Kodi Burpees Amawotcha Makalori Angati?

Zamkati

• Ma calories amatenthedwa
• Mwa manambala
• Kulemera ndi zopatsa mphamvu
• Kodi muyenera kupanga ma burpe angati?
• Momwe mungapangire burpee
• Ubwino wa ma burpees
• Njira zina zopangira ma burpees
• Jumping jacks
• Masewera olumpha
• Zokankhakankha
• Mapulangwe
• Zosintha za Burpee
• Mfundo yofunika

Ngakhale simukuziwona kuti ndinu wokonda masewera olimbitsa thupi, mwina mwamvapo za ma burpees. Burpees ndi masewera olimbitsa thupi a calisthenics, mtundu wa masewera olimbitsa thupi omwe amagwiritsa ntchito kulemera kwanu.

Ndi zolimbitsa thupi za calisthenics, mutha kusintha osati mphamvu ndi chipiriro, komanso kulumikizana komanso kusinthasintha.

Mukamachita masewera olimbitsa thupi, mwina mungadabwe kuti kuchita masewera olimbitsa thupi kutengera kuchuluka kwa zopsereza zomwe zimawotcha. Kuchuluka kwa ma calories omwe amatenthedwa panthawi yochita masewera olimbitsa thupi kumasiyanasiyana ndi kulemera, mphamvu, ndi zina.

Malinga ndi Baton Rouge General, mutha kuwotcha ma calories pafupifupi 160 akuchita mphindi 17 za ma burpees.

M'nkhaniyi, tiwunikiranso kuchuluka kwa ma calories omwe burpees amawotcha, momwe angachitire, ndi maubwino ena opanga ma burpees.

Ma calories amatenthedwa

Monga tafotokozera pamwambapa, mumayatsa mafuta opatsa mphamvu pafupifupi 160 mphindi 17 zilizonse zomwe mumapanga burpees. Tiyeni tigawire nambala iyi kukhala chinthu china chothandiza:

Mwa manambala

• Ma calories pafupifupi 9.4 amawotchedwa pamphindi iliyonse yama burpees yomwe yachitika.
• Zimatengera anthu ambiri masekondi atatu kuti apange burpee imodzi.
• Masekondi atatu pa burpee ofanana ndi ma burpee 20 pamphindi, kutengera kuthamanga ndi pafupipafupi.

Pambuyo popanga masamu osavuta, titha kuwona kuti zimatenga pafupifupi 20 burpees kuti uwotche mozungulira ma calories 10. Komabe, kulemera kumakhudzanso kuchuluka kwa ma calories omwe amawotcha nthawi yochita masewera olimbitsa thupi.

Malinga ndi Harvard Medical School, pochita mphindi 30 zamphamvu zolimbitsa thupi:

Kulemera ndi zopatsa mphamvu

• Munthu mapaundi 155 amawotcha pafupifupi ma 1.25 ma calorie ochulukirapo kuposa munthu wa mapaundi 125.
• Munthu wa mapaundi 185 adzawotcha ma calorie owirikiza 1.5 kuposa munthu wamapaundi 125.

Podziwa izi, munthu wamba amatha kuwotcha kulikonse kuchokera pa 10 mpaka 15 calories pa burpees 20 aliwonse.

Pansipa pali tchati chomwe chingakuthandizeni kudziwa kuchuluka kwa zopatsa mphamvu zomwe mudzawotche mukamapanga burpees, kutengera kulemera kwanu.

Kodi muyenera kupanga ma burpe angati?

Burpees amawerengedwa kuti ndiyotsogola kwambiri, chifukwa chake ndikofunikira kuti mutenge nthawi yanu ndikuzichita ndi mawonekedwe oyenera kupewa kuvulala.

Ngati mukuchita burpee kamodzi pamasekondi atatu aliwonse, mutha kuyembekezera kuchita ma burpees pafupifupi 20 pamphindi. Ngati mumachita ma burpee anu pang'onopang'ono, mutha kupanga 10 mpaka 15 burpees pamphindi m'malo mwake.

Komanso kusiyanasiyana kwa ma burpees kumatha kusintha nthawi yomwe zimatengera kuti mupange burpee kamodzi.

Momwe mungapangire burpee

Njira yosavuta yoganizira burpee ndikuti ndi thabwa lathunthu lotsatiridwa ndi kulumpha kwa squat. Nayi maphunziro abwino owonera momwe mungapangire burpee:

Nawa malangizo mwatsatanetsatane:

1. Imani moyang'ana kutsogolo. Mapazi anu azikhala otambalala m'chiuno ndipo mikono yanu ikhale mbali yanu.
2. Dzichepetseni mu squat ndikukankhira m'chiuno mmbuyo ndikugwada. Onetsetsani kulemera kwanu m'zidendene zanu, m'malo mokhala mipira ya mapazi anu.
3. Yendetsani patsogolo ndikuyika manja anu pansi patsogolo panu. Udindo wazanja lanu uyenera kukhala wocheperako kuposa mapazi anu.
4. Dumpha mapazi ako, kutambasula miyendo yako ndikufika pamiyendo ya mapazi ako. Ganizirani za kusinthaku ngati kudumphira mokwanira. Panthawiyi, pangani abs kuti muthandizidwe ndipo onetsetsani kuti simukukweza kapena kukupatsani msana.
5. Bweretsanso mapazi anu patsogolo mpaka atayikidwa pafupi ndi manja anu.
6. Fikirani mmwamba ndi mikono yanu pamutu panu ndikudumphira mmwamba, kenako mubwerere pansi kuti muziyendetsanso kuyenda konseko.

Ngakhale malangizo omwe ali pamwambapa ndi a burpee wamba, mitundu ina yotchuka ya burpee ndi iyi:

• kuwonjezera pushup pomwe ali pamatabwa
• kuwonjezera jekete wamatabwa mukadakhala pamalo
• kuwonjezera kudumphadumpha pomwe wayimirira

Ngakhale mutasankha mtundu wanji wa burpee, kuphunzira mawonekedwe oyenera ndichofunikira kwambiri.

Ubwino wa ma burpees

Burpees ndi masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri pakupanga mphamvu ya minofu. Amatha kuthandizira kukulitsa mphamvu ndi kupirira monga gawo la chizolowezi chochita masewera olimbitsa thupi komanso atha kukhala ndi maubwino ena nawonso.

Mu, ofufuza adapeza kuti masewera olimbitsa thupi, monga ma burpees, adatha kuchepetsa kuthamanga kwa magazi mwa amayi achikulire athanzi.

Sikuti ma burpees ndi masewera olimbitsa thupi okha, amathanso kuchitidwa ngati gawo lamaphunziro apamwamba kwambiri (HIIT). HIIT imayang'ana kuphulika kwa masewera olimbitsa thupi mosiyanasiyana ndi nthawi yochira.

Ubwino wa HIIT udaphunziridwa mozama pamikhalidwe yosiyanasiyana, kuphatikiza mtundu wa 2 shuga, kunenepa kwambiri, komanso thanzi lamtima. Mmodzi, ofufuza adapeza kuti HIIT itha kukhala ndi gawo labwino pamachitidwe a mitochondrial ndi mtundu wa fiber m'maselo amisempha.

Njira zina zopangira ma burpees

Pali zifukwa zambiri zomwe munthu sangakwanitse kuchita burpee bwinobwino, koma osadandaula - pali machitidwe ambiri ofanana ndi omwe mungachite m'malo mwake.

Onani zina mwa njirazi za burpee kuti mugwire bwino ntchito:

Jumping jacks

Ma jacks olumpha ndi masewera olimbitsa thupi athunthu omwe amatha kuchitidwa ngati kulimbitsa thupi kwa HIIT. Mosiyana ndi ma burpee, ma jacks olumpha samaika kuthamanga kwambiri pamapewa.

Masewera olumpha

Masewera olumpha amakulolani kuchita gawo lotsiriza la burpee osachita plank. Ntchitoyi ithandizanso kugwada mofanana ndi ma burpees, komanso, osati kupanikizika kwambiri pamapewa.

Zokankhakankha

Ziphuphu ndizomwe zimayambira bwino kwambiri zimasunthira malowa m'malo olumikizana. Mapewa ndi abs amakhalabe otanganidwa ndipo kutengera kusiyanasiyana kwa pushup, ndimomwemonso miyendo ndi glutes.

Mapulangwe

Ma jack a plank ndi njira yabwino yopangira ma burpees pomwe simungathe kusintha pakati pa thabwa ndikuyimirira. Monga ma burpees, amagwiritsa ntchito matabwa koma samabwerera kuyimirira, kutanthauza kuti kupsinjika kwamaondo.

Ma jacket amapangiranso masewera olimbitsa thupi a HIIT, monga ma burpees.

Zosintha za Burpee

Ngati mukufunabe kuchita burpee koma simungathe kuigwira yonse, njira ina ikhoza kukhala yosintha. Kuti mupange burpee yosinthidwa, yesani izi:

• Chitani chilichonse kusuntha kamodzi.
• Lowani ndikutuluka thabwa m'malo molumpha.
• Imani kuti mumalize m'malo mongodumpha kuti mumalize.

Mfundo yofunika

Burpees ndi masewera olimbitsa thupi kwambiri omwe amawotcha paliponse kuchokera pa 10 mpaka 15 calories pa mphindi. Ngati simunachitepo burpee kale, ndikofunikira kuti muphunzire mawonekedwe oyenera kupewa kuvulala.

Ngati mukufuna kumaliza pulogalamu yanu yochita masewera olimbitsa thupi ndi ma calisthenics ambiri monga ma burpees, katswiri wazolimbitsa thupi atha kuthandiza. Pitani ku ProFinder ya American College of Sports Medicine kuti mukapeze akatswiri ochita masewera olimbitsa thupi pafupi nanu.