Momwe Mungapangire Burpee (Njira Yoyenera)

Zamkati

• Momwe Mungapangire Burpee
• Momwe Mungapangire Burpees Kukhala Osavuta Kapena Ovuta
• Momwe Mungapangire Burpee Kosavuta
• Momwe Mungapangire Burpee Ovuta
• Onaninso za

Burpees ali ndi mbiri pazifukwa. Ndiimodzi mwamasewera ovuta kwambiri komanso ovuta kunja uko. Ndipo oyimba zolimbitsa thupi kulikonse amangokonda kudana nawo. (Zogwirizana: Chifukwa Chomwe Wophunzitsa Wotchukayu Sakhulupirira Kuchita Burpees)

Kodi burpee ndi chiyani, mukufunsa? Zochita zolimbitsa thupi za burpee kwenikweni ndi kuphatikiza kwa squat thrust ndi squat kulumpha - ndipo nthawi zina, kukankha-mmwamba. Ndiko kulondola: Pali njira zosiyanasiyana zopangira ma burpees. Ena mwa akatswiri oyenerera amaphunzitsanso kukankha kapena kukoka kuti mugwetse thupi lanu lonse (njira ya CrossFit burpee), pomwe ena ophunzitsa amakaponyanso ndikudumphira kumbuyo. (Koma zambiri pa izi, ndi momwe mungapangire burpee yoyenera, mumphindi.)

Mosasamala kanthu momwe mumachitira masewera olimbitsa thupi, ma burpees amasintha thupi lanu kukhala chida chabwino kwambiri chopangira masewera olimbitsa thupi, kuphunzitsa pafupifupi minofu iliyonse ya thupi lanu - kuphatikizapo mapewa anu, chifuwa, abs, quads, ntchafu zamkati, matako, ndi triceps - ndi kutumiza. kugunda kwamtima kwanu padenga la zopatsa chidwi zopatsa mphamvu, zomangira minofu, atero wophunzitsa payekha Mike Donavanik, CSCS (Zokhudzana: Vuto la Masiku 30 la Burpee Limene Lidzakuthamangitsani Kwambiri)

Koma kuti mupindule kwambiri ndi rep aliyense, simuyenera kudziwa momwe mungapangire burpee, komanso momwe mungapangire burpee yoyenera ndi mawonekedwe olondola. Apa, Donavanik akugawana malangizo atsatanetsatane amomwe mungapangire masewera olimbitsa thupi a burpee.

Momwe Mungapangire Burpee

1. Imani ndi mapazi anu m'lifupi m'lifupi, kulemera kwa zidendene zanu, ndi manja anu pambali panu.
2. Kankhirani m'chiuno mwanu kumbuyo, pindani mawondo anu, ndi kuchepetsa thupi lanu mu squat.
3. Ikani manja anu pansi molunjika kutsogolo, ndi mkati mwake, mapazi anu. Sungani kulemera kwanu m'manja mwanu.
4. Bweretsani phazi lanu kumtunda pang'onopang'ono pamiyendo ya mapazi anu pamalo amtanda. Thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka zidendene. Samalani kuti musalole kuti msana wanu ugwedezeke kapena matako anu agwedezeke mumlengalenga, chifukwa zonsezi zingakulepheretseni kugwira ntchito bwino pachimake.
5. Mwachisawawa: Tsikirani pansi ndikukankhira mmwamba kapena pansi mpaka pansi, kusunga pakati. Kukankhira mmwamba kuti munyamule thupi pansi ndikubwerera pamalo a thabwa.
6. Lumphani mapazi anu kumbuyo kuti agwere kunja kwa manja anu.
7. Fikirani manja anu pamutu ndikudumpha mlengalenga.
8. Imani ndikutsitsanso mu squat kuti mudzabwerenso kachiwiri.

Langizo: Pewani "kujoka" thupi kuchokera pansi pokweza chifuwa choyamba ndikusiya chiuno pansi pamene mukukweza thupi pansi.

Momwe Mungapangire Burpees Kukhala Osavuta Kapena Ovuta

Palibe amene mungapewe chowonadi: Zochita za burpee ndizankhanza. Mwamwayi, kusunthaku ndikosunthika kwambiri ndipo kumatha kulumikizidwa ndi mulingo uliwonse wathanzi, ngakhale mukuyenda mpaka kukagwilitsila ntchito kulimbitsa thupi lonse la burpee, kapena mukuyendetsa khanda lanu pochita zolimbitsa thupi za burpee moyenera.

Momwe Mungapangire Burpee Kosavuta

• Osatsitsa thupi lanu pansi panthawi yamatabwa.
• Yendani pamalo a thabwa popondapo, osati kudumpha, mapazi anu kumbuyo kwanu.
• Chotsani kulumpha koima; ingoyima ndi kufikira mikono pamwamba, ndikukwera ku zala.

Momwe Mungapangire Burpee Ovuta

• Onjezani kukankha-mmwamba ku malo a thabwa.
• Onjezani bondo kudumpha.
• Pangani burpee yonse pa mwendo umodzi (kenako sinthani mbali ndikuchita kumbali ina).
• Onjezani kulemera (onani: burpee yachitsulo yozungulira).
• Onjezani bulu kukankha, ku la killer hotsauce burpee.

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