Uyenza njani iBurpee (iNdlela elungileyo)

Umxholo

• Uyenza njani iBurpee
• Uyenza njani iBurpees ibelula okanye ibe nzima
• Uyenza njani iBurpee ibelula
• Uyenza njani iBurpee ilukhuni
• Uphengululo lwe

Iiburpees zaziwa ngokuba nesizathu. Yenye yezona zinto zisebenzayo kwaye ziphambene-umceli mngeni phaya. Kwaye abantu abomelele kuyo yonke indawo bathanda ukubathiya. (Idibeneyo: Kutheni lo Mqeqeshi woSaziwayo engakholelwa ekwenzeni iiBurpees)

Yintoni iburpee, ubuza? Umthambo we-burpee ngokuyimfuneko kukudityaniswa kwe-squat thrust kunye nokutsiba kwe-squat-kwaye ngamanye amaxesha, ukutyhala phezulu. Kulungile: Kukho iindlela ezahlukeneyo zokwenza i-burpees. Olunye ulungelelwaniso lomqeqeshi olungeleleneyo ngokunyusa okanye ukujonga ukuba uwushiye umzimba wakho emhlabeni (isitayile seCrossFit burpee), ngelixa abanye abaqeqeshi bebaqhekeza ngokutsiba babuyele kwiplank. (Kodwa ngaphezulu koku, kunye nendlela yokwenza burpee efanelekileyo, umzuzwana.)

Nokuba uwenza njani na umthambo, ii-burpees ziguqula umzimba wakho ube sesona sixhobo sibalaseleyo sokuzilolonga, uqeqesha phantse zonke izihlunu emzimbeni wakho - kubandakanya amagxa akho, isifuba, i-abs, i-quads, amathanga angaphakathi, i-butt, kunye ne-triceps-kunye nokuthumela. isantya sentliziyo yakho eluphahleni ukuze ufumane i-calorie-torching, izibonelelo zokwakha izihlunu, utsho umqeqeshi wobuqu uMike Donavanik, CSCS. (Idibeneyo: Umceli mngeni weentsuku ezingama-30 zeBurpee oya kuthi uyikhabe ngokugqibeleleyo ibhokhwe yakho)

Kodwa ukufumana okuninzi kuyo yonke irep, akufuneki wazi nje ukwenza i-burpee, kodwa indlela yokwenza i-burpee efanelekileyo kunye nefomu echanekileyo. Apha, u-Donavanik wabelana ngeengcebiso zenyathelo ngenyathelo malunga nendlela yokwenza umthambo we-burpee.

Uyenza njani iBurpee

1. Yima iinyawo zakho zibanzi ububanzi begxalaba, ubunzima kwizithende zakho, neengalo zakho emacaleni akho.
2. Pushisa ihips zakho ngasemva, waguqe ngamadolo, kwaye wehlise umzimba wakho kwisikwere.
3. Beka izandla zakho emgangathweni ngqo phambi, kwaye ngaphakathi nje, iinyawo zakho. Shifta ubunzima bakho ezandleni zakho.
4. Tsibela iinyawo zakho ngasemva ukuya kwindawo ethambileyo kwiibhola zeenyawo zakho kwindawo yeplanga. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entloko ukuya kwizithende. Lumka ungavumeli i-sag yakho yangasemva okanye i-butt yakho incamathele emoyeni, njengoko zombini zinokukugcina ekusebenzeni kakuhle kwisiseko sakho.
5. Ngokuzikhethela: Ngezantsi kwi-push-up okanye umzimba ophantsi yonke indlela ukuya emgangathweni, ugcine undoqo ubandakanyeka. Ukutyhala ukuze unyuse umzimba emgangathweni uze ubuyele kwiplank position.
6. Tsibela iinyawo zakho emva ukuze zihlale emhlabeni ngaphandle kwezandla zakho.
7. Fikelela ezingalweni zakho phezu kwentloko kwaye ngokungxama utsibe uye phezulu emoyeni.
8. Umhlaba kwaye ubuyisele umva kwangoko kwiskat kwimpendulo yakho elandelayo.

Ingcebiso ngefom: Kuphephe "ukunyoka" umzimba usuka emhlabeni ngokuphakamisa isifuba kuqala kwaye ushiye isinqe phantsi xa uphakamisa umzimba umva emgangathweni.

Uyenza njani iBurpees ibelula okanye ibe nzima

Akukho kukuphepha inyani: Umthambo we-burpee ukhohlakele. Ngethamsanqa, oku kushukuma kugqwesileyo kwaye kungalungelelaniswa nakweliphi na inqanaba lokomelela komzimba, nokuba usebenza ngendlela yakho yokuya kulolonke uqeqesho lwe-burpee, okanye unyathela usana kwindlela yakho yokwenza umthambo we-burpee ngokufanelekileyo.

Uyenza njani iBurpee ibelula

• Musa ukuthoba umzimba wakho emhlabeni ngexesha leplanga.
• Shenxela kwindawo yeplanga ngokunyathela, endaweni yokutsiba, iinyawo zakho emva kwakho.
• Susa ukutsiba kwindawo yokumisa; yima nje kwaye ufikelele kwiingalo ngaphezulu, unyuka ubheke ezinzwaneni.

Uyenza njani iBurpee ilukhuni

• Yongeza i-push-up to the plank position.
• Yongeza idolo ekuxhumeni.
• Yenza i-burpee yonke ngomlenze omnye kuphela (uze utshintshe amacala kwaye wenze emlenzeni ochaseneyo).
• Yongeza ubunzima (jonga: i-burpee yentsimbi ejikelezayo).
• Yongeza ukukhaba idonki, kwi-killer hotsauce burpee.

Uphengululo lwe