U-Alexia Clark's Workweight Workout uya kukunceda wakhe iBurpee engcono

Umxholo

• Ukunyuka kweentaba
• Ukuphushela phezulu
• Ukunyuka kwesikwere
• Umzimba weqela lomzimba
• Ukunyusa iBurpee
• Uphengululo lwe

I-Burpees izandla phantsi kokona kuzilolonga. Uninzi lwabantu luyabathanda okanye babathiye (a) ngesihlunu esivuthayo. Kwaye xa omnye umfazi waphula irekhodi lehlabathi le-burpee kulo nyaka, kwacaca ukuba nenkcazo ye "burpee" inokuba yinto ephikisanayo. Nokuba uphi na xa usendleleni, kufanelekile ukwenziwa. Ayaneli nje ukubonelela ngomzimba opheleleyo, kodwa ikwayenye yezona ndlela zisebenzayo zokutshisa iikhalori.

Nokuba uyafunxa ii-burpees okanye ufuna ukwenza kakuhle ubuchule bakho, zama le sekethe evela ku-Alexia Clark, umqeqeshi kunye nomyili wenkqubo yeFit yeSizathu. (Uyakufuna ukuyenza i-Dumbbell Workout yoQeqesho loMzimba.)

Ukuhamba ngakunye kukwahluka kwezinto ezisisiseko zeburpee: squats, planks, and push-ups. Inqaku? Ukwakha ukuya kuthi ga kwimizuzwana engama-30 yee-burpees zokutyhala. Nokuba injongo yakho kukuzama okwahlukileyo kwe-burpee enzima onokuyicinga okanye ukuyenza iklasi ngaphandle kokugxotha umhlohli wakho, oku kuyakufumana inyathelo elinye (er, burpee?) Kufutshane.

Ukunyuka kweentaba

A. Qala kwindawo ephezulu yeplanki. Zoba idolo lasekunene esifubeni.

B. Khawuleza unyathele unyawo lwasekunene uye eplankini ngelixa uzisa idolo lasekhohlo esifubeni.

C. Phinda ushukume, utshintshe iinyawo ngokukhawuleza.

Tshintsha imizuzwana engama-30.

Ukuphushela phezulu

A. Qala kwindawo ephezulu yeplanki. Bend iingqiniba umva kwii-angles ezingama-45 zeedigri ukuthoba umzimba wonke emgangathweni, unqumame xa isifuba singaphantsi nje kobude bengqiniba.

B. Pushisa ezintendeni ukulungisa iingalo kwaye ubuyele kwindawo yokuqala.

Qhubeka imizuzwana engama-30.

Ukuhla kwehla: Yenza i-push-up emadolweni akho.

Ukunyuka kwesikwere

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle. Ngaphantsi kwi-squat, amathanga ahambelana nomgangatho ngezandla eziboshwe phambi kwesifuba ukuqala.

B. Beka iintende kumgangatho ophakathi kweenyawo, malunga nobubanzi begxalaba ngaphandle.

C. Xhuma iinyawo ubuye kwindawo ephezulu yeplanga.

D epheleleyo. Ngokukhawuleza tsiba iinyawo ngaphandle kwezandla kwaye uphakamise isifuba kwindawo ehleliyo ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-30.

Umzimba weqela lomzimba

A. Yima ngeenyawo ezibanzi kancinane kunobubanzi benyonga ngaphandle, iinzwane zijike kancinane ngaphandle.

B. Hlala umva, uguqe ngamadolo ukuze uqhekeze de amathanga afane okanye aphantse afane nomhlaba.

C. Qinisa amadolo kwaye uqhube i-hip phambili ukuze ubuyele kwindawo yokuqala.

Qhubeka imizuzwana engama-30.

Ukunyusa iBurpee

A. Ukusuka ekumeni, ziwise zozibini izandla phantsi kwaye uxhume iinyawo zombini ngaxeshanye.

B. Bend iingqiniba umva kwii-angles ezingama-45 zeedigri ukuthoba umzimba wonke emgangathweni, unqumame xa isifuba singaphantsi nje kobude bengqiniba.

C. Yolula iingqiniba kwaye utsibe iinyawo ezandleni.

D epheleleyo. Khawume ngoko nangoko kwaye utsibe, izandla zifike esilingeni.

Qhubeka imizuzwana engama-30.

Yehla phantsi: Yenza i-push-up emadolweni.

Uphengululo lwe