Zingaphi iikhalori ezenziwa ziiBurpees?

Umxholo

• Iikhalori zitshisiwe
• Ngamanani
• Ubunzima kunye neekhalori
• Zingaphi iiburpe ekufuneka uzenzile?
• Uyenza njani i-burpee
• Izibonelelo zeburpees
• Olunye uhlobo lweeburpe
• Jumping jacks
• Xhuma squats
• Ukuphusha usenyuka
• Iiplanga zeplanga
• Uhlengahlengiso lweBurpee
• Umgca wezantsi

Nokuba awuzithathi njengomntu othanda ukuzilolonga, ngokuqinisekileyo uve ngeeburpees. Iiburpe ngumthambo wecalisthenics, uhlobo lokuzilolonga olusebenzisa ubunzima bomzimba wakho.

Ngokuzivocavoca ngecalisthenics, unokuphucula kungekuphela nje amandla kunye nonyamezelo, kodwa ulungelelwaniso kunye nokuguquguquka.

Xa usebenza, unokuzibuza ukuba usebenze njani umthambo usekelwe kwiikhalori ezininzi ezitshisayo. Inani leekhalori ezitshisiweyo ngexesha lokuzilolonga ziyahluka ngokobunzima, ngamandla, nakwezinye izinto.

NgokukaBaton Rouge Jikelele, ungatshisa malunga neekhalori ezili-160 usenza imizuzu eli-17 yeeburpees.

Kule nqaku, siza kujonga ngakumbi ukuba zingaphi iikhalori ze-burpees ezivuthayo, indlela yokwenza ngayo, kunye nezinye izibonelelo zokwenza i-burpees.

Iikhalori zitshisiwe

Njengoko kukhankanyiwe apha ngasentla, utshisa ngeenxa zonke i-160 yeekhalori kwimizuzu eyi-17 oyenzayo. Masiliqhekeze eli nani liye kwinto esebenzayo ngakumbi:

Ngamanani

• Iikhalori ezingama-9.4 zitshiswa ngomzuzu ngamnye weeburpees ezenziwe.
• Kuthatha uninzi lwabantu malunga nemizuzwana emithathu ukwenza ibharpee enye.
• Imizuzwana emithathu nge-burpee ilingana ne-20 burpees ngomzuzu, kuxhomekeke kwisantya kunye nobuninzi.

Emva kokwenza izibalo ezilula, siyabona ukuba kuthatha malunga ne-20 burpees ukutshisa malunga neekhalori ezili-10. Nangona kunjalo, ubunzima bunokuchaphazela inani leekhalori ezitshisiweyo ngexesha lokuzilolonga.

Ngokuya ngeHarvard Medical School, xa usenza imizuzu engama-30 ye-calisthenics eyomeleleyo:

Ubunzima kunye neekhalori

• Umntu oneepawundi ezili-155 uya kutshisa malunga nama-1.25 amaxesha angaphezulu kweekhalori ngaphezulu komntu onepawundi ezili-125.
• Umntu onama-185 eepawundi uya kutshisa malunga nama-1.5 eekhalori ngaphezulu komntu onama-125 eepawundi.

Ukunikezelwa kolwazi, umntu oqhelekileyo unokutshisa naphi na ukusuka kwi-10 ukuya kwi-15 yeekhalori nganye kwi-burpees ezingama-20.

Apha ngezantsi kukho itshathi enokukunceda ubone ukuba zingaphi iikhalori oza kuzitshisa ngelixa usenza i-burpees, kuxhomekeke kubunzima bakho.

Zingaphi iiburpe ekufuneka uzenzile?

I-Burpees ithathwa njengenyathelo eliphambili lokuhamba, ngenxa yoko kubalulekile ukuthatha ixesha lakho kwaye ulenze ngendlela efanelekileyo ukunqanda ukwenzakala.

Ukuba wenza i-burpee enye rhoqo kwimizuzwana emithathu, unokulindela ukwenza malunga ne-20 burpees ngomzuzu. Ukuba wenza iiburpees zakho kancinci kancinci, unokwenza i-10 ukuya kwi-15 burpees ngomzuzu endaweni yoko.

Kwakhona, umahluko okhoyo weeburpees unokutshintsha ixesha elithathayo ukwenza enye i-burpee.

Uyenza njani i-burpee

Eyona ndlela ilula yokucinga nge-burpee kukuba yiplanga epheleleyo elandelwa kukutsiba kwesikwere. Nalu uqeqesho olukhulu lwendlela yokwenza i-burpee:

Nantsi eminye imiyalelo yenyathelo ngenyathelo:

1. Yima ujonge phambili. Iinyawo zakho mazibe bububanzi benyonga ngaphandle kwaye iingalo zakho mazibe semacaleni akho.
2. Zithobe uye ezantsi e-squat ngokutyhala isinqe sakho umva kwaye uguqe ngamadolo. Gxila kubunzima bakho kwizithende zakho, kunokuba ungene kwiibhola zeenyawo zakho.
3. Yama phambili kwaye ubeke iintende zakho phantsi phambi kwakho. Indawo ekubekwe kuyo iintende zakho kufuneka icuthe kuneenyawo zakho.
4. Tsibela iinyawo zakho umva, wolule imilenze yakho kwaye wehla kwiibhola zeenyawo zakho. Cinga ngolu tshintsho njengokutsiba kwiplanga epheleleyo. Ngexesha lesi sikhundla, jonga ukungabikho kwenkxaso kwaye uqiniseke ukuba awuphakamisi okanye uphehleze umqolo wakho.
5. Tsibela iinyawo zakho phambili kwakhona de zibekwe ecaleni kwezandla zakho.
6. Fikelela kwiingalo zakho phezu kwentloko yakho kwaye utsibe phezulu, emva koko uphinde ubuye umva ezantsi ukuze ujikeleze ukuhamba konke kwakhona.

Nangona ulwalathiso olungentla lolwe-burpee esemgangathweni, ezinye izinto ezithandwayo zeburpee zibandakanya:

• ukongeza i-pushup ngelixa ukwindawo yeplanki
• ukongeza iplanga xa useplankini
• ukongeza ukutsiba ngelixa ukuma endaweni

Nokuba loluphi uhlobo lokwahluka kwe-burpee okhetha ukuyenza, ukufunda ifom efanelekileyo yeyona nto ibalulekileyo.

Izibonelelo zeburpees

I-Burpees ngumzimba opheleleyo we-calisthenics Workout egxile ekwakheni amandla emisipha. Banokunceda ukuphucula amandla kunye nonyamezelo njengenxalenye yesiqhelo somsebenzi kwaye banokuba nezinye izibonelelo.

Ku, abaphandi bafumanise ukuba imithambo yomzimba, efana neeburpees, ikwazile ukunciphisa uxinzelelo lwegazi kubafazi abadala abasempilweni.

Ayisiyiyo kuphela i-burpees yokuzivocavoca ngamandla, inokwenziwa kwakhona njengenxalenye yerejimeni yoqeqesho lwexesha lokuqina (HIIT). I-HIIT igxile kuqhushumbo lomthambo onamandla otshintshisanayo namaxesha okuchacha.

Izibonelelo ze-HIIT zifundwe ngokubanzi kwiimeko ezahlukeneyo, kubandakanya uhlobo lweswekile 2, ukutyeba kakhulu, kunye nempilo yentliziyo. Kwenye, abaphandi bafumanise ukuba i-HIIT inokuba nefuthe elihle ekusebenzeni kwemitochondrial kunye nohlobo lwefayibha kwiiseli zemisipha.

Olunye uhlobo lweeburpe

Zininzi izizathu zokuba kutheni umntu enganakho ukwenza ngokukhuselekileyo okanye ngokusebenzayo ukwenza i-burpee, kodwa ungakhathazeki- zininzi iindlela zokuzilolonga ezifanayo onokuzenza endaweni yoko.

Jonga ezinye zeendlela ze burpee zokuzilolonga ngokulinganayo:

Jumping jacks

Ukutsiba iijack yenye yeempawu zomzimba ezipheleleyo ezinokuthi zenziwe njenge-HIIT Workout. Ngokungafaniyo ne-burpees, iijack zokutsiba azibeki uxinzelelo lomzimba kakhulu emagxeni.

Xhuma squats

Xhuma squats zikuvumela ukuba wenze isahlulo sokugqibela se burpee ngaphandle kokwenza iplank. Lo msebenzi uya kubeka uxinzelelo olufanayo emadolweni njengoko i-burpees isenza, kodwa kwakhona, hayi uxinzelelo oluninzi emagxeni.

Ukuphusha usenyuka

I-Pushups sisiqalo esihle somzimba opheleleyo se-calisthenics ehambisa loo ndawo inobunzima obuncinci kumalungu. Amagxa kunye ne-abs zihlala zibandakanyekile kwaye kuxhomekeke kukwahluka kwe-pushup, kunjalo ke imilenze kunye ne-glutes.

Iiplanga zeplanga

Iipakethi zeplanki lolunye uhlobo olunokubakho kuburpees xa ungakwazi ukutshintsha phakathi kweplanga nokuma. Njenge-burpees, basebenzisa indawo yeplank kodwa bangabuyeli ekumeni, oko kuthetha ubunzima obuncinci emadolweni.

Iipakethi zeeplanki zikwenza uqeqesho olukhulu lwe-HIIT, njengee-burpees.

Uhlengahlengiso lweBurpee

Ukuba usenomdla wokwenza i-burpee kodwa ungenakuyenza ngokupheleleyo, enye indlela isenokuba kukuyiguqula. Ukwenza i-burpee eguqulweyo, zama oluhlengahlengiso:

• Yenza intshukumo nganye nganye.
• Ngena ngaphakathi nangaphandle kweplanga kunokuba utsibe.
• Yima ukugqiba kunokutsiba ukugqiba.

Umgca wezantsi

I-Burpees ngumsebenzi omkhulu we-calisthenics otshisa naphi na ukusuka kwi-10 ukuya kwi-15 yeekhalori ngomzuzu. Ukuba awuzange wenze i-burpee ngaphambili, kubalulekile ukuba ufunde ifom efanelekileyo ukunqanda ukwenzakala.

Ukuba ujonge ukujikeleza inkqubo yakho yokuzivocavoca ngokuhamba ngakumbi kwe-calisthenics njenge-burpees, ingcali yokuzivocavoca inokunceda. Ndwendwela iProFinder yezeMidlalo yaseMelika yezeMidlalo ukufumana ubuchule bokuzilolonga kufutshane nawe.