IBurpees: izinzuzo, izici, amasu + ama-burpee angama-20 nohlelo olulungele

I-Burpee (amanye ama-burpees) - lokhu kungukuzivocavoca kwe-plyometric, okuyinhlanganisela yokugxuma, amapulangwe ne-push-UPS. Lokhu kuvivinya umzimba okusebenza kahle kakhulu kuhlanganisa yonke imisipha emzimbeni wakho ngokushesha icosha izindawo zokushaya kwenhliziyo ukushisa kwamafutha futhi ikuvumela ukuthi ushise amakhalori amaningi ngesikhathi esifushane.

Ukuzivocavoca i-burpee (noma njengoba kubizwa ngokuthi amanye ama-burpees) kwasungulwa ngo-1939 ngudokotela waseMelika weSayensi yePhysical , IRoyal H. Burpee njengendlela esheshayo nethembekile yokwenza izivivinyo zokufaneleka. Kepha ukuthandwa okukhethekile lo msebenzi okutholile ngemuva kwe-surge crossfit workout burpee kuyinto esemqoka esifundweni. Manje i-burpee isetshenziswa kabanzi hhayi kuphela ku-crossfit, kepha esikhaleni, ekusebenzeni nasekuqeqeshweni kwenhliziyo.

Funda futhi ngezinye izivivinyo:

  • Iqaqa ukuzalanisa izingalo nemilenze (Jumping Jack)
  • Isikwele esine-vprygivanie (i-Squat Jump)
  • Ukukhuphuka (Abagibeli Bezintaba)

Imininingwane ejwayelekile mayelana ne-burpee

Uma ungajwayele ukuzivocavoca nge-burpee, ake sikhumbule ukuthi kunjalo. Eqinisweni, lo msebenzi uhlanganisa izinto ezi-3: iplank, pushup, kanye nokugxuma. Uqala ngesikhundla se-squat ejulile, ungene eplankini, wenze i-push-up, ubuyele esikhungweni esijulile bese wenza ukweqa phezulu. Ukuzivocavoca kwenziwa ngokuphindaphinda okumbalwa ngaphandle kokuma. Ukucacelwa sikulethela i-burpee kunguqulo egqwayiziwe:

IBurpee uhlobo lomsebenzi oyingqayizivele - ikuvumela ukuthi usebenzise wonke amaqembu amakhulu emisipha ngokulinganayo ngempumelelo. Ezigabeni ezahlukene zokwenza umsebenzi zifakiwe imisipha yamahlombe, i-triceps, isifuba, i-AB, emuva, izinqa, imisipha, i-quadriceps. Ngaphezu kwalokho, ngenxa yokweqa komthwalo nokunyakaza komzimba kusuka endizeni enezingqimba mpo uzoshesha ukukhuphula izinga lokushaya kwenhliziyo ngakho-ke ushise ama-calories amaningi.

Ukuzivocavoca nge-burpee kudinga izinga elibalulekile lokukhuthazela namandla, ngakho-ke kuyinkomba yokuqina komzimba okuhilelekile. Kwabaningi i-burpee ukuvivinya umzimba okungathandwa kakhulu futhi okunzima kakhulu Kodwa-ke, ungahlala wenza kube lula ukuqedela i-burpee, ngaphandle kwe-Push-UPS noma ukweqa ngokulandelana.

Ungayenza kanjani i-burpee?

1. Yima uqonde ngezinyawo ububanzi behlombe. Gobisa amadolo akho uthathe i-squat ejulile, uncike izingalo zakhe phansi.

Umthombo: greatist.com

2. Ugxumela emuva uthathe isikhundla sepulangwe. Umzimba kufanele ulondoloze umugqa oqondile, izinkalo nomhlane ongezansi akufanele kugobe phansi. Izintende zingaphansi kwamalunga ehlombe ngqo

3. Goba izindololwane zakho emuva bese uthinta isifuba phansi ngenkathi umzimba wakho uhlala ulayini oqondile. Ungenza futhi okuhlukile kwe-burpee nge-push-UPS ejwayelekile kufana phansi ngaphandle kokuthinta iziqu.

4. Buyela esimeni sepulangwe, ugcine ulayini womzimba oqondile.

5. Yeqa uye phambili, udonse idolo ezinyaweni. Amathanga ahambisana phansi, ungaphakamisi izinqa phezulu.

6. Jikela ngaphandle uphume ngci, uphakamise izandla nomzimba phezulu. Uyacelwa uqaphele, ubuyele emuva uqonde, ukubuka kubhekiswe phambili, umzimba nemilenze kwakha umugqa oqondile. Isisindo somzimba asibuyiselwa emuva, ukunyakaza kwenziwa kalula futhi ngokushesha.

7. Ngemuva kwalokho hlala phansi ubuyele esikhungweni esijulile, bese kuba ibha, ne-Push-UPS, uzama ukwenza i-burpee ngokuhamba okuqhubekayo

Qaphela! Akuvinjelwe emuva hhayi ama-horbites ngenkathi kwenziwa i-burpee. Umzimba kufanele wakhe umugqa oqondile ngaphandle kokugoba nokuphambuka. Kufanele futhi ulandele indlela efanele yokuzivocavoca umzimba, futhi ugcine isivinini esikhulu.

Izizathu eziyi-10 zokusebenzisa i-burpee (amanye ama-burpees)

  1. IBurpee ingenye yezinto ezinhle kakhulu ukuvivinya umzimba ngamandla we-cardio, okuzokusiza ukukhuphula ngokushesha i-pulse bese ushisa ama-calories. Yebo, it poistenie ukuzivocavoca okuphelele kwesisindo!
  2. Lokhu kuvivinya umzimba kuzobandakanya inqwaba yemisipha yezingxenye ezingenhla nezingezansi zomzimba. Uzosebenza imisipha ezandleni, emahlombe, esifubeni, e-AB, emuva, emilenzeni nasezinqeni - umsebenzi wawuhlanganisa umzimba wonke.
  3. I-burpee ejwayelekile iqeqesha uhlelo lwe-cardiovascular, uhlelo lokuphefumula luyakhula futhi lwenyuse amandla akho.
  4. Ukuze wenze lo msebenzi, awudingi okokusebenza okwengeziwe, wona kuphele ukulahleka kwesisindo.
  5. Ungayenza ekhaya, ejimini, emgwaqweni, enkundleni yokudlala - noma kuphi.
  6. Ukuzivocavoca kunokuguqulwa okuningi: kusuka kuzinketho ezilula zomthelela ophansi kuya kokuyinkimbinkimbi kakhulu. Ungakhetha inketho evumelana nawe.
  7. IBurpee iba namandla okuqhuma emisipha, ikusize ukuthi uthuthukise isivinini nokukhuthazela kwakho.
  8. IBurpee fit nalabo abenza ukuqeqeshwa ngamandla: lokhu kuvivinya umzimba kusiza ukugwema ukuma ekuqeqesheni amandla nokusheshisa ukukhula kwemisipha.
  9. Lokhu kungukuzivocavoca okuhle kokuthuthukisa ibhalansi nokudidiyela.
  10. Ungalungisa umthwalo ngesandla kulo msebenzi. Ufuna ukugxila emzimbeni ongezansi? Vula ukweqa okubili ku-iteration ngayinye. Unentshisekelo emzimbeni ongaphezulu? Faka ama-Push-UPS ambalwa. Sidinga ukusebenza ngabezindaba? Donsela amadolo esifubeni endaweni epulangwe. IBurpee iyi- ukuzivocavoca okuguquguqukayo okungalungiswa kalula ngenhloso ethile.

Ukungahambisani nokwenza i-burpee:

  • Izinkinga ngamajoyinti
  • Isifo senhliziyo esingapheli
  • Isisindo esikhulu (> 30% ngaphezulu kokujwayelekile)
  • I-Varicose veins
  • Ukukhulelwa nesikhathi sokubeletha (izinyanga ezingu-2-3)

Uma unokuphikisana nokuzivocavoca okunamandla, ungakhetha umthelela ophansi wokwahluka okwenza i-burpee, okuzoxoxwa ngayo ngezansi. Khumbula ukuthi ukunciphisa isisindo nokuthola ukwakheka kungenzeka ngaphandle kokuzivocavoca okukhulu. Yebo, ngokuzivocavoca ngomthelela ophansi ukufeza imiphumela cishe kuzothatha isikhathi esithe xaxa, kepha ubungozi abukufanele.

AmaBurpees wabaqalayo

Ukufunda ukuthi ungakwenza kanjani ukuzivocavoca nge-burpee kungaba nawo wonke umuntu! Sikunikeza isinyathelo ngesinyathelo, uzokwazi i-burpee ngisho nesiqalo ngokuphelele. Siphinda futhi sigcizelela, hhayi ukuthi sifinyelele kwinguqulo esezingeni eliphezulu kakhulu yokuzivocavoca. Ungahlala kunketho ekulungele kakhulu, ukwengeza nje inani lokuphindaphinda.

Ileveli 1: umthelela ophansi we-burpee ngesihlalo

Uncike izingalo zakhe esihlalweni, isinyathelo esisheshayo ngaphandle kokugxuma, thatha isikhundla sepulangwe. Ngemuva kwalokho hamba uye phambili ume mpo. Dlulela ezingeni elilandelayo lobunzima lapho ungenza khona i-13-15 reps le burpee yokukhetha ilandelana. Uyacelwa ukuthi uqaphele, ukuphakama kwesihlalo, kuba lula ukwenza izivivinyo. Esikhundleni sesihlalo ungasebenzisa ipulatifomu yesinyathelo, usofa, itafula eliseceleni kombhede.

Ileveli 2: umthelela ophansi we-burpee phansi

Umgomo ofanayo wokubulawa njengezinga lokuqala, kepha usevele uphansi. Lapho usungakwenza lokhu kusetjenziswa amasethi ama-2 we-15 reps, iya ezingeni elilandelayo lobunzima. Uma unenkinga ngamadolo, hlala kule burpee yokuguqulwa.

Izinga 3: IBurpee ngaphandle kwe-Push-UPS bese igxuma iphume

I-burpee yakudala, kepha ngaphandle kwama-pushups futhi yeqa iphume. Imvamisa isetshenziselwa ukuqeqeshwa kwenhliziyo njengenguqulo engasindi yokuzivocavoca. Ilungele labo abanolwazi oluncane lwamakilasi futhi kuze kube manje bazi kahle i-burpee. Uma uzokwazi ukwenza ngokuzethemba amasethi ama-2 wokuphindaphinda okungu-15 kwalolu hlelo lokuzivocavoca, qhubekela phambili ukuze weqe.

Izinga 4: IBurpee ngaphandle kwe-Push-UPS

Uma ungakafundi ukuphuma phansi, ungeqa isigaba se-Push-UPS kulokhu kuvivinya. Ungase futhi wenze ama-pushups kusuka emadolweni, kepha lokhu kuzophula amandla okuzivocavoca, ngakho-ke kungcono ukufunda ukwenza i-Push-UPS phansi. Funda kabanzi ngalokhu ku-athikili: Konke mayelana ne-Push-UPS: inzuzo, ukulimala, izici, ukwenziwa kwezithombe.

Ileveli 5: Uhlobo lwakudala lwe-burpee nge-push-up

Futhi ekugcineni inguqulo yesi-5 ye-burpee yakudala ene-push-up.

Kubandakanya okunye ukuguqulwa kwe-run-burpee - ngokuthinta isifuba nemilenze yaphansi. Le nketho isetshenziswa kakhulu ku-crossfit. Emakilasini eqembu lokuqeqeshwa kwe-HIIT nasenkethweni yasekhaya isetshenziswa kakhulu ngokunyusa.

Uhlelo luqhutshwa yi-burpee

Ukwahluka okuthandwa kakhulu kwesikimu sokuthuthukiswa kokukhuthazela namakhono okwenza i-burpee kukhulisa inani lokuphindaphinda. Qala ngama-burpees ayi-10 nsuku zonke futhi ukhuphule inani labo kancane kancane. Zibekele umgomo oyinhloko (ngokwesibonelo, ukuphindaphinda okungu-50 kulandelana) bese uya kulesi sibalo. Sikunikeza le burpee yesikimu esenziwe ngomumo ngosuku lama-31 ngokukhuphuka kancane kwenani lokuphindaphindwa:

Uma uzibheka uthuthuke kakhulu, futhi ukulungele ukufinyelela kuma-reps ayi-100 ngenyanga, kukhona le nketho:

Isibonelo se-burpee sikhetha ngokuya ngezinga labo lokulungela. Ngaphezu kokukhulisa inani lokuphindaphinda ukwandisa izinga lobunzima. Isibonelo, isonto lokuqala wenza i-burpee ngaphandle kokuphuma; isonto lesibili - ngokugxuma kuphume, kepha ngaphandle kwe-Push-UPS; isonto lesithathu - selivele line-Push-UPS, njll.

Ungalinyusa kanjani inani lokuphindaphindwa kwe-burpee? Ukuze ukwazi ukubona inqubekelaphambili ekusetshenzisweni kokuvivinya umzimba kwe-burpee, qiniseka ukuthi wenza izivivinyo ezilandelayo: ipulangwe ezandleni nangaphambili, i-Push-UPS, i-sit-UPS yeqa ngedolo eligxumayo esifubeni sebha. Futhi ncoma ukwenza izivivinyo ze-plyometric zokuthuthukisa amandla emisipha eqhumayo.

Ibhande: ungakwenza kanjani + ukwahluka okungama-45

Ama-burpee angama-20 ezithombeni

Sikunikeza ukukhetha okuyingqayizivele kwe: Ama-burpee embodiments ayi-20 ezithombeni ezibonisayo. Ukwehluka okungeziwe kwe-burpee kuzokusiza ukuthi uhlukanise ukusebenzisa kwakho.

IBurpee yezinga eliphakathi lokulungiselela

1. IBurpee ethintwa ehlombe

2. IBurpee ngesandla ethinta amadolo akhe

3. I-yoga yesitayela seBurpee

4. Umqali-ntaba waseBurpee

5. Amanye ama-burpees angu-180 degrees

6. IBurpe isusa imilenze emuva

7. IBurpa ngokukhahlela eceleni

8. IBurpee-Spiderman

9. IBurpee ene-dumbbells yokudonsa

10. IBurpee ene-dumbbells yokudonsa kubha

IBurpee yezinga eliphakeme

1. Ukuqhuma kweBurpee

2. IBurpee ene-star jump

3. IBurpee ngokugxuma

4. IBurpee ngokugxumela eceleni

5. IBurpa ngokuzalanisa izinyawo ku-strap

6. IBurpee ngomlenze owodwa

7. IBurpa ngokugxuma okuqondile ku-strap

8. IBurpee ngokugxuma endaweni yesikhulumi

9. IBurpe ngokukhulisa imilenze ngesinyathelo

10. Ama-Burpe anama-lunges

Siyabonga ngeziteshi ze-gifs ze-youtube: uKevin Saum, ukuqina kwe-andreanne, i-FXBWhiteBearMN, uJacquelyn Son, ama-shortcircuits ane-Marsha, ukuguqulwa kwe-burpee, i-Coretraining CZ, i-Hotel Workout.

Ukuqeqeshwa kwesekethe ngezinhlobo ezihlukile ze-burpee

Kwabaqalayo siphakamisa ukuthi bazame lolu hlelo ngokwanda okuthe xaxa kokuxaka kanye nenombolo yokuphindaphinda ngosuku njengoba kusikiselwe ngenhla. Kepha ngokuqondene nokukhathazeka okuthuthukile, sinikeza izinketho eziningana zokuqeqeshwa ngama-burpees. Ungaphinda amathanga amaningi ngangokunokwenzeka.

Ezingeni eliphakathi

Yenza umsebenzi ngamunye izikhathi eziyi-8-10 bese kuphuka imizuzwana engama-30. Phinda ukuvivinya umzimba ngangokunokwenzeka. Phakathi kwemijikelezo phumula imizuzu emi-2.

Inketho ye-1

  • IBurpee-Spiderman
  • Inja yeBurpee + ibheke phezulu
  • I-burpee yakudala ngaphandle kokugxuma
  • IBurpee ngesandla ithinta amadolo akhe
  • I-Burpee enezinsimbi zokudonsa

Inketho ye-2

  • Umqali wezintaba waseBurpee
  • IBurpee ethintwa ehlombe
  • IBurpa ngokukhahlela eceleni
  • I-Burpee enezinsimbi zokudonsa kubha
  • IBurpa iphambukisela imilenze emuva

Izinga eliphakeme

Yenza umsebenzi ngamunye izikhathi eziyi-10-12, bese kuphuka imizuzwana engu-30. Phinda ukuvivinya umzimba ngangokunokwenzeka. Phakathi kwemijikelezo phumula imizuzu emi-2.

Inketho ye-1

  • IBurpee ngomlenze owodwa
  • I-Burpee enezinsimbi zokudonsa kubha
  • I-burpee yakudala ngaphandle kwe-pushup
  • IBurpee ngokuzalanisa izinyawo ku-strap
  • IBurpee enezinkanyezi

Inketho ye-2

  • Ama-burpees anezinsipho
  • Ukuqhuma kweBurpee
  • IBurpee ethintwa ehlombe
  • IBurpee enezinkanyezi
  • IBurpee ngokugxumela eceleni

Ukubuyekezwa kokuzivocavoca nge-burpee kusuka kubabhalisile bethu

  1. U-Alina: “Ngokokuqala ngqa ukubhekana ne-burpee group cardio exercise. Bengisanda kuqala ukwenza imfanelo, futhi okokuqala ngqa, ngiphindaphinde ama-3 noma ama-4 kuphela. Futhi intombazane elandelayo yenziwa buthule ye-10-15 ngisho ne-Push-UPS! Ukuzivocavoca njengokuhlolwa kwe-litmus eqenjini - bheka ngokushesha ukuthi ngubani ohlanganyele isikhathi eside ngubani osanda kudlula :) Ngemuva kwezinyanga ezintathu zokungiqeqesha i-burpee akesabi ukwenza ama-reps we-15 weqiniso we-push UPS kuningi okufanele akuthuthukise (kusho umqeqeshi, babe nokujula okwanele) ”.
  2. UMaria: “Amanye ama-burpees - ukuzivocavoca engikuthanda kakhulu. Angazi ukuthi konke kuyesaba. Kimi kunokuzivocavoca okunzima kakhulu. Isibonelo, ama-lunges aneziqa - okungukuthi, Yebo, kunzima (futhi ngendlela ehlukumezayo kubi kakhulu kunamanye ama-burpees). Kodwa-ke, amanye ama-burpees, ngihlala ngenza okwehlukile nge-Push-UPS ejwayelekile, bengingakhululekile ukushaya phansi. Yize abanye abaqeqeshi bekwenza ngokuthinta ucansi. Angazi noma kungcono.
  3. U-Alexander: “Ngiya kohlelo lokunqamula indlela, abaqeqeshi bavame ukufaka umgqomo wokuzivocavoca umzimba. Ekuqaleni kubonakala kuwumsebenzi onzima, kepha kancane kancane ukujwayele. Ngokuvamile emisebenzini efana ne-crossfit noma i-HIIT imele ukunqoba, kepha uma ubona intuthuko - kuyinjabulo nje engachazeki ”.
  4. U-Olga: Okokuqala ngibona amanye ama-burpee kokunye kokuzivocavoca ekhaya. O, manje sengiyaqonda ukuthi bekunohlobo olukhanyayo (ngaphandle kokuphuma), futhi okokuqala kwesonto ukwenza ngisho leso bekuyisikhala. Manje, kunjalo, amanye ama-burpee akuyo yonke indawo, ajwayelekile futhi akunzima ukukwenza. Kepha angibathandi, futhi lapho abaqeqeshi bethi “manje sebephindile”, angikwazi ukucindezela “mina” wangaphakathi.
  5. UJulia: “Imvamisa kwenziwa i-burpee ku-crossfit. Angazi nokuthi lo msebenzi ubizwa kanjani ngendlela efanele nokuthi uthathwa njengolwesabekayo. Ukuzivocavoca okuhle, kusebenza umzimba wonke futhi nezinga lokujuluka landa kakhulu. Ngiqale ngalimaza isihlakala, kubonakala ukuthi angisasetshenziswanga, kodwa ngadlula ”.

Ready video Amazing nge burpee

Uma ungathandi ukuzibandakanya, sikunikeza ukusebenzisa ama-video okwenziwe ngomumo okuningana, okususelwa ku-burpee. Le yividiyo enhle yokuthuthukisa ukukhuthazela namandla akho, ukwehlisa isisindo somzimba nokwakha umzimba omncane onethoni.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

1. Imizuzu eyi-10 yokuzivocavoca ngesiRashiya

АДСКАЯ тренировка БЕРПИ | IBPee INSELELE

2.I-Fitness Blender: Imizuzu eyi-10. Inselelo eyi-100 yeBurpees

3.Christine Salus: 20 Min. I-HIIT Burpee Madness

4. Umqeqeshi Womzimba: 20 Min. Inselelo yeBurpee (Ama-Burpees ahlukile angama-20)

IBurpee (amanye ama-burpees) wumsebenzi omuhle wokunciphisa isisindo nethoni yomzimba. Uma wenza ukuqeqeshwa kwe-cardio, qiniseka ukuthi ufaka ku-burpees yakho yohlelo lwesifundo. Ekuqaleni, ungahle ungakwazi ukwenza ama-reps amaningi, kepha ngokwanda kokubekezela namandla uzokwenza ngcono ukusebenza kwakho usuku nosuku.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

shiya impendulo