Burpee

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Burpee

Burpee ndi masewera olimbitsa thupi athunthu omwe amapereka masewera olimbitsa thupi kwambiri amtima, kulimbikitsa mikono, chifuwa, quads, glutes, hamstrings, ndi abs. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo, kulimba mtima, komanso kupirira. Anthu atha kusankha kuphatikiza ma Burpees muzochita zawo zolimbitsa thupi chifukwa ndi othandiza kwambiri pakuwotcha zopatsa mphamvu, kulimbikitsa kuchepa thupi, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Burpee

• Ponyani mwachangu pamalo otsetsereka ndikuyika manja anu pansi patsogolo panu.
• Yendani kapena bweretsani mapazi anu pamalo a thabwa, kwinaku mukukweza manja anu.
• Nthawi yomweyo bweretsani mapazi anu kumalo otsekemera.
• Imirirani pamalo a squat ndikulumphira mumlengalenga ndikukweza manja anu kumutu.

Izinto zokwenza Burpee

• Sungani Mafomu Oyenera: Cholakwika chofala kwambiri chomwe anthu amachita akamapanga ma burpees ndikulephera kukhala ndi mawonekedwe oyenera. Mukagwera mu squat, mapazi anu ayenera kukhala motalikirana ndi mapewa, msana wanu molunjika, ndi kulemera kwanu pazidendene. Pamene mukubwerera mu thabwa, onetsetsani kuti manja anu ali pansi pa mapewa anu, thupi lanu liri molunjika kuchokera kumutu kupita ku zidendene zanu, ndipo pachimake chanu chikugwira ntchito.
• Yesetsani Kuyenda Kwanu: Pewani chiyeso chothamangira kuchita masewera olimbitsa thupi. Kuyenda kulikonse kuyenera kuyendetsedwa ndi dala. Izi sizingochepetsa chiopsezo cha kuvulala, komanso zimapangitsa kuti ntchitoyi ikhale yogwira mtima kwambiri chifukwa imatsimikizira kuti minofu yonse yomwe ikukhudzidwayo ikugwira ntchito bwino. 4

Burpee Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Burpee?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Burpee, koma ayenera kuyamba pang'onopang'ono komanso kubwerezabwereza kochepa. Ndizochita masewera olimbitsa thupi omwe amaphatikizapo mayendedwe angapo ndipo amachititsa magulu ambiri a minofu, choncho ndikofunika kuphunzira mawonekedwe oyenera kuti musavulaze. Oyamba athanso kuganizira zoyambira ndi mtundu wosinthidwa wa Burpee, monga kubwerera m'malo mwa thabwa m'malo modumphira, kapena kuthetsa kukankha mpaka atapanga mphamvu. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena dokotala musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Burpee?

• Burpee Push-Up: Mu mtundu uwu, mumawonjezera kukankha-mmwamba mukakhala pamalo a thabwa la burpee.
• Burpee Wamiyendo Imodzi: Uku ndikusintha kovutirapo komwe mumapanga burpee kuyimirira mwendo umodzi.
• Tuck-Jump Burpee: Apa, m'malo modumpha nthawi zonse, mumachita kulumpha (kubweretsa mawondo anu pachifuwa) kumapeto kwa burpee.
• Dumbbell Burpee: Kusiyanaku kumaphatikizapo kunyamula ma dumbbells pamene mukuchita burpee, kuwonjezera kulemera kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Burpee?

• Ma squats amathandizira ma Burpees pamene amayang'ana kumunsi kwa thupi, makamaka ma quadriceps, hamstrings, ndi glutes, omwe amapereka masewera olimbitsa thupi okwanira pamene akuphatikizidwa ndi thupi lapamwamba ndi ntchito yaikulu ku Burpees.
• Anthu okwera mapiri amathanso kuthandizira ma Burpees pamene akuphatikizapo mayendedwe ofanana ndikuchita minofu yapakati, yomwe ndi yofunikira kuti mukhalebe okhazikika komanso mawonekedwe panthawi ya Burpees, komanso kuwonjezera kupirira kwa mtima.