka ukuzivocavoca, futhi iqhubeke nokwenza kanjalo amahora amaningana. ”

Ngamanye amagama, ukuqhuma kwe-squat kukuvumela ukuthi uvune izinzuzo eziningi zombili i-cardio futhi ukuqeqeshwa kwamandla.

Ungayenza kanjani i-squat thrust

Ngoba azidingi mishini futhi azinawo amakhono akhethekile, ungenza ama-squat thrush ekhaya.

Okwe-burpee eyisisekelo:

1. Yima ngezinyawo zakho ububanzi behlombe nezingalo zakho ezinhlangothini zakho.
2. Yehlisa endaweni ye-squat bese ubeka izandla phansi.
3. Khahlela noma uhambise imilenze yakho emuva endaweni yepulangwe.
4. Gxuma noma uhambise imilenze yakho phambili ukuze ubuyele esimeni se-squat.
5. Buyela endaweni yokuma.

Kungabukeka kulula, kepha ngemuva kokwenza okuningana kwalokhu ngokulandelana okusheshayo, uzobona inselelo yama-squat akhishwe kahle.

Lapho ama-burpees ayisisekelo eba lula, zama lokhu kuhluka:

Faka i-pushup noma yeqe

Uma uphansi kweplank position, engeza i-pushup ngaphambi kokuletha izinyawo zakho phambili ku-squat. Uma ufika ekumeni, engeza ukugxuma, bese ubuyela emuva phansi esikweleni se-rep elandelayo.

Faka ama-dumbbells

UBright uphakamisa ukungeza iqoqo lamadumbula wokukhanya esandleni ngasinye ukukhulisa ukumelana. Thola lapha.

Lapho ubuyela endaweni yokuqala ekugcineni kwe-burpee yakho, bakhuphule babe ngabezindaba abaphezulu ukuze basebenze izingalo namahlombe akho.

Ukudla okudlela endlini

Noma ngabe umgomo wakho wokugcina wokuzivocavoca ukunciphisa umzimba noma ukuthola amandla, umfutho we-squat kanye nokuhlukahluka kwayo okuningi okuyinselele kungasiza.

Uma i-burpee eyisisekelo iyinselele kakhulu, ungayilungisa nakwenye indlela. UBright uphakamisa ukusebenzisa isinyathelo noma ipulatifomu ngaphansi kwezandla zakho esikhundleni sokuya phansi. Lokhu kukuvumela ukuthi ungene kalula emgqeni wendabuko ngaphandle kokuzicindezela kanzima ekuqaleni.