Njira 3 Zoyendetsera Gulu

Zamkati

• Chidule
• Momwe amagwirira ntchito
• Momwe mungapangire squat
• Kwa burpee woyambira:
• Onjezani pushup kapena kulumpha
• Onjezani zopumira
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Mutha kuwatcha squat thrush kapena burpees - koma sizotheka kuti mumawatcha masewera omwe mumakonda. Chowonadi nchakuti, ma squat zovuta ndizovuta. Koma ndizomwe zimawapangitsa kukhala othandiza kwambiri.

“Ophunzitsa amawakonda. Koma anthu amadana nawo, ”akutero a Sarah Bright, ophunzitsa anthu ovomerezeka komanso ophunzitsa zolimbitsa thupi ochokera ku Midtown Athletic Club ku Chicago.

Bright akuti ma burpees ndiopambana kusankha kwa mphunzitsi chifukwa, "ndiwothandiza, safuna zida, ndipo amasinthidwa mosavuta kuti akhale olimba."

Momwe amagwirira ntchito

Mwamuna wotchedwa Dr. Royal H. Burpee adapanga zochitikazo ngati mayeso oyeserera kwa asitikali ankhondo. "Tikugwiritsa ntchito tsopano kuti tikhale ndi mphamvu zamphamvu komanso kupirira, komanso kuphunzitsa anthu kuti azigwira ntchito mwaphokoso kwambiri (pafupi ndi gawo la lactate)," akufotokoza a Bright.

Kuchita masewera olimbitsa thupi motere sikuti kumangotentha mafuta ochepa, "komanso kumawonjezera kuchuluka kwa mpweya wambiri pambuyo pochita masewera olimbitsa thupi (EPOC) zomwe zimakupangitsani kuti mupitilize kuwotcha mafuta ambiri mukasiya kuchita masewera olimbitsa thupi, ndikupitilizabe kutero kwa maola angapo. ”

Mwanjira ina, zikoka za squat zimakupatsani mwayi wopeza zabwino zambiri za Cardio ndipo kulimbitsa mphamvu.

Momwe mungapangire squat

Chifukwa safuna zida kapena luso lapadera, mutha kuchita masewera olimbitsa thupi kunyumba.

Kwa burpee woyambira:

1. Imani ndi mapazi anu m'lifupi-paphewa ndi mikono yanu pambali panu.
2. Lowetsani malo osanjikiza ndikuyika manja anu pansi.
3. Kankha kapena kuyendetsa miyendo yanu kumbuyo.
4. Dumpha kapena yambitsani miyendo yanu kutsogolo kuti mubwerere pamalo obwerera.
5. Bwererani poyimirira.

Chitha kuwoneka chophweka, koma mutatha kuchita zingapo motsatizana mwachangu, mudzawona vuto la ma squat ophedwa bwino.

Pamene ma burpees oyambira amakhala osavuta, yesani izi:

Onjezani pushup kapena kulumpha

Mukakhala pansi pamatabwa, onjezerani pushup musanabweretse mapazi anu patsogolo pa squat. Mukafika poyimirira, onjezerani kudumpha, kenako nkubwerera kumunsi kwa squat kuti mudzayimenso.

Onjezani zopumira

Bright akuwonetsanso kuwonjezera ka dumbbells zowala mdzanja lililonse kuti ziwonjezere kukana. Pezani apa.

Mukabwerera kumalo oyambira kumapeto kwa burpee wanu, akwezeni mu makina osindikizira kuti mugwiritse ntchito mikono ndi mapewa anu.

Tengera kwina

Kaya cholinga chanu cholimbitsa thupi ndikuchepetsa thupi kapena kukhala ndi mphamvu, kukweza kwa squat ndi zovuta zake zambiri zimatha kuthandizira.

Ngati burpee yayikulu ndiyovuta kwambiri, mutha kuyisintha mbali inayo. Bright akuwonetsa kugwiritsa ntchito sitepe kapena nsanja m'manja mwanu m'malo mopita pansi. Izi zimakupatsani mwayi kuti mulowe mu squat yachikhalidwe osadzikakamiza pachiyambi.