Zaɓuɓɓukan Burpee guda 4 don Aikin Motsa Gida Mai Al'ajabi

Wadatacce

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Ƙaunar em (wanda za mu iya tunanin kawai mahaukata ne) ko ƙi 'em, burpees shine motsa jiki daya da ke nan don zama. Asalin da aka yi amfani da shi a cikin sojoji yayin sansanin taya da horo na asali don cusa tarbiyya da yi wa sojoji bulala cikin siffa, wannan motsa jiki na jiki ba mai sauƙi bane. Ya ƙunshi ƙungiyoyi kamar tsuguno, tsalle, tsalle, da turawa, waɗanda, idan aka haɗa su, za su ƙara bugun zuciyar ku da gaske.

"Burpees suna biyan tsarin jijiyoyin jijiyoyin zuciya ta hanyar sanya ku tafiya daga tsaye zuwa kwance ba tare da lokacin daidaitawa ba," in ji Alex Nicholas, NASM-CPT, mai shi da koci a Epic Hybrid Training a New York City. "Suna girgiza kuma suna tayar da jiki-musamman idan kuna yin fiye da biyar a lokaci guda."

Kuma adadin kuzari nawa ne wannan kisar mai kisa? A cewar Spartan Race, burpees 283 na iya narkar da adadin kuzari 270 da aka cinye a cikin wannan kwano na Ben da Jerry's Cookie Dough ice cream da kuka ci a daren jiya. Muna neman haɓaka ƙonawa kuma mu kawar da maimaita maimaitawar burpee na asali tare da bambance-bambancen guda huɗu waɗanda Nicholas kansa ya ƙirƙira. Waɗannan ba tafiya bane a wurin shakatawa, don haka ci gaba da taka tsantsan. Lokacin da kuka gama ko da yake, zaku ƙone ƙarin adadin kuzari fiye da daidaitattun nau'ikan da za ku iya. 3-2-1, fara!

Burpee Mai Kafa Daya

A Tsaya tare da ƙafafuwar faɗin kafada. Ɗaga ƙafar dama daga ƙasa. A kan ƙafa ɗaya, tsalle zuwa cikin katako mai ƙafafu ɗaya, kafadu kai tsaye a kan hannaye, glutes squeezed, abs engaged, da jiki a madaidaiciyar layi daga kai zuwa ƙafa.

B Yi turawa, ragewa har sai kirjin ka ya buga ƙasa.

C Har yanzu kuna amfani da ƙafa ɗaya kawai, tsalle ƙafarku zuwa hannuwanku kuma ku tashi. Yi jimlar jimla 10, biyar a kowace kafa.

Gyarawa: Yi turawa a gwiwa, amma tabbatar da matse glute da haɗa kai don kada gindin ku ya tsaya a cikin iska yayin da kuke ƙasa.

Burpee Broad Jump

A Tsaya tare da ƙafafuwar faɗin kafada. Fara fara tsugunnawa da dora hannaye a ƙasa, tsallake kafafu zuwa cikin katako da rage kirjin ku har sai da ya bugi ƙasa. A lokaci guda tura tare da hannayenku don ɗaga kirjin ku kuma tsalle ƙafafunku sama zuwa hannayenku don tsayawa.

B Zauna a cikin diddige ku kuma ƙasa zuwa squat kwata, sa'an nan kuma ku fashe sama da tsalle gaba, yin amfani da hannayenku don ƙarami, gwargwadon iyawa. Juyawa a maimaita. Yi 10 reps.

Roll-baya Burpee

A Fara fara komawa cikin tsugunnawa sannan ku runtse har ƙasa har gindin ku ya taɓa ƙasa. Ci gaba da jujjuya baya zuwa ga kafadu, sannan yi amfani da kuzarin yin jujjuya baya zuwa tsaye, a cikin motsin ruwa guda ɗaya.

B Yi madaidaicin burpee, sanya ands a ƙasa, tsalle ƙafafu zuwa cikin katako yayin da ƙirjin ku ya ragu zuwa ƙasa. A lokaci guda ku matsa sama da hannayenku don ɗaga ƙirjin ku kuma tsalle ƙafafunku baya zuwa hannayenku don tsayawa. Yi 10 reps.

Epic (ko Spider Pushup) Burpee

A Tsaya tare da ƙafar kafada, sannan ku tsuguna ƙasa ku ɗora hannu a ƙasa yayin da kuke tsalle ƙafafunku a cikin babban katako. Legaga ƙafarku ta dama kuma ku isa gwiwa ta dama zuwa gwiwar hannu ta dama yayin da kuke yin turawa, ku ajiye madaidaicin leɓe, matsewa, da babban aiki. Miƙa ƙafar dama ta baya kuma sanya yatsun kafa a ƙasa.

B Legaga ƙafar hagu kuma kai gwiwa ta hagu zuwa gwiwar hannu ta hagu yayin da kake yin turawa, ajiye baya, leɓe da matsi, da mahimmin aiki. Miƙa ƙafar hagu ta baya kuma sanya yatsun kafa a ƙasa.

C Tsalle ƙafafu zuwa hannaye ka tashi tsaye. Wannan wakili ɗaya ne. Yi maimaita sau 10.

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