Nhọrọ 4 Burpee maka mgbatị ụlọ dị ịtụnanya

Ndinaya

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Hụrụ em n'anya (nke anyị nwere ike iche n'echiche naanị ndị nzuzu na-eme) ma ọ bụ kpọọ 'em asị, burpees bụ otu mgbatị ahụ dị ebe a ịnọ. Ejiri ya na ndị agha n'oge ogige buut na ọzụzụ bụ isi iji kụnye ịdọ aka ná ntị na ịpịa ndị agha n'ụdị, mmega ahụ zuru oke adịghị mfe. Ọ na-agụnye mmegharị dị ka squat, jump, plank, na pushup, nke, mgbe ejikọtara ya, ga-eme ka obi gị dịkwuo elu.

Alex Nicholas, NASM-CPT, onye nwe na onye nchịkwa na Epic Hybrid Training na New York City na-ekwu, "Burpees na-atụ ụtụ maka sistemụ akwara obi site na ime ka ị si na vetikal gaa na kehoraizin na-enweghị oge iji gbanwee." "Ha na-ama jijiji ma na-eteta ahụ-ọkachasị ma ọ bụrụ na ị na-eme ihe karịrị ise n'otu oge."

Kedu kalori ole ngwakọta ọkụ a na -ere ọkụ? Dị ka Spartan Race si kwuo, 283 burpees nwere ike gbazee calorie 270 riri na mkpochapu ice cream nke Ben na Jerry's Cookie Dough ị nwere ike rie n'abalị ụnyaahụ. Anyị na -achọ ịkwalite ọkụ ahụ wee kpochapụ ike ọgwụgwụ nke burpee mbụ nwere mgbanwe anọ nke Nicholas n'onwe ya mepụtara. Ndị a anaghị aga n'ogige ahụ, yabụ jiri nlezianya gaa n'ihu. Mgbe ịmechara, ị ga-agbanyela calorie karịa ụdị ọkọlọtọ nwere ike ime. 3-2-1, bido!

Burpee nwere otu ụkwụ

A Guzo n'ụkwụ n'ubu ka obosara nọ. Welie ụkwụ aka nri gị n'ala. N'otu ụkwụ, wụdata na bọọdụ nke nwere otu ụkwụ, ubu na-adị n'elu aka, na-apịpịa, na-emegharị ahụ, na ahụ n'ahịrị kwụ ọtọ site n'isi ruo n'isi.

B Mee ọpịpị, na -agbada ruo mgbe obi gị kụrụ n'ala.

C Ka na -eji naanị otu ụkwụ, wụlie ụkwụ gị elu n'ebe aka gị biliri. Mee ngụkọta 10 reps, ise na ụkwụ ọ bụla.

Mgbanwe: Mee mgbagharị na ikpere gị, mana jide n'aka na ị ga -akụda glute ma tinye isi ka mkpịsị ụkwụ gị ghara ịrapara na ikuku ka ị na -agbada.

Burpee Broad na-awụlikwa elu

A Guzo n'ụkwụ n'ubu ka obosara nọ. Bido selata aka were tinye aka na ala, wụlite ụkwụ gị azụ ọzọ n'ime osisi ma gbadata n'obi gị ruo mgbe ọ dabara n'ala. Na -eji aka gị bulie elu n'otu oge ka ị bulie obi gị elu wee wụlie ụkwụ gị azụ ka aka gị bilie ọtọ.

B Nọdụ ala azụ n'ikiri ụkwụ gị wee gbadata na squat nkeji iri na ise, wee gbawa elu ma wuo n'ihu, na-eji ogwe aka gị maka ọkụ ọkụ, dịka ị nwere ike. Tụgharịa tụgharịa. Mee ugboro 10.

Rolọ-azụ Burpee

A Malite ịnọdụ ala na squat wee gbadaa ala ruo mgbe isi gị metụrụ ala. Gaa n'ihu na-atụgharị azụ n'ubu gị, wee jiri ike mee ka ọ laghachi azụ ka guzoro, n'otu mmegharị mmiri.

B Mee burpee ọkọlọtọ, na-etinye ands n'ala, na-awụghachi ụkwụ azụ n'ime plank ka obi gị na-agbada n'ala. N'otu oge were ogwe aka gị bulie elu ka ị welie obi gị ma wulie ụkwụ gị azụ n'aka gị ka ị bilie. Mee 10 reps.

Epic (ma ọ bụ Spider Pushup) Burpee

A Guzo n'ụkwụ n'ubu ka obosara dị iche, mgbe ahụ selata aka gị ma tinye aka na ala ka ị na-awụlikwa ụkwụ gị azụ n'ime ọkwa dị elu. Welie ụkwụ aka nri gị wee rute ikpere aka nri gị ruo n'ikpere aka nri gị ka ị na-eme mkpọtụ, na-eme ka azụ dị larịị, glutes squeezed, na isi aka. Gbatịa ụkwụ aka nri azụ ma tinye mkpịsị ụkwụ n'ala.

B Welie ụkwụ aka ekpe gị wee rute ikpere aka ekpe gaa n'ikpere aka ekpe ka ị na -eme mkpọtụ, na -eme ka azụ dị larịị, na -amịkọrọ ihe, na isi na -etinye aka. Gbatịa ụkwụ aka ekpe azụ ma tinye mkpịsị ụkwụ ya n'ala.

C Malie ụkwụ gaa n'aka wee bilie. Nke ahụ bụ otu rep. Mee ugboro 10.

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