Mabomba
Fitness
The "burpee»Ndi masewera olimbitsa thupi omwe amayesa kupirira kwa anaerobic. Amachitidwa m'magulu angapo (obadwa kuchokera ku mgwirizano wa kukankhira-mmwamba, squats ndi kudumpha molunjika) ndipo ndi mimba, msana, chifuwa, mikono ndi miyendo zimagwira ntchito.
Chiyambi chake chinayambira zaka za m'ma 30 pamene Royal H. Burpee, katswiri wa sayansi ya zamoyo wochokera ku Columbia University (United States), adapanga masewera olimbitsa thupi osavuta koma ogwira mtima kwambiri muzolemba zake za udokotala. mwamphamvu, zomwe sizinkafunikira zida zakunja zoyezera kufulumira ndi kugwirizanitsa. Komabe, masewerawa adakhala otchuka atagwiritsidwa ntchito ndi Asitikali aku US, makamaka Asilikali apamadzi ndi apamadzi, kuti awone momwe asitikali alili pankhondo yachiwiri yapadziko lonse.
Momwe ma burpees amachitira
Kuti muchite masewera olimbitsa thupi a "burpees", mumayamba kuchokera pamalo oyamba squat (kapena squats), ikani manja anu pansi ndipo mutu wanu ukhale wowongoka.
Kenako miyendo imasunthidwa mmbuyo ndi mapazi pamodzi ndi a kukankhira mmwamba (wotchedwanso bend elbow bend). Pano muyenera kusunga msana wanu molunjika ndikukhudza pansi ndi chifuwa chanu.
Kenaka miyendo imasonkhanitsidwa kuti ibwerere kumalo oyambira. Kuyenda kuyenera kukhala kwamadzimadzi, kotero ndikofunikira kugwira ntchito kugwirizana.
Pomaliza, kuchokera pamalo oyambira, thupi lonse limakwezedwa ndikudumpha molunjika, ndikukweza manja. Ikhoza kusisitidwa pamwamba pamutu. Kumbukirani kuti ndikofunikira kuti muchepetse kugwa ndikutera bwino momwe mungathere. Kenako bwererani ku malo a squat kuti mubwereze zolimbitsa thupi.
El chiwerengero cha mndandanda ndi nthawi yopuma Pakati pa ma burpees zimatengera mulingo wanu: woyamba, wapakatikati, wapamwamba.
ubwino
- Ndikuchita izi, mikono, chifuwa, mapewa, abs, miyendo ndi matako zimakhala zogwira ntchito.
- Sikutanthauza kuchita izo mu malo enieni kapena zinthu zakunja
- Imathandiza kukonza kukana kwa mapapo ndi mtima
- Imakulolani kuti mumveke ndi kukulitsa minofu mu nthawi yochepa, zomwe zingathandize kufulumizitsa kagayidwe
- Pa kubwerezabwereza kwa burpees mukhoza kutentha pafupifupi 10 kcal
Muyenera kudziwa kuti…
- Zimakhala zachilendo kwa oyamba kumene kuwona izi ngati zovuta kapena zovuta kuchita. Upangiri wa katswiriyo ndi wakuti munthuyo azichita pa liwiro lake ndikusintha mphamvu ndi kubwerezabwereza malinga ndi luso lawo.
- Si masewera olimbitsa thupi omwe amasonyezedwa makamaka kuti mukhale ndi mphamvu, choncho muyenera kuphatikiza ndi zochitika zina
- Ndi iyo minofu yokankhira ndi kusakoka imagwira ntchito, kotero sizingapange ma biceps kapena lats.