amanye ama-burpees

Amanye ama-burpees - amasu wokuzivocavoca:

Ukuzivocavoca kuhlanganisa ama-squats, i-Push-UPS ezingalweni nasekugxileni okuqondile. Amanye ama-burpees ukuvivinya umzimba okusebenza kahle kakhulu, akudingi mishini futhi angenziwa cishe noma kuphi. Lapho ukuzivocavoca kuhilela amaqembu amakhulu emisipha yomzimba wonke.

Uhlobo oluyisisekelo amanye ama-burpees aqukethe ukunyakaza okuyisithupha. Qala endaweni yokuma, bese:

1. Hlala ngezinqe zakhe.
   
2. Ngokunyakaza okusheshayo phonsa imilenze emuva bese uthatha isikhundla se-pushups. Izandla kufanele zibekwe zibanzi kancanyana kunobubanzi behlombe.
   
3. Yehla uye endaweni ephansi phansi
   
4. Bese uphoqa isifuba ukukhama umzimba ngezingalo eziqonde endaweni yokuqala.
   
5. Ukunyakaza okucijile kudonsela emuva imilenze yakho futhi kubambe ukuma ezinqeni zakhe.
   
6. Gxuma uqonde phezulu.