Ntchito Yotentha Kwambiri Ya Burpee Ikuwonetsa Kuti Ndiwo Cardio King

Zamkati

• Konzekera
• Basic Burpee
• Pop-up mawondo
• Judo Pereka ndi Jump
• Kufikira Kwa Plank
• Burpee ndi Knee-tuck Jump
• Squat Thrust ndi Push-up
• Rolling Squat Burpee
• Bwato-pose Gwira
• Onaninso za

Mwinamwake mwakhala mukugwirapo ntchito burpees kuyambira kale mu tsiku la masewera olimbitsa thupi, ndipo pali chifukwa chomwe tonsefe timakumanabe nazo. Ndizochita zomwe mumakonda kudana nazo, koma kusuntha kwa thupi kumeneku ndiko phukusi lathunthu, kusakanikirana kwabwino kwambiri kwa mtima wamtima ndi kujambula kwa allover. (Yesaninso masewera olimbitsa thupi awa kwa anthu omwe amakonda kudana ndi ma burpees.)

M'malo mwake, kutulutsa ma burpees kwamasekondi 30 kumakupatsanso mphamvu yolimbitsa thupi monga kuchita sprints: Zonsezi zimapotoza kugunda kwa mtima wanu ndi VO2 max (kuchuluka kwa mpweya womwe thupi lanu lingagwiritse ntchito pochita masewera olimbitsa thupi), ofufuza ku University waku Georgia adapeza. Kusiyana kumodzi? Olimbitsa thupi mu kafukufukuyu omwe adachita ma burpees adapezanso kulimbitsa thupi kwathunthu. Osati zokhazo, koma poyerekeza ndi zina zolimbana, monga squats, mapapu, ndi matabwa, ma burpee amawotcha katatu kuchuluka kwa ma calories, osungunuka mafuta 9.6 pamphindi, malinga ndi lipoti laposachedwa mu Zolemba Za Mphamvu & Kafukufuku Woyesa.

"Burpees ndi imodzi mwazinthu zothandiza kwambiri pakuwotcha zopatsa mphamvu, ndipo chifukwa choti zimayendera limodzi, simukugwira ntchito yolimbitsa thupi limodzi," atero a Shaun Jenkins, mphunzitsi ku New York City yemwe, ndi YG Studios, ali adapanga gulu latsopanoli mozungulira izi. "Pali njira zambiri zochotsera burpee kukhala mphamvu zosiyana ndikuwonjezera ndi kuchepetsa zovutazo, kuti mukayika zonse pamodzi, zotsatira zake zimakhala zolimbitsa thupi zakupha," akutero. "Ndimakonda kuitcha kuti imfa ndi burpee." (Mukufuna ndalama zokwana mwezi umodzi? Yesani Vuto lathu laMasiku 30 laBurpee.)

Mwakonzeka kuchitapo kanthu? Yesani dera lanzeru la Jenkins la burpee, lomwe limasinthiratu kusuntha kosiyanasiyana komwe kumalimbitsa minofu iliyonse yomwe muli nayo.

Kuti mukulitse kutentha kwa kalori yanu, yendani mwachangu momwe mungathere ndikukhala ndi mawonekedwe oyenera, Jenkins akuti. Mu mphindi 26, mudzakhala mukuthira thukuta ndipo mwamaliza kwathunthu ndi mphamvu yanu komanso cardio. Kupambana-kupambana.

Mphamvu: Zovuta (RPE: * 8 kapena 9out ya 10)

Nthawi yonse: Mphindi 26

Mufunika: Kulemera kwa thupi lako basi

Momwe imagwirira ntchito: Tenthetsani, kenako malizitsani zolimbitsa thupi nthawi imodzi, kupumula mukalangizidwa. Bwerezani dera kamodzi.

Ma calories Owotchedwa: 220

Konzekera

Chitani mawondo 1 okwera. Kenako imirirani ndi mapazi otambalala m'chiuno, ndi squat. Imani, kukwera kumtunda

wa mapazi ndi kukafika pamwamba. Pitirizani kwa mphindi imodzi. Kenako, pindani patsogolo, yendani manja mu thabwa, kenako pangani 1 kukankha. Yendani manja kubwerera kuyima. Pitirizani kwa mphindi imodzi, ndikubwerezanso mndandanda wonse.

Basic Burpee

A. Imani ndi mapazi pamodzi. Gonamirani, ndi kubzala kanjedza pansi patsogolo panu.

B. Mukakhala kuti mulibe, bwererani kumbuyo.

C. Pindani zigongono kutsikira pachifuwa ndi ntchafu pansi.

D. Kanikizani mpaka thabwa ndikudumphira mapazi kumanja.

E. Lumphani momwe mungathere, onetsetsani kuti keet ili pansi pa mapewa musanayambe. Ombani manja pamutu.

Bwerezani kwa mphindi imodzi.

Pop-up mawondo

A. Imani ndi mapazi motalikirana m'chiuno-m'lifupi, mikono yopindika mbali. Mofulumira kwezani bondo lakumanja kuti mufufuze kutalika, bwererani poyimirira, kenako bweretsani bondo lakumanzere.

B. Kuyambira kuyimirira, kugwada, kuyika mitengo ya kanjedza pansi, ndikudumphira kumbuyo kumtunda, kutsitsa thupi mpaka pansi.

C. Kankhirani mwamphamvu ndikudumpha miyendo ndi manja kuti mufike movutikira, mawondo akugwada ndi phazi lamanzere patsogolo.

D. Kenako kudumphani momwe mungathere, n’kutera pang’onopang’ono mapazi atalitalikirana m’chuuno mwake. Bwerezani nthawi ino ikufika ndi phazi lamanja patsogolo.

Pitirizani kwa mphindi imodzi, mbali zosiyanasiyana.

Judo Pereka ndi Jump

A. Gona chafufumimba pansi ndi mawondo ali m'chifuwa ndi manja m'mbali.

B. Pogwiritsa ntchito abs yanu, pendani pansi ndikukhala pansi.

C. Kulimbitsa mapazi pansi, imirirani poimirira osagwiritsa ntchito manja kuti muthe; kulumpha pamwamba.

Bwerezani kwa mphindi imodzi.

Kufikira Kwa Plank

A. Yambani pansi papulatifomu patsogolo, zigongono molunjika pamapewa ndi zala zikufalikira.

B. Fikirani patsogolo ndi dzanja lamanja lotambasula ndikukhudza pansi patsogolo panu. Bwererani kuyamba, kusinthana mbali, ndi kubwereza.

Pitilizani kusinthana kwa mphindi imodzi.Kenako kupuma kwa mphindi imodzi.

Burpee ndi Knee-tuck Jump

A. Imani ndi mapazi kutambalala m'chiuno, kenako nkugwada ndikubzala mitengo ya kanjedza pansi.

B. Lumphani mapazi kubwerera ku thabwa, kenaka muchepetse thupi mpaka pansi.

C. Dinani mmwamba mpaka thabwa, kenako kulumpha mapazi kumanja kuti muyime.

D. Kuchokera poyimirira, squat, kenako kulumpha, kugwedeza mawondo pachifuwa ndikubweretsa mitengo ya kanjedza kuti igwire mawondo. Malo okhala ndi mawondo ofewa.

Bwerezani kwa mphindi imodzi.

Squat Thrust ndi Push-up

A. Yambani pansi pa thabwa la kanjedza.

B. Dumpha mapazi kupita kunja kwa migwalangwa ndikukwera munkhalango yaikulu, kubweretsa mitengo ya kanjedza palimodzi patsogolo pa chifuwa (monga momwe amapempherera), zigongono zopindika.

C. Kenako ikani kanjedza pansi ndikudumphiranso mapazi mu thabwa; kuchita 1 kukankha-mmwamba.

Bwerezani kwa mphindi imodzi.

Rolling Squat Burpee

A. Imani ndi mapazi kutambasula m'chiuno, kenako ndikutsikira mu squat yakuya, zigongono zokhotakhota.

B. Kusunga malo, gwiritsani ntchito mphamvu kuti mubwerere pansi (imitsani pamene midback ikhudza pansi), kenaka gwiritsani ntchito abs kuti mutembenuzire kutsogolo ndikuyimanso.

C. Kuchokera poyimirira, kugwada, mitengo ya kanjedza pansi, ndikudumphira m'miyendo. Dumpha mapazi kumanja ndikubwerera kuyimirira.

Bwerezani kwa mphindi imodzi.

Bwato-pose Gwira

A. Yambani kugona pansi ndi manja ndi mbali, kenaka pewani kukweza mu V ndi mikono yolunjika patsogolo panu paphewa.

Gwirani kwa mphindi imodzi.Kenako pumulani kwa mphindi imodzi.

Onaninso za