Burpees: maubwino, mawonekedwe, luso + 20 burpee ndikukonzekera

Burpee (burpees ena) - izi ndi masewera olimbitsa thupi, omwe amaphatikiza kulumpha, matabwa ndi kukankha-UPS. Kuchita masewera olimbitsa thupi kumeneku kumathandizira minofu yonse mthupi lanu mwachangu imatenga malo oyenda mozungulira mafuta ndipo imakupatsani mwayi wowotcha ma calories ambiri munthawi yochepa.

Kuchita masewera olimbitsa thupi (kapena momwe amatchulidwira ena) kunapangidwa mu 1939 ndi dokotala waku America wazasayansi , Royal H. Burpee monga njira yachangu komanso yodalirika yochitira mayeso olimbitsa thupi. Koma kutchuka kwapadera komwe ntchitoyi idalandira pambuyo poti burfee yolimbitsa thupi ndiyofunika kwambiri phunziroli. Tsopano burpee imagwiritsidwa ntchito kwambiri osati pa crossfit, koma panthawi yophunzitsira, yogwira ntchito komanso yamtima.

Werengani komanso za machitidwe ena:

• Kudumpha mikono ndi miyendo (Jumping Jack)
• Squat yokhala ndi vprygivanie (Squat Jump)
• Kukwera (Kukwera Mapiri)

Zambiri za burpee

Ngati simukudziwa zolimbitsa thupi za burpee, tiyeni tikumbukire kuti ndizo. M'malo mwake, izi zimaphatikizapo zinthu zitatu: thabwa, pushup, ndi kudumpha. Mumayamba ndi malo okwera kwambiri, kusunthira thabwa, kuchita kukankhira mmwamba, kubwerera kumalo okwera kwambiri ndikuyamba kulumpha. Ntchitoyi imachitika mobwerezabwereza osayima. Kuti mumveke bwino tikukuwonetsani burpee mumtundu wamtundu:

Burpee ndichinthu chapadera - chimakupatsani mwayi wogwiritsa ntchito magulu akulu akulu mofananamo. M'magawo osiyanasiyana ntchitoyo idaphatikizidwa minofu ya mapewa, triceps, chifuwa, AB, kumbuyo, matako, zotupa, ma quadriceps. Kuphatikiza apo, chifukwa chodumphadumpha komanso kuyenda kwa thupi kuchokera pa ndege yopingasa mozungulira mumakweza kugunda kwamtima mwachangu motero kuwotcha mafuta ambiri.

Olimbitsa thupi a burpee amafunika mulingo wopirira komanso mphamvu, chifukwa chake ndichizindikiro chazolimbitsa thupi zomwe zimakhudzidwa. Kwa burpee ambiri ndiye masewera olimbitsa thupi osakondedwa komanso ovuta kwambiri. Komabe, nthawi zonse mutha kukhala kosavuta kumaliza burpee, kupatula kukankhira-UPS kapena kudumpha motsatana.

Momwe mungapangire burpee?

1. Imani molunjika ndi mapazi m'lifupi paphewa padera. Pindani mawondo anu ndikutenga squat wakuya, mutatsamira mikono yake pansi.

2. Mumalumphira mmbuyo ndikukhala thabwa. Thupi liyenera kukhala lolunjika molunjika, mchiuno ndi kumbuyo sikuyenera kugwada pansi. Kanjedza ali mwachindunji pansi pa mfundo mafupa

3. Pindani mivi yanu mmbuyo ndikugwira pachifuwa pomwe thupi lanu likhale lolunjika. Muthanso kupanga mtundu wa burpee ndimakankhidwe-UPS ofanana pansi osakhudza omaliza maphunziro.

4. Bwererani ku pulani, ndikukhala ndi mzere wolunjika.

5. Pitani patsogolo, ndikukoka bondo pamapazi. Ntchafu zofananira pansi, osakweza matako.

6. Tulukani mwakuthwa, mutukula manja ake ndi thupi lake. Chonde dziwani, kubwerera molunjika, kuyang'ana kumayang'ana kutsogolo, thupi ndi miyendo zimapanga mzere wolunjika. Kulemera kwa thupi sikubwezeretsedwanso, mayendedwe amachitika mosavuta komanso mwachangu.

7. Kenako landani ndikubwerera kumalo okwera kwambiri, kenako bar, ndikukankha-UPS, kuyesera kupanga burpee mosalekeza

Chenjerani! Oletsedwa kubwerera osati ma horbites panthawi yopha burpee. Thupi liyenera kupanga mzere wolunjika popanda kupindika ndi kupatuka. Muyeneranso kutsatira mawonekedwe olondola, komanso kuthamanga kwambiri.

Zifukwa 10 zochitira burpee (ma burpee ena)

1. Burpee ndi imodzi mwazambiri zolimbitsa thupi zolimbitsa thupi, zomwe zikuthandizireni kukweza kugunda ndikuwotcha mafuta. Inde, imalimbikitsa kuchita masewera olimbitsa thupi!
2. Ntchitoyi iphatikiza minofu yambiri yakumtunda komanso kumunsi kwa thupi. Mudzagwira ntchito m'manja, m'mapewa, pachifuwa, AB, kumbuyo, miyendo ndi matako - ntchitoyi idaphatikizapo thupi lonse.
3. Nthawi zonse burpee imaphunzitsa dongosolo lamtima, kupuma kumakula ndikukulitsa mphamvu yanu.
4. Pochita izi, simusowa zida zowonjezera, icho wathunthu kuonda.
5. Mutha kuzichita kunyumba, kumalo ochitira masewera olimbitsa thupi, mumsewu, pabwalo la masewera - kulikonse.
6. Kuchita masewera olimbitsa thupi kumakhala ndi zosintha zambiri: kuchokera pazosavuta pazosankha zochepa mpaka zovuta kwambiri. Mutha kusankha njira yomwe ikukuyenererani.
7. Burpee imakula minofu yamphamvu kwambiri, kukuthandizani kuti muwongolere kuthamanga kwanu komanso kupirira kwanu.
8. Burpee woyenera komanso omwe amaphunzitsa mphamvu: izi zimathandiza kupewa kuchepa pakuphunzitsanso mphamvu ndikufulumizitsa kukula kwa minofu.
9. Izi ndizolimbitsa thupi zothandiza kukhazikitsa bwino komanso mgwirizano.
10. Mutha kusintha pamanja ntchitoyi. Mukufuna kuyang'ana kumtunda? Tembenuzani kudumpha kawiri pachikuto chilichonse. Mukusangalatsidwa ndi thupi lakumtunda? Onjezani ma push-ochepa ochepa. Tiyenera kugwira ntchito kudzera munyuzipepala? Gwirani mawondo pachifuwa pambali. Burpee ndi a zolimbitsa thupi zomwe zitha kukonzedwa mosavuta pazolinga zawo.

Zotsutsana kuti mupange burpee:

• Mavuto am'magulu
• Matenda amtima osachiritsika
• Kulemera kwakukulu (> 30% pamwambapa)
• Mitsempha ya Varicose
• Mimba komanso nthawi yobereka (miyezi 2-3)

Ngati muli ndi zotsutsana ndi zolimbitsa thupi kwambiri, mutha kusankha mtundu wotsika womwe ungagwire burpee, yomwe ikambidwe pansipa. Kumbukirani kuti kuonda ndi kukhala ndi mawonekedwe ndikotheka popanda kuchita masewera olimbitsa thupi. Inde, ndikuchepetsa mphamvu yolimbitsa thupi kuti mukwaniritse zotsatira zake kungatenge nthawi yochulukirapo, koma chiwopsezo sichabwino.

Burpees kwa oyamba kumene

Kuti mudziwe momwe mungachitire masewera olimbitsa thupi a burpee mutha kukhala aliyense! Tikukupatsani tsatane-tsatane, mudzazindikira burpee ngakhale woyamba kumene. Apanso timatsindika, osati kwenikweni kuti tipeze mtundu wapamwamba kwambiri wa masewera olimbitsa thupi. Mutha kukhala pamtundu womwe ungakhale wabwino kwambiri kwa inu, kungowonjezera kubwereza.

Gawo 1: burpee ndizochepa pamipando

Atatsamira manja ake pampando, sitepe yofulumira popanda kudumpha, tengani thabwa. Kenako pita patsogolo ndikukhala moimirira. Pitilizani pamavuto otsatirawa pomwe mutha kusewera ma reps a 13-15 motsatizana. Chonde dziwani, kukweza mpando, kumakhala kosavuta kuchita masewera olimbitsa thupi. M'malo mwa mpando mutha kugwiritsa ntchito nsanja, sofa, tebulo la pambali pa kama.

Gawo 2: burpee satsika pansi

Mfundo yomweyi yakupha monga gawo loyamba, koma kale pansi. Mukamaliza kuchita masewera awiriwa obwereza 2, pitani pamavuto ena. Ngati muli ndi vuto ndi mawondo, khalani mu burpee yosinthayi.

Gawo 3: Burpee popanda Kankhani-UPS ndikudumphira kunja

Burpee wakale, koma wopanda pushups ndikudumphira panja. Nthawi zambiri amagwiritsidwa ntchito m'maphunziro amtima ndi masewera olimbitsa thupi. Zokwanira kwa iwo omwe sadziwa zambiri zamakalasi mpaka pano amangodziwa bwino burpee. Ngati mutha kuchita molimba mtima magulu awiri obwereza obwereza 2 a njirayi, pitani kudumpha.

Mbali 4: Burpee popanda Kankhani-UPS

Ngati simunaphunzire kutuluka pansi, mutha kudumpha gawo la ma push-UPS pantchitoyi. Muthanso kupanga pushups kuchokera mmaondo, koma izi zitha kuphwanya zochitika za masewera olimbitsa thupi, ndibwino kuti muphunzire momwe mungakankhire-UPS pansi. Werengani zambiri za izi m'nkhaniyi: Zonse zokhudzana ndi kukankha-UPS: phindu, kuvulaza, mawonekedwe, mawonekedwe azithunzi.

Mulingo 5: Mtundu wakale wa burpee wokhala ndi kukankha

Ndipo pamapeto pake mtundu wachisanu wa burpee wakale wokhala ndi kukankha.

Mulinso kusinthidwa kwina kwa run-burpee - ndikukhudza pachifuwa ndi miyendo yapansi. Njirayi imagwiritsidwa ntchito nthawi zambiri pamtanda. M'magulu ophunzitsira a HIIT komanso njira zakunyumba amagwiritsidwa ntchito kwambiri ndikukankhira.

Chiwembucho chimayendetsedwa burpee

Mitundu yotchuka kwambiri yachitukuko cha kupirira komanso luso lochita burpee ikuchulukitsa kubwereza. Yambani ndi ma burpee 10 tsiku lililonse ndikuwonjezera pang'onopang'ono. Khalani ndi cholinga chachikulu (mwachitsanzo, kubwereza 50 motsatira) ndikupita ku chithunzi ichi. Tikukupatsani burpee wokonzedwa bwinoyu tsiku la 31 ndikuwonjezeka pang'ono pakubwereza:

Ngati mumadziona kuti ndinu otsogola kwambiri, ndipo mwakonzeka kufikira ma reps 100 pamwezi, pali njira iyi:

Mtundu wa burpee amasankha kutengera mtundu wawo wokonzeka. Kuphatikiza pakuwonjezera kuchuluka kwa kubwereza kuti muwonjezere zovuta. Mwachitsanzo, sabata yoyamba mumachita burpee osadumpha; sabata lachiwiri - ndikutuluka, koma popanda kukankha-UPS; sabata lachitatu - kale ndi Kankhani-UPS, ndi zina zambiri.

Momwe mungakulitsire kuchuluka kwa kubwereza kwa burpee? Kuti muwone zomwe zikuchitika pakukwaniritsa zochitika za burpee, onetsetsani kuti mukuchita zotsatirazi: thabwa m'manja ndi mikono yakutsogolo, kukankha-UPS, kukhala-UPS kudumpha ndi bondo lolumpha mpaka pachifuwa. Komanso amalangiza kuchita plyometric thupi kwa chitukuko cha zachiwawa mphamvu ya minofu.

Lamba: momwe mungapangire mitundu 45

20 burpee pazithunzi

Tikukupatsani chisankho chapadera cha: 20 burpee embodiments in the illustrative pictures. Kusintha kowonjezera kwa burpee kukuthandizani kusiyanitsa kulimbitsa thupi kwanu.

Burpee ya gawo lapakati lokonzekera

1. Burpee wogwira paphewa

2. Burpee dzanja limakhudza maondo ake

3. yoga-kalembedwe yoga

4. Wokwera phiri la Burpee

5. Ena burpee 180 madigiri

6. Burpee kupatutsa miyendo mmbuyo

7. Burpee ndi kick kumbali

8. Burpee-Spiderman

9. Burpee wokhala ndi ma dumbbells

10. Burpee wokhala ndi ma dumbbells okoka mu bar

Burpee pamlingo wapamwamba

1. Kuphulika kwa burpee

2. Burpee wokhala ndi kulumpha nyenyezi

3. Burpee yolumpha

4. Burpee ndikulumphira kumbali

5. Burpee wopanga mapazi mu lamba

6. Burpee pa mwendo umodzi

7. Burpee yolumpha mozungulira mu lambawo

8. Burpee ndikudumpha papulatifomu

9. Burpee ndikukweza miyendo ndi sitepe

10. Burpees wokhala ndi mapapu

Thanks for the gifs youtube channels: Kevin Saum, andreanne fitness, FXBWhiteBearMN, Jacquelyn Son, shortcircuit with Marsha, burpee modification, Coretraining CZ, Hotel Workout.

Maphunziro a dera ndi mitundu yosiyanasiyana ya burpee

Kwa oyamba kumene tikuganiza kuti ayesere chiwembucho ndikuchulukirachulukira pakuwonjezereka ndi kubwereza mobwerezabwereza patsiku monga tafotokozera pamwambapa. Koma pazakutsogolo kwambiri, timapereka njira zingapo zophunzitsira ndi ma burpees. Mutha kubwereza maulendo angapo momwe mungathere.

Pa mulingo wapakatikati

Chitani zolimbitsa thupi nthawi zina 8-10 kenako masekondi 30 muswe. Bwerezani zochitikazo kangapo momwe mungathere. Pakati pakupuma kwa mphindi ziwiri.

Njira 1

• Burpee-Spiderman
• Galu wa Burpee + akuyang'ana mmwamba
• Classic burpee osadumpha
• Burpee ndi dzanja amakhudza maondo ake
• Burpee wokhala ndi ma dumbbells

Njira 2

• Wokwera phiri la Burpee
• Burpee wogwira paphewa
• Burpee ndikukankha mbali
• Burpee wokhala ndi ma dumbbells okoka mu bar
• Burpee wopatutsa miyendo kubwerera

Mulingo wapamwamba

Chitani zolimbitsa thupi nthawi zina 10-12, kenako masekondi 30 amasweka. Bwerezani zochitikazo kangapo momwe mungathere. Pakati pakupuma kwa mphindi ziwiri.

Njira 1

• Burpee mwendo umodzi
• Burpee wokhala ndi ma dumbbells okoka mu bar
• Classic burpee popanda pushup
• Burpee ndikubala mapazi mu lamba
• Burpee ndikulumphira nyenyezi

Njira 2

• Burpees okhala ndi mapapu
• Burpee ikuyenda
• Burpee wogwira paphewa
• Burpee ndikulumphira nyenyezi
• Burpee ndikudumpha chammbali

Ndemanga pa zolimbitsa thupi za burpee kuchokera kwa omwe adalembetsa

1. Alina: "Kwa nthawi yoyamba takumana ndi zolimbitsa thupi za gulu la burpee. Ndinkangoyamba kuchita masewera olimbitsa thupi, ndipo kwa nthawi yoyamba, zowonadi, ndinangobwereza 3 kapena 4 kokha. Ndipo mtsikana wotsatira adachitidwa mwakachetechete kwa 10-15 ndipo ngakhale kukankha-UPS! Kuchita masewera olimbitsa thupi ngati mayeso a litmus m'gululi - nthawi yomweyo muwone yemwe akuchita kwa nthawi yayitali yemwe posachedwapa :) Patatha miyezi itatu yophunzitsa ine burpee saopa kuchita zoposa 15 mobwerezabwereza kukankha koona UPS ili ndi zambiri zofunika kusintha (akutero mphunzitsi, anali ndi kuya kokwanira) ”.
2. Mariya: “Ma burpee ena - masewera omwe ndimakonda kwambiri. Sindikudziwa kuti zonsezi zimawopa. Kwa ine pali zolimbitsa thupi zovuta kwambiri. Mwachitsanzo, mapapu okhala ndi kulumpha - ndiye kuti, ndizovuta (komanso zoopsa kuposa ma burpee ena). Komabe, ma burpees ena, nthawi zonse ndimapanga zosinthika ndimakankhidwe wamba a UPS, sindinali womasuka kugunda pansi. Ngakhale makochi ena amachita izi ndikukhudza kugonana. Sindikudziwa ngati kuli bwino.
3. Alexander: “Ndimapita kokolopa msewu, makochi nthawi zambiri amaphatikiza burpee pochita masewera olimbitsa thupi. Poyamba zimawoneka ngati zovuta, koma pang'onopang'ono zizolowereni. Nthawi zambiri pamachitidwe ngati crossfit kapena HIIT nthawi zambiri amayenera kuthana nawo, koma mukawona kupita patsogolo - ndichisangalalo chosaneneka ”.
4. Olga: Nthawi yoyamba ndidawona ma burpee munthawi yolimbitsa thupi. O, tsopano ndikumvetsetsa kuti panali mtundu wowala (wopanda kulumpha), ndipo sabata yoyamba kuchita ngakhale inali malo. Tsopano, zowonadi, ma burpee ena ali paliponse, amadziwika ndipo sizovuta kuchita. Koma sindimawakondabe, ndipo makochi akamati "ndipo pano ena agundika", sindingathe kupondereza "Ine" wamkati.
5. Julia: "Nthawi zambiri amachita burpee pamtanda. Sindikudziwa momwe ntchitoyi imayitanidwira molondola komanso yomwe imadziwika kuti ndi yayikulu. Kuchita masewera olimbitsa thupi, kumagwiradi ntchito thupi lonse ndipo gawo la thukuta limawonjezeka kwambiri. Ndinayamba ndavulala dzanja, lowoneka ngati silinagwiritsidwe ntchito, koma kenako ndinadutsa ”.

Wokonzeka kulimbitsa makanema ndi burpee

Ngati simukufuna kuchita nokha, timakupatsani makanema ojambula angapo okonzedwa, omwe ali ndi burpee. Iyi ndi kanema wabwino kwambiri wolimbikitsa kupirira kwanu ndi nyonga zanu, kutaya thupi ndikupanga matupi ofooka.

Makochi TOP 50 pa YouTube: kusankha kwathu

1. Burpee yolimbitsa mphindi 10 mu Chirasha

2. Fitness Blender: Mphindi 10. 100 Zovuta za Burpees

3. Christine Salus: 20 Min. HIIT Burpee Wamisala

4. Wophunzitsa Thupi: 20 Min. Vuto la Burpee (Makapu 20 Osiyanasiyana)

Burpee (ma burpees ena) ndimasewera olimbitsa thupi kwambiri komanso kuchepa kwa thupi. Ngati mukuchita maphunziro a Cardio, onetsetsani kuti mwaphatikizanso mapulani anu a burpees. Poyamba, simungathe kuchita zambiri, koma ndikuchulukirachulukira ndikulimba mtima mudzasintha magwiridwe antchito tsiku ndi tsiku.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe