Ukuhamba ngokugqibeleleyo: Uyenza njani i-Iron Burpee ejikelezayo

Umxholo

• Uyenza njani i-Iron Burpee ejikelezayo
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UJen Widerstrom, umyili wendlela ebanzi yeStrong kunye nohlanga lokuqeqesha kunye nomlawuli wempilo yokubonisana noShape, wenze le burpee yentsimbi ejikelezayo Ubume, kwaye iyiphakheji iyonke: amandla omthambo nge-plyo yokupompa kwentliziyo kunye nokuphakamisa okunzima okwakhelwe ngaphakathi.

Uqeqesho lobuchopho nalo, kunye notshintsho kwinqanaba kunye nokulungelelaniswa kokujikeleza, utshilo. I-Widerstrom ithathe i-crouch-plank-jump ye-classic burpee kwaye yaphakamisa izibonda ngokungeza i-90-degree midair twist kunye ne-dumbbell-enzima.

"Uya kufuna ukuhamba ngeepawundi ezingama-20 okanye ubunzima kuba ukutshintsha komzimba kwenzeka kuphela ngenkuthazo eyaneleyo," utshilo. "Kodwa ungaqala nge-12-pounder ukuthoba ifomu yakho."

Ukubethelela olo hlobo, yiba nomfanekiso-ngqondweni womntu ofileyo xa ulele — isangqa esikufutshane nomlenze njengoko usenyuka — kunokuba nje utsibe. (Jonga apha kwifomu efanelekileyo ye-dumbbell deadlift.) Njengoko uqhuba imilenze yakho ukuba utsibe uphume kwi-crouch, wenza i-plyo deadlift, ngokwenene usebenza ukusuka kwi-glutes ukuya kumathole. Ngaphezu koko, ekubeni uzisa i-dumbbell kunye nokukhwela ngexesha leplanga, ufumana inzuzo ye-abs: "Ndiyathanda indlela yokuba nemiceli mngeni yeplank engalinganiyo indlela umsebenzi wakho osebenza ngayo."

Ngoku, malunga nekota jiko: "Lithuba lokusebenza isiqingatha sakho esisezantsi nge-propulsion eyahlukileyo," utshilo. Nokuba ungaya kweyesibhozo ujika uyakufika apho ndifuna ukuya khona. (Ngaba ufuna omnye umceli mngeni onzima we-burpee? Zama iSauce Burpee eshushu evela kwiNike Master Trainer Kirsty Godso)

Zama ukuhamba usebenzisa i-Widerstrom's cueing apha ngasentla kunye neengcebiso ezingezantsi (kwaye ujonge ukuyongeza kule Workout ye-dumbbell enzima ayenzileyo nayo).

Uyenza njani i-Iron Burpee ejikelezayo

A. Qala ukuma ngeenyawo ububanzi be-hip-width ngaphandle, ubambe i-dumbbell enzima kwisandla sokunene.

B. Guqa amadolo kwaye ugcine umva tyaba ukuze unciphise i-dumbbell phantsi phantsi kwi-deadlift yokubuyela umva.

C. Usabambe i-dumbbell, beka enye intende phantsi kwaye utsibe iinyawo ubuyele kwiplanga ephakamileyo eneenyawo ububanzi.

D epheleleyo. Xhumela iinyawo umva ukuze ulale. Yenza i-deadlift i-dumbell ibuyele ekumeni, ugcine umva we-flat kunye nombindi ubandakanyekile, kwaye utsibe, ujikeleze ikota jikela ekhohlo.

E. Phinda, utsiba kane ukuya ekhohlo ukugqiba ijiko elipheleleyo. Guqula i-dumbell kwelinye icala, kwaye uphinde, ujike kwelinye icala.

Imagazini yeShape, kaJulayi/Agasti 2019

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