Burpee tare da turawa

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

Sakonni ga Burpee tare da turawa

Burpee tare da Push-up wani motsa jiki ne, cikakken motsa jiki wanda ya haɗu da horo mai ƙarfi da yanayin motsa jiki. Yana da manufa ga duk wanda ke neman ƙara ƙarfin motsa jiki na zuciya da jijiyoyin jini, haɓaka ƙarfin tsoka, da haɓaka daidaitawa da daidaito. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke son motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, haɓaka ƙona kitse, da haɓaka lafiyar gabaɗaya cikin ɗan gajeren lokaci.

Yanayinta: tsammanin nuni a nuni Burpee tare da turawa

• Juya ƙafafunku baya zuwa wurin katako yayin kiyaye jikinku tsaye daga kai zuwa diddige, sannan ku runtse ƙirjin ku zuwa ƙasa don yin turawa.
• Tura sama daga ƙasa don komawa matsayin katako.
• Juya ƙafafunku baya zuwa hannunku, komawa zuwa wurin squat.
• Tashi ka yi tsalle cikin iska tare da mika hannunka sama, sannan komawa wurin farawa don kammala maimaita guda ɗaya. Maimaita jerin don adadin da ake so.

Lajin Don yi Burpee tare da turawa

• Dumi Dumi: Kafin fara motsa jiki, yana da mahimmanci don dumama yadda ya kamata. Wannan zai iya taimakawa wajen hana raunin da ya faru kuma ya ba ka damar yin aikin da kyau. Kyakkyawan ɗumi na iya haɗawa da tsere a wuri, jacks masu tsalle, ko duk wani aiki da ke ƙara bugun zuciyar ku.
• Tafiya Kanku: Kuskure ɗaya na gama gari shine ƙoƙarin yin aikin cikin sauri. Yayin da burpees babban motsa jiki ne, yana da mahimmanci a kula da tsayin daka

Burpee tare da turawa Tambayoyin Masu Nuna

Shi beginners za su iya Burpee tare da turawa?

Ee, masu farawa na iya yin Burpee tare da motsa jiki na turawa, amma yana iya zama ƙalubale yayin da ya haɗa da ƙungiyoyi masu yawa kuma yana amfani da ƙungiyoyin tsoka da yawa. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari akan saurin gudu ko adadin maimaitawa. Masu farawa kuma za su iya canza motsa jiki ta hanyar yin turawa a kan gwiwoyi ko ta komawa cikin matsayi maimakon tsalle. Koyaushe ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani ciwo.

Me ya sa ya wuce ga Burpee tare da turawa?

• Burpee tare da Spiderman Push-up: A cikin wannan sigar, yayin da kuke saukowa cikin lokacin turawa, zaku kawo gwiwa ɗaya zuwa gefe yana nufin gwiwar gwiwar hannu, maɓallai daban-daban tare da kowane maimaitawa.
• Tuck Jump Burpee tare da Push-up: Maimakon yin tsalle tsaye kamar yadda yake a cikin burpee na gargajiya, kuna kawo gwiwoyi a cikin kullun a kololuwar tsalle.
• Burpee tare da turawa na lu'u-lu'u: A cikin wannan bambancin, kuna yin tura lu'u-lu'u (hannaye kusa da juna, suna yin siffar lu'u-lu'u) maimakon turawa na yau da kullun.
• 180 Degree Burpee tare da Push-up: Wannan ya haɗa da yin tsalle-tsalle na rabi bayan kowane burpee, musanya alkiblar juyowar bayan kowane maimaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Burpee tare da turawa?

• Squat Jumps: Squat Jumps sune cikakkiyar ma'amala ga Burpee tare da Push-ups saboda suna kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da ƙafafu da ainihin, yayin da suke haɗa nau'in plyometric wanda ke ƙara yawan bugun zuciyar ku, kamar fashe motsi a cikin burpee.
• Plank Jacks: Jacks Plank, kamar Burpees tare da turawa, suna buƙatar kwanciyar hankali da ƙarfi daga ainihin jikin ku da na sama. Motsin jack ɗin tsalle kuma yana ba da ƙarin ƙalubale na zuciya da jijiyoyin jini, kama da motsin fashewar da aka samu a cikin burpee.