4 Njira Zina za Burpee Zolimbitsa Thupi Modabwitsa Panyumba

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Love 'em (zomwe titha kuganiza kuti anthu openga amachita) kapena kudana nazo, ma burpees ndi masewera amodzi omwe atsala. Poyambilira usilikali m'misasa ya boot komanso maphunziro oyambira kuti akhazikitse mwambo ndi kukwapula asitikali, kuchita masewera olimbitsa thupi sikophweka. Imaphatikizapo mayendedwe ngati squat, kulumpha, thabwa, ndi pushup, zomwe, zikaphatikizidwa, zimakhudza kwambiri kugunda kwa mtima wanu.

"Ma Burpees amakhometsa dongosolo la mtima wamtima ndikukupangitsani kuchoka kumtunda kupita kumtunda popanda nthawi yoti musinthe," akutero Alex Nicholas, NASM-CPT, mwiniwake ndi mphunzitsi ku Epic Hybrid Training ku New York City. "Amadzidzimutsa ndikudzutsa thupi-makamaka ngati mukuchita zoposa zisanu panthawi imodzi."

Ndipo chiwonongeko ichi chakupha chikuwotcha kangati? Malinga ndi Spartan Race, ma burpees 283 amatha kusungunula ma calories 270 omwe amadyedwa mu ayisikilimu a Ben ndi Jerry's Cookie Dough omwe mwina mwawadya usiku watha. Tikuyang'ana kuti tiwonjezere kutentha ndikuchotsa kubwereza kotopetsa kwa burpee yoyambirira ndi mitundu inayi yopangidwa ndi Nicholas mwiniwake. Awa simayendedwe pakiyo, chifukwa chake samalani. Mukamaliza, mutha kuyatsa ma calorie ambiri kuposa mitundu yonse. 3-2-1, yambani!

Burpee Wamiyendo Imodzi

A Imani ndi mapazi m'lifupi m'lifupi. Kwezani phazi lanu lakumanja kuchoka pansi. Pa mwendo umodzi, kudumphira pansi mu thabwa la mwendo umodzi, mapewa molunjika pamanja, glutes ofinyidwa, abs ochita nawo, ndi thupi molunjika kuchokera kumutu mpaka kumapazi.

B Pangani pushup, kutsitsa mpaka chifuwa chanu chikugunda pansi.

C. Mukugwiritsabe mwendo umodzi wokha, kulumpha phazi lanu m'manja ndikuyimirira. Chitani ma reps okwana 10, asanu pamiyendo iliyonse.

Kusintha: Chitani mpumulo pa bondo lanu, koma onetsetsani kuti mukufinya glutes ndikuchita pakati kuti matako anu asamamatire mumlengalenga pamene mukutsika pansi.

Burpee Broad Jumps

A Imani ndi mapazi m'lifupi m'lifupi. Yambani kudumphadumpha pansi ndikuyika manja anu pansi, dutsani miyendo mubokosi ndikutsitsa chifuwa chanu mpaka chitafika pansi. Panthawi imodzimodziyo kukankhira mmwamba ndi manja anu kuti mukweze chifuwa chanu ndikudumphira mapazi anu mmwamba m'manja kuti muimirire.

B Khalani mmbuyo mu zidendene zanu ndikutsika mpaka kotala squat, kenaka muphulike mmwamba ndikudumphira kutsogolo, pogwiritsa ntchito manja anu kuti mupite patsogolo, momwe mungathere. Tembenukirani ndikubwereza. Chitani maulendo 10.

Kubwerera Kumbuyo Burpee

A Yambani kukhala kumbuyo mu squat ndikutsika mpaka pansi mpaka matako anu atakhudza pansi. Pitirizani kubwereranso pamapewa anu, kenaka mugwiritseni ntchito mphamvuyi kuti muyimenso, mukuyenda kumodzi.

B Pangani burpee yokhazikika, ndikuyika pansi, ndikudumphiranso m'khutu chifuwa chanu chikutsikira pansi. Nthawi yomweyo kwezani ndi manja anu kuti mutukule chifuwa chanu ndikudumphira mapazi anu mmanja kuti muimirire. Chitani maulendo 10.

Epic (kapena Spider Pushup) Burpee

A Imani ndi mapazi m'lifupi m'lifupi, kenako khalani pansi ndikuyika manja anu pansi mukadumpha phazi lanu. Kwezani mwendo wanu wakumanja ndikufika pa bondo lanu lakumanja kugongono lakumanja mukamachita pushup, kusunthira kumbuyo, kumafinya, ndikuchita nawo chidwi. Kwezani mwendo wakumanja kumbuyo ndikuyika zala pansi.

B Kwezani mwendo wakumanzere ndikufika pa bondo lamanzere kumanzere chakumanzere mukamapanga pushup, kusunthira kumbuyo kwake, maginito akufinyidwa, ndikutengapo gawo. Lonjezani mwendo wamanzere kumbuyo ndikuyika zala zanu pansi.

C. Lumpha mapazi m'manja ndikuimirira. Ndiwoyimira m'modzi. Chitani maulendo 10.

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