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, kuphatikiza kulimbitsa thupi ndi zinthu za aerobic kuti apititse patsogolo mphamvu za minofu, kupirira, komanso thanzi lamtima. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi omwe akufuna kuwonjezera kulimbitsa thupi kwawo kapena kuchepetsa thupi. Anthu angafune kuchita ma Burpees chifukwa ndi masewera olimbitsa thupi omwe amatha kuchitika kulikonse, popanda kufunikira kwa zida zilizonse, ndipo amathandizira kuwotcha ma calories mwachangu kuposa masewera olimbitsa thupi ambiri chifukwa champhamvu kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Burpee

• Tsitsani thupi lanu kukhala squat ndikuyika manja anu pansi patsogolo panu.
• Tsegulani mapazi anu kuti mukankhire mmwamba ndipo mwamsanga muchepetse chifuwa chanu pansi.
• Kanikizani pachifuwa chanu m'malo okankhira-mmwamba ndipo nthawi yomweyo bweretsani mapazi anu pansi panu.
• Imirirani pa malo a squat ndikudumphira mumlengalenga ndi manja anu pamwamba pa mutu wanu, kenaka bwererani kumalo oyambira ndikubwereza.

Izinto zokwenza Burpee

• **Mayendedwe Olamuliridwa**: Ma Burpe ndi masewera olimbitsa thupi kwambiri ndipo ndikosavuta kutengeka ndikuthamangira nawo. Komabe, izi zingayambitse kuvulala. Onetsetsani kuti mukuchita mayendedwe aliwonse mowongolera. Mukalumphira m'malo a thabwa, ikani pansi pang'onopang'ono kuti musagwedeze mafupa anu. Mukadumphanso kuti muyime, chitani ndi mphamvu komanso kuwongolera kuti musataye.
• **Kupuma**: Ndikofunikira kupuma moyenera pamene mukuchita ma burpees. Pumani mpweya pamene mukutsitsa thupi lanu mu squat, exhale pamene mukudumpha

Burpee Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Burpee?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Burpee. Komabe, ndikofunikira kuyamba pang'onopang'ono komanso pamlingo wokhazikika kuti musavulale. Zimathandizanso kumvetsetsa mawonekedwe oyenera musanayese kuchita masewera olimbitsa thupi. Ngati Burpee yathunthu ndi yovuta kwambiri poyamba, pali zosinthidwa zomwe oyambitsa angayesere, monga kubwerera m'malo mwa thabwa m'malo modumpha, kapena kukankhira mmwamba kuchokera m'mawondo anu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Burpee?

• Burpee Push-Up ndi mtundu winanso, womwe umaphatikizapo kukankhira-mmwamba muzochita zolimbitsa thupi mukakhala pa thabwa.
• The One-Legged Burpee ndizovuta zosiyana zomwe zimaphatikizapo kuchita masewera olimbitsa thupi ndikusunga mwendo umodzi pansi.
• The Tuck Jump Burpee imawonjezera mphamvu yowonjezera ya cardio pophatikiza kudumpha kwa tuck pamene mukukwera kuchokera pamalo a squat.
• The Side Burpee ndi kusiyana komwe kumaphatikizapo kulumphira kumbali m'malo molunjika, kugwira ntchito minofu yowonjezereka kwambiri.

Izinto zokufunda ezishisa ezivumelekile Burpee?

• Ma squats, monga Burpees, ndi masewera olimbitsa thupi omwe amayang'ana kwambiri kumunsi kwa thupi, kuphatikizapo quadriceps, hamstrings, ndi glutes, zomwe zingapangitse mphamvu zonse ndi kupirira.
• Okwera mapiri amathandizanso Burpees chifukwa ndi masewera olimbitsa thupi kwambiri omwe amalimbitsa pakatikati, mofanana ndi malo a matabwa mu Burpee, komanso amapangitsa kuti agility ndi kugwirizana.