Ọkụ a na-ere ọkụ nke na-egosi na mmegharị a bụ King Cardio

Ndinaya

• Kpoo ahụ ọkụ
• Burpee nke mbụ
• Mpụta elu-ikpere
• Judo Roll na-awụlikwa elu
• Nweta Plank
• Burpee nwere ikpere ikpere na-awụli elu
• Squat Thrust na Push-elu
• Rolling Squat Burpee
• Jide ụgbọ mmiri jide
• Nyochaa maka

O yikarịrị ka ị na -eme mkpọtụ kemgbe ị nọ na klas mgbatị ahụ, enwere ihe kpatara na anyị niile ka na -elegide ha anya. Ọ bụ mmega ahụ ị hụrụ n'anya ịkpọ asị, mana mmegharị ahụ a dị oke ọnụ bụ n'ezie ngwugwu zuru oke, ngwakọta zuru oke nke cardio dị elu na ịkpụ ihe. (Gbalịa nwalee mgbatị ahụ a maka ndị hụrụ ịkpọ asị asị.)

N'ezie, ịpụpụ 30-sekọnd nkebi nke burpees ga-eme ka ị nweta nkwalite ahụ na ahụike dị ka ịme sprints: Ha abụọ na-eme ka obi gị na VO2 max (oke oxygen nke ahụ gị nwere ike iji n'oge mgbatị ahụ), ndị nchọpụta na Mahadum nke Georgia chọtara. Otu dị iche? Ndị na-emega ahụ n'ọmụmụ ihe bụ ndị mere burpees nwekwara mgbatị ahụ zuru oke. Ọ bụghị naanị nke ahụ, mana e jiri ya tụnyere omume mmegide ndị ọzọ, dị ka squats, lunges, na planks, burpees na-ere ihe ruru ugboro atọ ọnụ ọgụgụ kalori, abụba na-agbaze 9.6 kwa nkeji, dị ka akụkọ na-adịbeghị anya na Akwụkwọ akụkọ nke ike & ọnọdụ nyocha.

"Burpees bụ otu n'ime mmega ahụ kachasị dị irè maka calorie na-ere ọkụ, na n'ihi na ha bụ mmegharị ahụ, ị ​​naghị arụ ọrụ naanị otu anụ ahụ," Shaun Jenkins, onye na-enye ọzụzụ na New York City na-ekwu, ya na YG Studios, nwere. kere ọhụrụ klas gburugburu a buut camp staple. Ọ sịrị, "Enwere ọtụtụ ụzọ dị iche iche iji mebie burpee n'ime mmegharị ike dị iche ma nwekwuo ma belata ihe isi ike, na mgbe ị jikọtara ọganihu niile, nsonaazụ ya bụ otu mgbatị ahụ." "Ọ masịrị m ịkpọ ya ọnwụ site burpee." (Chọrọ uru otu ọnwa ga-efu? Gbalịa ịma aka 30-DayBurpee anyị.)

Njikere maka ime ihe? Gbalịa sekit burpee dị egwu nke Jenkins, nke na -agbanwe mmegharị ọkọlọtọ na mgbanwe ọhụrụ nke ga -eme ka eriri akwara niile ị nwere sie ike.

Iji mee ka kalori gị dị ọkụ, mee ngwa ngwa ka ị nwere ike mgbe ị na -enwe ụdị kwesịrị ekwesị, Jenkins kwuru. N'ime nkeji iri abụọ na isii, ị ga na -agbapụta ọsụsọ ma were ike na cardio mee ya kpamkpam. Na-emeri.

Ike: O siri ike (RPE: 8* ma ọ bụ 9 nke 10)

Mgbakọta oge: Nkeji 26

Ị ga -achọ: Naanị ibu ahụ gị

Otu o si arụ ọrụ: Na-ekpo ọkụ, wee mechaa mgbatị ahụ n'usoro otu oge, zuru ike mgbe a gwara gị. Tinyegharịa sekit otu ugboro.

Kalori gbara ọkụ: 220

Kpoo ahụ ọkụ

Mee nkeji 1 nke ikpere dị elu. Mgbe ahụ guzoro na obosara obosara ụkwụ, ma maakụ. Guzo, na -abịa n'elu bọọlụ

ụkwụ ma rute n'elu. Gaa n'ihu maka nkeji 1. Na-esote, tụgharịa n'ihu, gbatịa aka banye na plank, wee mee nkwalite 1. Gaghachi aka n'iguzo ọtọ. Gaa n'ihu ruo nkeji 1, wee megharịa usoro ahụ ọzọ otu ugboro ọzọ.

Burpee nke mbụ

A. Guzo na ụkwụ ọnụ. Kpuchie, ma kụọ ọbụ aka n'ala n'ihu gị.

B. Site na mgbatị siri ike, wụpụ ụkwụ laghachi na plank.

C. Rụgharịa nku aka ruo n'obi na apata ụkwụ ala ruo n'ala.

D. Pịa elu ka plank ma wuo ụkwụ gaa n'aka.

E. Wụlikwa elu ka ị nwere ike, jide n'aka na keet dị n'okpuru ubu tupu ịmalite. Kụọ aka n'isi.

Tinyegharịa maka nkeji 1.

Mpụta elu-ikpere

A. Guzosie ike n'ụkwụ obosara n'úkwù, ogwe aka na-ehulata n'akụkụ. Mee ngwa welie ikpere aka nri gbagoro elu ruo elu hip, laghachi na iguzo, wee weta ikpere aka ekpe elu.

B. Site na iguzo, gbuo ikpere ala, debe ọbụ aka n'ala, wụpụkwa ụkwụ laghachi azụ na plank, na -ewedata ahụ n'ala.

C. Na -agbago elu na -amali elu ma na -amali elu n'ụkwụ iji rute n'otu ọnọdụ juru eju, ikpere na -ehulata na ụkwụ aka ekpe n'ihu.

D. Wee wulie elu ka i nwere ike, na-agbada nwayọọ nwayọọ na ụkwụ úkwù-obosara iche. Tinyegharịa oge a iji ụkwụ aka nri na -aga n'ihu.

Gaa n'ihu maka nkeji 1, na-atụgharị n'akụkụ.

Judo Roll na-awụlikwa elu

A. Dina ihu n'ala na ikpere n'ime igbe na ogwe aka n'akụkụ.

B. Iji abs gị, tụgharịa ruo ọdụ ọdụ ma tinye ụkwụ n'ala.

C. Ịpịsi ike n'ụkwụ n'ala, bilie guzoro ọtọ na -ejighị aka ịpụ; wulie elu.

Tinyegharịa maka nkeji 1.

Nweta Plank

A. Malite n'ala na plank n'egedege ihu, n'ikpere aka kpọmkwem n'okpuru ubu na mkpịsị aka gbasaa ebe niile.

B. Jiri aka aka gị gbatịrị agbatị wee rute n'ihu gị. Laghachi ka ịmalite, gbanwee akụkụ, ma megharịa.

Gaa n'ihu n'ịtụgharị maka nkeji 1.Mgbe ahụ zuo ike maka nkeji 1.

Burpee nwere ikpere ikpere na-awụli elu

A. Guzo na obosara obosara ụkwụ gị, wee kpudo ma kụba nkwụ n'ọhịa.

B. Bido n'ụkwụ laghachi azụ na plank, gbadaa ahụ gị n'ala.

C. Pịa elu ka plank, wee wulie ụkwụ gaa n'aka iji guzoro ọtọ.

D. Site na iguzo, maakụọ, wụlikwa elu, gbuo ikpere n'ala chee ihu ma weta ọbụ aka aka n'ikpere. Ala nwere ikpere dị nro.

Tinyegharịa maka nkeji 1.

Squat Thrust na Push-elu

A. Malite n'ala na plank n'ọbụ aka.

B. Wụpụ ụkwụ gaa na mpụga n'ọbụ aka wee rute n'oghere dị obosara, na -achịkọta ọbụ aka n'ihu igbe (dịka ọ dị n'ọnọdụ ekpere), ikpere na -ehulata n'akụkụ.

C. Mgbe ahụ tinye ọbụ aka azụ n'ala wee wulie ụkwụ laghachi azụ n'ime plank; mee 1 ịkwalite.

Tinyegharịa maka nkeji 1.

Rolling Squat Burpee

A. Guzo na obosara obosara ụkwụ gị, wee gbadata n'ime nnukwu squat, ikpere na-ehulata n'akụkụ.

B. N'ịnọgide na -enwe ọnọdụ, jiri ọkụ wee tụgharịa laghachi n'ala (kwụsị mgbe midback metụrụ ala), wee tinye abs ka ọ tụgharịa gaa ngwa ngwa wee laghachi guzoro.

C. Site na iguzo, gbuo ikpere ala, n'ọbụ aka n'ala, ma wụgharịa ụkwụ laghachi na osisi. Malie ụkwụ gaa n'aka wee laghachi n'ụkwụ.

Tinyegharịa maka nkeji 1.

Jide ụgbọ mmiri jide

A. Malite dina n'ala na ogwe aka n'akụkụ, wee tinye abs iji bulie elu na V na ogwe aka kwụ ọtọ n'ihu gị n'ogo ubu.

Jide maka nkeji 1.Mgbe ahụ zuru ike maka otu nkeji.

Nyochaa maka