Iindlela ezintathu zokunyusa iBurpees zakho

Umxholo

• Uphengululo lwe

I-Burpees, umthambo weklasikhi wonke umntu uyathanda ukuthiya, ikwabizwa ngokuba yi-squat thrust. Nokuba ungayibiza njani, oku kuhamba komzimba kuya kusebenza kuwe. Kodwa, siyazi ukuba ii-burpees zinokoyikisa, ke ngoko siqhekeze umthambo waba ziintlobo ezintathu: umntu oqalayo, ophakathi nophambili.

Umqali: Phuma

Ngaphandle kokwazisa umzimba wakho kubuchwephesha obusisiseko be-burpee, le nguqulo yenza umthambo omkhulu osebenzayo wokufudumeza. Ukuya ekumeni uye kwiplanethi kwenza ukuba intliziyo yakho impompe kwaye kuvuse eyona nto uyifunayo.

Ephakathi: Ukunyusa kunye neePlyometric

Ukongeza i-push-up ezantsi kwentshukumo kwaye utsibe phezulu kwandisa inqanaba lobunzima kwaye izinga lokubetha kwentliziyo yakho.

Phambili: Yongeza iintsimbi

Ukutshintsha i-squat yokutsiba ngomatshini osindayo ngaphezulu kwongeza umceli mngeni kwiingalo nakumbindi. Sebenzisa ubunzima beepawundi ezintlanu ukuya kwezili-10 ngokwenza umthambo.

• Beka iidumbbells ngeenyawo zakho. Isikwere phantsi uzisa izandla phambi kweenyawo zakho, tsiba imilenze yakho kwindawo yeplanga.
• Yenza i-push-up.
• Tsibela iinyawo zakho phambili kwizandla zakho ubuyela kwindawo enzulu ye squat. Bamba ubunzima bakho kwaye ume ngelixa ucofa ubunzima ngaphezulu. Yenza i-abs yakho ukugcina ukuhambelana nomzimba.
• Buyisela ubunzima phantsi kweenyawo zakho njengoko ulungiselela ukuphuma kwakhona.
• Yenza i-15 reps kwiseti.

Ukuba ukhetha ukubandezeleka ngokusebenzisa iiseti ezimbini ukuya kwezintathu ze-15 reps yazo naziphi na ezi nguqulelo zintathu, zive unelunda kwaye uyazi ukuba usebenze ngengalo, imilenze, imilenze, amagxa kunye nomongo. Yinto eninzi yebhanti yakho yomthambo.

Okungakumbi kuFitSugar:

Cwangcisa Ikhitshi lakho ukuze ube nempumelelo esempilweni

Amagama okudada Wonke umntu oQalayo kufuneka azi

Ukwaphula okubi (imikhwa): Ukulala okuncinci

Umthombo: I-Megan Wolfe iFoto kwi-J+K Fitness Studio

Uphengululo lwe