Kusuntha Kokwanira: Momwe Mungapangire Iron Burpee Yosinthasintha

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• Momwe Mungapangire Iron Burpee Yosinthasintha
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Jen Widerstrom, yemwe adayambitsa njira ya WiderStrong komanso mtundu wophunzitsira komanso wowongolera zolimbitsa thupi wa Shape, adapanga burpee yachitsulo iyi Maonekedwe, ndipo ndi phukusi lathunthu: zolimbitsa thupi zolimbitsa thupi ndi plyo wopumira mtima ndikukweza zolemetsa.

"Ndimaphunziro aubongo nawonso, ndimasinthidwe am'magwiridwe ndi kulumikizana kwa kasinthasintha," akutero. Widerstrom yatenga kulumphira kwa thabwa la burpee lapamwamba ndikukweza pamtengo powonjezerapo kupindika kwa 90-degree midair ndi dumbbell-cholemetsa.

"Mufuna kukwera mapaundi 20 kapena kulemera kwambiri chifukwa kusintha kwa thupi kumachitika ndi chilimbikitso chokwanira," akutero. "Koma mutha kuyamba ndi 12-pounder kuti muchepetse mawonekedwe anu."

Kukhomerera mawonekedwe amenewo, yerekezerani kuti mukukoka m'miyendo kwinaku mukuyandama-moyandikira pafupi ndi mwendo pamene ukukwera mmwamba-osati kungodumpha. (Onani apa kwa mawonekedwe oyenera a dumbbell deadlift.) Pamene mukuyendetsa miyendo yanu kuti mudumphe kuchokera pa khola, mukuchita plyo deadlift, mukugwira ntchito kuchokera ku glutes mpaka ku ng'ombe. Komanso, popeza mukubweretsa dumbbell kuti mukwere pa thabwa, mumapeza phindu: "Ndimakonda momwe kukhala ndi matabwa osagwirizana kumavutitsa momwe maziko anu akugwirira ntchito."

Tsopano, pafupifupi kotala ija: "Ndi mwayi wogwiritsa ntchito theka lanu locheperako ndi njira ina," akutero. "Ngakhale kutembenuka kwachisanu ndi chitatu kudzakufikitsani komwe ndikufuna kuti mupite." (Mukufuna vuto lina lovuta la ma burpee? Yesani Burpee Wotentha Wochokera ku Nike Master Trainer Kirsty Godso)

Yesani kusuntha pogwiritsa ntchito malingaliro a Widerstrom pamwambapa ndi maupangiri pansipa (ndipo lingalirani kuwonjezeranso kulimbitsa thupi lokhalo lolemera lomwe adapangitsanso).

Momwe Mungapangire Iron Burpee Yosinthasintha

A. Yambani kuyimirira ndi mapazi m'lifupi mchiuno, mutanyamula cholemetsa cholemera kudzanja lamanja.

B. Phimbani mawondo ndikubwerera mmbuyo kuti mutsitse dumbbell pansi mobwereranso.

C. Mukadali ndi dumbbell, ikani chikhatho china pansi ndikulumphiranso mapazi mu thabwa lalitali ndi mapazi mulifupi.

D. Lumphani mapazi kumbuyo kuti mugone. Kwezani dumbell kubwerera, kuyimilira mosasunthika komanso kuchita chidwi, ndikudumpha, kuzungulira kotala kutembenukira kumanzere.

E. Bwerezani, kulumpha kanayi kumanzere kuti mumalize kuzungulira kwathunthu. Sinthani dumbell mbali inayo, ndikubwereza, kutembenukira mbali inayo.

Shape Magazine, Julayi / Ogasiti 2019 nkhani

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