Ama-Burpe
Ukufaneleka
I "umbusi»Ingabe ukuzivocavoca okulinganisa ukukhuthazela kwe-anaerobic. Yenziwa ngokunyakaza okuningana (okuzelwe inyunyana yama-push-ups, ama-squats kanye nokugxuma okuqondile) futhi kusetshenzwa ngayo isisu, iqolo, isifuba, izingalo nemilenze.
Umsuka wawo uhlehlela emuva kuma-30s lapho u-Royal H. Burpee, isazi sokusebenza komzimba esivela e-Columbia University (United States), enza umsebenzi wokuvivinya umzimba olula kodwa osebenza kahle kakhulu kuthisisi yakhe yobudokotela. umfutho, ebingadingi amathuluzi angaphandle ukukala ubugagu nokuxhumana. Kodwa-ke, lokhu kuvivinya okuphelele kwaduma ngemva kokusetshenziswa yiButho Lezempi Lase-US, ikakhulukazi i-Navy and Navy, ukuhlola isimo somzimba wezempi lapho kubhekene neMpi Yezwe II.
Yenziwa kanjani imibhida
Ukwenza umsebenzi we-"burpees", uqala ukusuka endaweni yokuqala squat (noma squats), beka izandla zakho phansi bese ugcina ikhanda lakho liqondile.
Ngemuva kwalokho imilenze ibuyiselwa emuva izinyawo zihlangene futhi a push-up (okwaziwa nangokuthi ukugoba kwendololwane). Lapha kufanele ugcine umhlane wakho uqondile futhi uthinte phansi ngesifuba sakho.
Khona-ke imilenze iqoqwa ukuze ibuyele endaweni yokuqala. Ukunyakaza kumele kube uketshezi, ngakho-ke kubalulekile ukusebenza phezu ukuxhumana.
Ekugcineni, kusukela endaweni yokuqala, wonke umzimba uphakanyiswa ngokugxuma okuqondile, ukuphakamisa izandla. Ingambambathwa ngaphezu kwekhanda. Khumbula ukuthi kubalulekile ukuvikela ukuwa nomhlaba ngokushelela ngangokunokwenzeka. Bese ubuyela endaweni ye-squat ukuze uphinde umsebenzi.
El inombolo yochungechunge futhi isikhathi sekhefu Phakathi kwamaqoqo ama-burpees kuzoncika ezingeni lakho: oqalayo, ophakathi nendawo, othuthukile.
Izinzuzo
- Ngalokhu kuzivocavoca, izingalo, isifuba, amahlombe, i-abs, imilenze nezinqe kuyasebenza.
- Akudingi ukuwenza endaweni ethile noma izakhi zangaphandle
- Isiza ukuthuthukisa ukumelana namaphaphu nenhliziyo
- Ikuvumela ukuba uthoni futhi wandise isisindo semisipha ngesikhathi esincane, esingasiza ukusheshisa imetabolism
- Ngokuphindaphinda ngakunye kwama-burpees ungashisa cishe i-10 kcal
Kufanele wazi ukuthi…
- Kuvamile ngabaqalayo ukuthi babheke lo msebenzi njengoyinkimbinkimbi noma okunzima ukuwenza. Iseluleko sikachwepheshe ukuthi lowo muntu azenze ngejubane lakhe futhi avumelanise ukuqina nokuphindaphinda kumakhono abo.
- Akusikho ukuzivocavoca okukhonjiswe ikakhulukazi ukuthuthukisa amandla, ngakho-ke kufanele ukuhlanganise nokunye ukuvivinya umzimba
- Ngayo imisipha yokuphusha nokungadonsi iyasebenza, ngakho-ke ngeke ithuthukise ama-biceps noma ama-lats.