Burpee

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Burpee

Burpee shine cikakken motsa jiki wanda ke ba da babban motsa jiki na zuciya da jijiyoyin jini, ƙarfafa makamai, ƙirji, quads, glutes, hamstrings, da abs. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfinsu, ƙarfin hali, da juriya. Mutane na iya zaɓar haɗa Burpees a cikin aikin motsa jiki na yau da kullun saboda suna da tasiri sosai don ƙona adadin kuzari, haɓaka asarar nauyi, da haɓaka lafiyar jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Burpee

• Da sauri sauke a cikin squat matsayi kuma sanya hannuwanku a ƙasa a gaban ku.
• Shura ko taka ƙafafunku baya zuwa wani wuri na katako, yayin da kuke ci gaba da mika hannuwanku.
• Nan da nan mayar da ƙafafunku zuwa wurin squat.
• Tsaya daga wurin squat kuma tsalle cikin iska yayin da kuke mika hannuwanku sama.

Lajin Don yi Burpee

• Kiyaye Form Da Ya Kamata: Kuskuren da mutane suka fi yi yayin yin burpees shine rashin kula da tsari mai kyau. Lokacin da kuka faɗo cikin squat, ƙafafunku yakamata su kasance da faɗin kafaɗa, baya madaidaiciya, da nauyi a cikin diddige ku. Yayin da kuke komawa cikin katako, tabbatar da cewa hannayenku suna ƙarƙashin kafadu, jikinku yana cikin layi madaidaiciya daga kan ku zuwa dugadugan ku, kuma ainihin ku yana aiki.
• Sarrafa motsin ku: Ka guji jaraba don yin gaggawar motsa jiki. Kowane motsi yakamata a sarrafa shi kuma da gangan. Wannan ba kawai yana rage haɗarin rauni ba, amma kuma yana sa aikin ya fi tasiri yayin da yake tabbatar da cewa duk tsokoki da aka yi niyya suna aiki yadda ya kamata. 4

Burpee Tambayoyin Masu Nuna

Shi beginners za su iya Burpee?

Ee, masu farawa za su iya yin motsa jiki na Burpee, amma yakamata su fara a hankali kuma tare da ƙarancin maimaitawa. Motsa jiki mai ƙarfi ne wanda ya ƙunshi motsi da yawa kuma yana haɗa ƙungiyoyin tsoka da yawa, don haka yana da mahimmanci a koyi sigar da ta dace don guje wa rauni. Masu farawa za su iya yin la'akari da farawa tare da gyare-gyare na Burpee, kamar komawa cikin matsayi maimakon tsalle, ko kawar da turawa har sai sun sami ƙarfi. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likita kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Burpee?

• Burpee Push-Up: A cikin wannan sigar, kuna ƙara turawa lokacin da kuke cikin matsayin katako na burpee.
• Burpee mai Kafa ɗaya: Wannan bambancin ƙalubale ne inda kuke yin burpee tsaye akan ƙafa ɗaya.
• Tuck-Jump Burpee: A nan, maimakon tsalle-tsalle na yau da kullum, kuna yin tsalle-tsalle (kawo gwiwoyinku zuwa kirjin ku) a ƙarshen burpee.
• Dumbbell Burpee: Wannan bambancin ya haɗa da riƙe nau'i biyu na dumbbells yayin yin burpee, ƙara ƙarfin juriya ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Burpee?

• Squats sun dace da Burpees yayin da suke mayar da hankali ga ƙananan jiki, musamman quadriceps, hamstrings, da glutes, suna samar da daidaitaccen motsa jiki na jiki lokacin da aka hade tare da jiki na sama da aikin aiki a Burpees.
• Masu hawan tsaunuka kuma za su iya haɗawa da Burpees yayin da suke haɗa nau'ikan motsi iri ɗaya kuma suna shiga manyan tsokoki, waɗanda ke da mahimmanci don tabbatar da kwanciyar hankali da tsari yayin Burpees, yayin da suke haɓaka juriyar zuciya.