Iindlela ezi-4 zeBurpee zoMsebenzi wasekhaya oMangalisayo

Umxholo

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Uthando 'em (esinokucinga ngalo kuphela ngabantu abaphambeneyo) okanye babathiye, i-burpees ngumsebenzi omnye olapha wokuhlala. Ekuqaleni yayisetyenziswa emkhosini ngexesha leenkampu ze-boot kunye noqeqesho olusisiseko ukubethelela ukuqeqeshwa kunye nokubetha amajoni kwimilo, lo msebenzi womzimba ogcweleyo awulula. Ibandakanya iintshukumo ezinje nge squat, tsiba, iplank, kunye ne-pushup, ethi, xa idityanisiwe, inyuse isantya sentliziyo yakho.

"I-Burpees irhafu yenkqubo ye-Cardio vascular system ngokwenza ukuba uhambe usiya nkqo uye ethe tyaba ngaphandle kwexesha lokuhlengahlengisa," utshilo u-Alex Nicholas, NASM-CPT, umnini kunye nomqeqeshi kwi-Epic Hybrid Training kwisiXeko saseNew York. "Bayothusa kwaye bavuse umzimba-ngakumbi ukuba wenza ngaphezulu kwesihlanu ngexesha."

Kwaye zingaphi iikhalori ezitshiswayo? Ngokutsho kwe-Spartan Race, i-283 burpees inokunyibilika kwiikhalori ezingama-270 ezisetyenzisiweyo kweso sidlo sikaBen kunye noJerry's Cookie Dough ice cream onokuthi uyityile phezolo. Sijonge ukunyusa ukutshisa kunye nokuphelisa ukuphindaphinda okudinayo kwe-burpee yokuqala kunye neentlobo ezine ezenziwe nguNicholas ngokwakhe. Ezi asikokuhamba epakini, ngoko qhubeka ngononophelo. Xa ugqibile nangona kunjalo, uya kuba utshise iikhalori ezininzi kunezo ziqhelekileyo. 3-2-1, qala!

IBurpee enomlenze omnye

A Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Phakamisa unyawo lwakho lwasekunene emhlabeni. Ngomlenze omnye, gxuma phantsi kwiplanga elilodwa-umlenze, amahlombe ngokuthe ngqo ezandleni, i-glutes ifakwe, ingabikho, kunye nomzimba kumgca ochanekileyo ukusuka entloko ukuya enzwaneni.

B Yenza i-pushup, yehlisa de isifuba sakho sihlasele umhlaba.

C Usasebenzisa umlenze omnye kuphela, tsibela unyawo lwakho phezulu ukuya ezandleni zakho kwaye ume ngeenyawo. Yenza i-10 reps iyonke, isihlanu kumlenze ngamnye.

Uhlengahlengiso: Yenza i-pushup emadolweni akho, kodwa qiniseka ukuba ucofe i-glutes kwaye ubandakanye ingqokelela ukuze i-butt yakho inganamathele emoyeni njengoko usihla ezantsi.

Ukutsiba okubanzi kweBurpee

A Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Qalisa ukugoba phantsi kwaye ubeke izandla emhlabeni, tsiba imilenze ubuyele kwiplanga uze usithobe isifuba sakho de sibethe emhlabeni. Ngaxeshanye tyhala phezulu ngeengalo zakho ukuze uphakamise isifuba sakho kwaye utsibe iinyawo zakho ubuyele phezulu phezulu ezandleni zakho ukuze ume.

B Hlala emva kwizithende zakho kwaye wehle kwikota yesikwere, emva koko uqhume ubheke phezulu kwaye utsibe uye phambili, usebenzisa iingalo zakho ngokukhawuleza, kangangoko unako. Jikela kwaye uphinde. Yenza i-10 reps.

Ukubuyela emva kwiBurpee

A Qala ukuhlala emva kwi-squat kwaye unciphise yonke indlela ezantsi kude kube yimpundu yakho ichukumise umhlaba. Qhubeka uqengqeleka umva emagxeni akho, emva koko sebenzisa umfutho ukuze uguqe ubuyele umile, ngentshukumo enye yamanzi.

B Yenza i-burpee esemgangathweni, ubeke i-ands emhlabeni, utsibe iinyawo ubuyele kwiplanki njengoko isifuba sakho sihla emhlabeni. Kwangaxeshanye tyhala phezulu ngeengalo zakho ukuphakamisa isifuba sakho kwaye uxhume iinyawo zakho ngasemva ukuya ezandleni zakho ukuze ume. Yenza i-10 reps.

I-Epic (okanye iSpider Pushup) iBurpee

A Yima iinyawo ziqelelene ngobubanzi bamagxa, emva koko tswina phantsi kwaye ubeke izandla emhlabeni njengoko utsibela iinyawo zakho ubuyela kwiplanga ephakamileyo. Phakamisa umlenze wakho wasekunene kwaye ufikelele edolweni lakho lasekunene kwi-elbow yakho yasekunene njengoko usenza i-pushup, ugcine umva we-flat, i-glutes icinezelwe, kunye ne-core ebandakanyekayo. Yandisa umlenze wasekunene ngasemva kwaye ubeke iinzwane emhlabeni.

B Phakamisa umlenze wasekhohlo kwaye ufikelele edolweni lasekhohlo ukuya engqinibeni yasekhohlo njengoko usenza i-pushup, ugcine umva we-flat, i-glutes icinezelwe, kunye ne-core edibeneyo. Yandisa umlenze wasekhohlo umva kwaye ubeke iinzwane emhlabeni.

C Tsibela iinyawo ezandleni kwaye ume. Yimpendulo enye. Yenza i-10 reps.

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