Oku kutshiswa kweBurpee Workout kungqina ukuba le ntshukumo yiKumkani yeCardio

Umxholo

• Shushubeza
• ISiseko seBurpee
• Ukuphakama kwamadolo aphezulu
• Uluhlu lweJudo ngeJump
• IPlank Fikelela
• Burpee nge Knee-tuck Jump
• I-Squat Thrust nge-Push-up
• Ukuqengqeleka kwesikwere iBurpee
• Bamba isikhephe
• Uphengululo lwe

Unokwenza i-burpees ukususela emva kwimihla yokuzivocavoca, kwaye kukho isizathu sokuba sonke sixhomekeke kubo. Ngumthambo owuthandayo ukuthiya, kodwa oku kushukuma komzimba kuyinyani epheleleyo, umxube ogqibeleleyo we-cardio ephezulu kunye ne-allover sculpting. (Kwakhona zama lo msebenzi wobunzima bomzimba kubantu abathanda ukuthiya i-burpees.)

Ngapha koko, ukubetha i-30-yesibini iiseti ze-burpees kuya kukufumana ukomelela okufanayo kwimpilo njengokwenza i-sprints: Zombini zibetha isantya sentliziyo yakho kunye ne-VO2 max (elona xabiso liphezulu leoksijini umzimba wakho onokulisebenzisa ngexesha lokuzilolonga), abaphandi beDyunivesithi. yaseGeorgia yafunyanwa. Nguwuphi umahluko omnye? Ukuzivocavoca umzimba kolu phando olwenze ii-burpees zafumana amandla omzimba opheleleyo. Ayisiyiyo loo nto kuphela, kodwa xa kuthelekiswa neminye imithambo yokuxhathisa, efana ne-squats, imiphunga, namaplanga, ii<em>burpees zitshisa ngokuphindwe kathathu inani lee<em>calories, i-fat-melting 9.6 ngomzuzu, ngokutsho kwengxelo yakutshanje Ijenali yaMandla kunye noPhando lokuBambisa.

"I-Burpees yenye yezona zixhobo zisebenzayo zokutshisa iikhalori, kwaye ngenxa yokuba zihamba zihamba, awuzange usebenze nje ngeqela elilodwa le-muscle," kusho uShaun Jenkins, umqeqeshi kwiSixeko saseNew York, kunye ne-YG Studios, Yenza iklasi entsha ejikeleze le nto yokutya kwenkampu. "Zininzi iindlela ezahlukeneyo zokwahlula i-burpee kumandla ahlukeneyo ashukumayo kwaye andise kwaye anciphise ubunzima, kangangokuba xa ubeka yonke inkqubela phambili, isiphumo sokwenza umsebenzi wokubulala omnye," utshilo. "Ndiyathanda ukuyibiza ukufa nge-burpee." (Ngaba ufuna i-burpees yenyanga? Zama uMceli mngeni we-30-DayBurpee Challenge.)

Ulungele ukuthatha inyathelo? Zama iJenkins's burpee circuit, etshintshatshintsha umgangatho ohambayo kunye notshintsho olutsha oluya kuthi luqinise yonke imisipha yemisipha onayo.

Ukwandisa ikhalori yakho yokutshisa, hamba ngokukhawuleza njengoko unako ngelixa ugcina ifom efanelekileyo, uJenkins uthi. Kwimizuzu engama-26, uyakuvuza ukubila kwaye ugqibezele ngamandla akho kunye ne-cardio. Ukuphumelela.

Ubunzulu: Kunzima (i-RPE: * i-8 okanye i-9out ye-10)

Ixesha lilonke: Imizuzu engama-26

Uya kudinga: Ubunzima bomzimba wakho nje

Ingaba isebenza kanjani: Ukuzifudumeza, emva koko ugqibezele imithambo ngokulandelelana, ukuphumla xa uyalelwa. Phinda isekethe kube kanye.

IiCalories ezitshisiweyo: 220

Shushubeza

Yenza umzuzu omnye wamadolo aphakamileyo. Emva koko yima iinyawo ezinqamleza ububanzi, kunye ne squat. Yima, uze phezu kweebhola

yeenyawo kunye nokufikelela ngaphezulu. Qhubeka ngomzuzu omnye. Emva koko, songa phambili, hamba izandla uye kwiplanki, emva koko wenze i-push-up enye. Hamba ubuyele ekumeni. Qhubeka umzuzu omnye, emva koko uphinda lonke uthotho kwakhona.

ISiseko seBurpee

A. Yima ngeenyawo kunye. Crouch, kwaye tyala iintende emgangathweni phambi kwakho.

B. Xa u-abs uqinile, xhuma iinyawo ubuyele kwiplanki.

C. Bend iingqiniba ezantsi esifubeni kunye namathanga phantsi.

D epheleleyo. Cinezela phezulu kwiplanga kwaye utsibe iinyawo ngasezandleni.

E. Gxuma phezulu kangangoko unako, uqinisekise ukuba iikeet ziphantsi kwamagxa phambi kokuqalisa. Qhwaba izandla ngaphezulu.

Phinda umzuzu omnye.

Ukuphakama kwamadolo aphezulu

A. Yima ngenyawo ububanzi benyonga, iingalo zigotyiwe ngamacala. Khawuleza phakamisa idolo lasekunene eligobileyo ukuphakama, ubuyele ekumeni, emva koko uze nedolo lasekhohlo phezulu.

B. Ukusuka ukuma, ukugoba, ukubeka iintende phantsi, kwaye uxhume iinyawo ubuyele kwiplanga, ukwehlisa umzimba ukuya emgangathweni.

C. Tyhila phezulu kwaye utsibe iinyawo uye ezandleni ukuya kumhlaba kwindawo egxadazelayo, amadolo agobe ngonyawo lwasekhohlo phambili.

D epheleleyo. Emva koko tsiba phezulu kangangoko unako, uhlale ngokuthambileyo ngeenyawo ziqelelene ngobubanzi besinqe. Phinda ufike ngeli xesha ngenyawo lasekunene phambili.

Qhubeka ngomzuzu we-1, utshintshana amacala.

Uluhlu lweJudo ngeJump

A. Ukulala ngobuso phantsi ngamadolo kufakwe esifubeni nakwiingalo ngamacala.

B. Ukusebenzisa i-abs yakho, qengqeleka kwindawo ehleliyo kwaye ubeke iinyawo emgangathweni.

C. Ukucinezela iinyawo ngokuqinileyo emgangathweni, ukuphakama uye kuma ngaphandle kokusebenzisa izandla ukutyhala; tsiba phezulu.

Phinda umzuzu omnye.

IPlank Fikelela

A. Qala kumgangatho kwiplanga kwiingalo zangaphambili, iingqiniba ngokuthe ngqo phantsi kwamagxa kunye neminwe isasazeke ngokubanzi.

B. Fikelela phambili ngengalo eyoluliweyo kunye nomgangatho wokuchukumisa phambi kwakho. Buyela ekuqaleni, tshintsha amacala, kwaye uphinde.

Qhubeka utshintshana ngomzuzu omnye.Emva koko phumla umzuzu omnye.

Burpee nge Knee-tuck Jump

A. Yima ngeenyawo ububanzi benyama phakathi, emva koko ugobe uze utyale iintende phantsi.

B. Tsibela iinyawo ubuyele kwiplanga, uze wehlise umzimba ukuya emgangathweni.

C. Cinezela phezulu kwiplanga, emva koko utsibe iinyawo uye ngasezandleni ukuze ume.

D epheleleyo. Ukusuka ekumeni, squat, emva koko utsibe, ugobe amadolo ngasesifubeni kwaye uzise iintende zokubamba amadolo. Umhlaba onamadolo athambileyo.

Phinda umzuzu omnye.

I-Squat Thrust nge-Push-up

A. Qala kumgangatho kwiplanga ezintendeni.

B. Tsiba iinyawo uye ngaphandle kweentende kwaye unyukele kwindawo ebanzi, uzisa iintende phambi kwesifuba (njengakwindawo yokuthandaza), iingqiniba zigobe ngamacala.

C. Emva koko beka iintende phantsi kwaye utsibe iinyawo ubuyele kwiplanga; yenza i-1 push- up.

Phinda umzuzu omnye.

Ukuqengqeleka kwesikwere iBurpee

A. Yima ngenyawo ububanzi-bubanzi bodwa, emva koko uye ezantsi kwisikwere esinzulu, iingqiniba zigobe ngamacala.

B. Ukugcina isikhundla, sebenzisa amandla okubuyela kumgangatho (yeka xa midback ichukumisa umgangatho), emva koko ubandakanye i-abs ukukhawulezisa uye phambili kwaye ubuye umile.

C. Ukusuka ukuma, ukugoba, iintendelezo phantsi, kunye nokutsiba iinyawo zibuyele kwiplanga. Tsibela iinyawo ngasezandleni kwaye ubuyele ekumeni.

Phinda umzuzu omnye.

Bamba isikhephe

A. Qala ukulala phantsi ngeengalo ngamacala, emva koko ubandakanye i-abs yokuphakamisela kwi-V ngeengalo ngqo phambi kwakho ukuphakama kwamagxa.

Bamba umzuzu omnye.Emva koko uphumle ngomzuzu we-1.

Uphengululo lwe