Njira Zitatu Zokukondweretsani Burpees Anu

Zamkati

• Onaninso za

Burpees, masewera apamwamba omwe aliyense amakonda kudana nawo, amadziwikanso kuti squat thrust. Ziribe kanthu zomwe mungatchule, kusuntha kwa thupi lonseli kudzakugwirani ntchito. Koma, tikudziwa kuti ma burpees amatha kukhala owopsa, chifukwa chake tidaphwanya malowa kukhala mitundu itatu: oyambira, apakatikati, komanso otsogola.

Woyamba: Tuluka panja

Kupatula pakudziwitsa thupi lanu pamakina oyambira a burpee, mtunduwu umalimbikitsa kuchita masewera olimbitsa thupi. Kuyenda kuchokera kuyimirira mpaka pa thabwa kumapangitsa mtima wanu kupopa ndikudzutsa mtima wanu.

Zapakatikati: Push-ups ndi Plyometrics

Kuphatikiza kukankhira pansi pazosunthira ndikudumpha pamwamba kumawonjezera zovuta ndipo kugunda kwa mtima wanu.

Zapamwamba: Onjezani zolemera

Kusintha squat squat ndi makina osindikizira olemetsa kumawonjezera vuto linalake ku mikono ndi pachimake. Gwiritsani ntchito kulemera kwa mapaundi asanu mpaka 10 pakuchita masewera olimbitsa thupi.

• Ikani zokongoletsa ndi mapazi anu. Gwirani pansi ndikubweretsa manja patsogolo pa mapazi anu, kulumpha miyendo yanu m'malo a thabwa.
• Kuchita kukankha-mmwamba.
• Lumphani mapazi anu kutsogolo kwa manja anu kubwerera kumalo akuya a squat. Tengani zolemera zanu ndikuyimirira uku mukukankhira zolemetsa pamwamba. Gwiritsani ntchito abs yanu kuti muzitsatira.
• Bweretsani zolemetsazo ndi mapazi anu pamene mukukonzekera kutulukanso.
• Chitani ma reps 15 poyika.

Ngati mwasankha kuvutika ndi magawo awiri kapena atatu a 15 reps iliyonse mwa mitundu itatuyi, khalani onyadira ndipo dziwani kuti mwagwira ntchito mikono, miyendo, glutes, mapewa, ndi pachimake. Izi ndizovuta kwambiri pakuchita masewera olimbitsa thupi.

Zambiri Kuchokera ku FitSugar:

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Mawu Osambira Aliyense Woyamba Ayenera Kudziwa

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Gwero: Kujambula kwa Megan Wolfe ku J+K Fitness Studio

Onaninso za