Burpee

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

Sakonni ga Burpee

Burpee wani motsa jiki ne mai cikakken jiki wanda ke ba da motsa jiki mai tsanani, haɗakar ƙarfin horo da abubuwan motsa jiki don inganta ƙarfin tsoka, juriya, da lafiyar zuciya. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka lafiyar jiki ko rasa nauyi. Mutane za su so su yi Burpees kamar yadda suke motsa jiki mai mahimmanci da za a iya yi a ko'ina, ba tare da buƙatar kowane kayan aiki ba, kuma suna taimakawa wajen ƙona calories da sauri fiye da yawancin motsa jiki saboda yanayin da suke da shi.

Yanayinta: tsammanin nuni a nuni Burpee

• Rage jikin ku a cikin squat matsayi kuma sanya hannuwanku a ƙasa a gaban ku.
• Koma ƙafafunku baya cikin matsayi na turawa da sauri runtse kirjin ku zuwa ƙasa.
• Matsa ƙirjin ku baya zuwa matsayin turawa kuma nan da nan ja ƙafafunku baya ƙarƙashin ku.
• Tsaya daga wurin squat kuma tsalle sama cikin iska tare da hannayenku sama da kai, sannan ku koma wurin farawa kuma ku maimaita.

Lajin Don yi Burpee

• **Motsin da ake sarrafawa ***: Burpees motsa jiki ne mai ƙarfi kuma yana da sauƙin ɗauka da sauri ta cikin su. Duk da haka, wannan na iya haifar da rauni. Tabbatar kun yi kowane motsi tare da sarrafawa. Lokacin da kuka koma cikin matsayin katako, ƙasa a hankali don guje wa lalata haɗin gwiwar ku. Lokacin da kuka yi tsalle baya zuwa tsaye, yi haka da iko amma kuma ku sarrafa don guje wa rasa ma'aunin ku.
• ** Numfashi ***: Yana da mahimmanci a yi numfashi daidai yayin yin burpees. Shaka yayin da kuke saukar da jikin ku cikin squat, fitar da numfashi yayin da kuke tsalle

Burpee Tambayoyin Masu Nuna

Shi beginners za su iya Burpee?

Ee, tabbas masu farawa za su iya yin motsa jiki na Burpee. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a cikin taki mai sauƙi don guje wa rauni. Hakanan yana da taimako don fahimtar sigar da ta dace kafin yin ƙoƙarin motsa jiki. Idan cikakken Burpee yana da ƙalubale da farko, akwai gyare-gyaren juzu'in da masu farawa zasu iya gwadawa, kamar komawa cikin matsayi maimakon tsalle, ko yin turawa daga gwiwoyi. Kamar kowane sabon motsa jiki na yau da kullun, yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Burpee?

• Burpee Push-Up wani bambanci ne, wanda ya haɗa da turawa a cikin motsa jiki lokacin da kake cikin matsayi.
• Burpee mai Kafa ɗaya shine bambancin ƙalubale wanda ya haɗa da yin motsa jiki yayin kiyaye ƙafa ɗaya daga ƙasa.
• Tuck Jump Burpee yana ƙara ƙarin haɓakar cardio ta haɗa da tsalle tsalle yayin da kuke fitowa daga matsayi na squat.
• Side Burpee shine bambancin da ya ƙunshi tsalle zuwa gefe maimakon mikewa, yin aiki da tsokoki na gefe da karfi.

Me suna da abin da ya sanya ɗaukehawa ga Burpee?

• Squats, kamar Burpees, motsa jiki ne na jiki wanda ya fi dacewa da ƙananan jiki, ciki har da quadriceps, hamstrings, da glutes, wanda zai iya inganta ƙarfin gaba ɗaya da jimiri.
• Masu hawan dutse kuma suna cika Burpees saboda suna da ƙarfin motsa jiki na zuciya da jijiyoyin jini wanda ke ƙarfafa ainihin, kama da matsayi na plank a cikin Burpee, yayin da kuma inganta haɓaka da daidaitawa.