Wannan Kwarewa mai Kyau-Kyau na Burpee ya Tabbatar Wannan Motsi shine Sarkin Cardio

Wadatacce

• Dumama
• Tushen Burpee
• Babbar Pop-up
• Judo Roll tare da Jump
• Samun Plank
• Burpee tare da tsalle tsalle
• Squat Thrust tare da turawa
• Rolling Squat Burpee
• Riƙe tsayawar jirgin ruwa
• Bita don

Wataƙila kun yi burpees tun lokacin da kuka dawo a cikin ranar motsa jiki, kuma akwai dalilin da har yanzu muke kan su. Aiki ne da kuke son ƙiyayya, amma wannan motsi na jiki shine ainihin kunshin duka, cikakken cakuda babban ƙarfin cardio da sassaƙaƙƙen allo. (Har ila yau, gwada wannan motsa jiki na jiki don mutanen da suke son ƙin burpees.)

A zahiri, fitar da burpees na 30-na biyu zai ba ku kwarin gwiwa a cikin dacewa kamar yin tsere: Dukansu suna bugun bugun zuciyar ku da VO2 max (matsakaicin adadin iskar oxygen da jikin ku zai iya amfani da shi yayin motsa jiki), masu bincike a Jami'ar na Georgia aka samu. Bambanci ɗaya? Masu aikin motsa jiki a cikin binciken da suka yi burkulan suma sun sami ƙarfin motsa jiki. Ba wai kawai ba, amma idan aka kwatanta da sauran motsa jiki na juriya, irin su squats, lunges, da planks, burpees sun ƙone har sau uku adadin adadin kuzari, mai narkewa 9.6 a cikin minti daya, bisa ga rahoton kwanan nan a cikin rahoton. Jaridar Ƙarfafawa & Binciken Yanayi.

"Burpees na ɗaya daga cikin mafi kyawun motsa jiki don ƙona calories, kuma saboda suna motsa jiki, ba za ku taba yin aiki ba kawai ƙungiyar tsoka guda ɗaya ba," in ji Shaun Jenkins, wani mai horarwa a birnin New York wanda, tare da YG Studios, yana da ya ƙirƙiri sabon aji a kusa da wannan madaidaicin zangon taya. "Akwai hanyoyi daban -daban da yawa don rushe burpee zuwa motsawar ƙarfi daban da ƙaruwa da rage wahalar, cewa lokacin da kuka haɗa dukkan abubuwan ci gaba, sakamakon shine motsa jiki guda ɗaya," in ji shi. "Ina so in kira shi mutuwa ta burpee." (Ina son kimar wata guda? Gwada Kalubalen mu na kwana 30.)

Shirya don aiki? Gwada madaidaicin burki na Jenkins, wanda ke canza madaidaicin motsi tare da sabbin canje -canje waɗanda zasu tabbatar da kowane ƙwayar tsoka da kuka samu.

Don haɓaka ƙona kalori ku, yi sauri kamar yadda zaku iya yayin riƙe madaidaicin tsari, in ji Jenkins. A cikin mintuna 26, za ku jiƙa gumi kuma an gama shi gaba ɗaya da ƙarfin ku da cardio. Nasara-nasara.

Ƙarfi: Hard (RPE: * na 8 ko 9 cikin 10)

Jimlar lokaci: Minti 26

Za ku buƙaci: Kawai nauyin jikin ku

Yadda yake aiki: Yi dumi, sannan ku kammala darussan cikin tsari sau ɗaya, hutawa lokacin da aka umarce su. Maimaita da'irar sau ɗaya.

Calories sun ƙone: 220

Dumama

Yi minti 1 na manyan gwiwoyi. Sa'an nan kuma ku tsaya tare da nisa da ƙafafu, kuma ku tsuguna. Tsaya, tahowa kan ƙwallaye

na ƙafafu da kai sama. Ci gaba na minti 1. Na gaba, ninka gaba, fitar da hannaye zuwa cikin katako, sannan yi 1 turawa. Koma hannaye zuwa tsaye. Ci gaba na minti 1, sannan sake maimaita jerin duka sau ɗaya.

Tushen Burpee

A. Tsaya tare da ƙafafu tare. Kwankwasa, kuma ku dasa dabino a ƙasa a gabanku.

B. Tare da matsi mai ƙarfi, tsallake ƙafafun zuwa plank.

C. Karkace gwiwar hannu zuwa kasa kirji da cinyoyi zuwa kasa.

D. Latsa sama don katako da tsalle ƙafa zuwa hannu.

E. Yi tsalle kamar yadda za ku iya, tabbatar da cewa keet yana ƙarƙashin kafadu kafin ƙaddamarwa. Tafa hannu sama.

Maimaita na minti 1.

Babbar Pop-up

A. Tsaya tare da faɗin ƙafafu daban-daban, hannaye sun lanƙwasa ta gefe. Da sauri a ɗaga gwiwa mai lanƙwasa ta dama zuwa tsayin kwatangwalo, komawa zuwa tsaye, sannan kawo gwiwa na hagu sama.

B. Daga tsaye, tsugunna, sanya dabino a ƙasa, da tsalle ƙafafu baya zuwa katako, rage jiki zuwa ƙasa.

C. Fashewa da tsalle sama da tsalle ƙafa zuwa hannu don sauka a cikin tsayayyen matsayi, gwiwoyi sun lanƙwasa tare da ƙafar hagu gaba.

D. Sa'an nan kuma tsalle kamar yadda za ku iya, saukowa a hankali tare da ƙafar ƙafar ƙafa baya. Maimaita wannan lokacin saukowa da ƙafar dama zuwa gaba.

Ci gaba na minti 1, ɓangarori daban -daban.

Judo Roll tare da Jump

A. Kwance fuska a ƙasa tare da durƙusa gwiwoyi cikin kirji da hannaye ta gefe.

B. Yin amfani da ƙoshin ku, mirgine zuwa wurin zama kuma sanya ƙafa a ƙasa.

C. Matse ƙafafu da ƙarfi cikin ƙasa, tashi zuwa tsaye ba tare da amfani da hannaye don kashewa ba; tsalle sama.

Maimaita na minti 1.

Samun Plank

A. Fara a ƙasa a cikin katako a gaban goshi, gwiwar hannu kai tsaye ƙarƙashin kafadu da yatsunsu a shimfiɗa.

B. Miƙa gaba tare da hannun dama na dama da taɓa ƙasa a gabanka. Koma don farawa, canza bangarorin, kuma maimaita.

Ci gaba da canzawa na minti 1.Sannan a huta na minti 1.

Burpee tare da tsalle tsalle

A. Tsaya tare da faɗin ƙafafu daban-daban, sa'annan ku tsugunna da dasa dabino a ƙasa.

B. Juya ƙafafu baya zuwa katako, sannan ƙasan jiki zuwa bene.

C. Latsa sama don katako, sannan tsalle ƙafa zuwa hannayenku don zuwa tsaye.

D. Daga tsayawa, tsugunawa, sannan tsalle, durƙusa gwiwoyi zuwa kirji da kawo dabino don taɓa gwiwoyi. Ƙasa mai laushi gwiwoyi.

Maimaita na minti 1.

Squat Thrust tare da turawa

A. Fara a ƙasa a cikin katako akan dabino.

B. Tsalle ƙafa zuwa waje na dabino kuma tashi cikin fadadden tsattsauran ra'ayi, haɗa dabino a gaban kirji (kamar a matsayin salla), gwiwar hannu lanƙwasa ta gefe.

C. Sa'an nan kuma mayar da dabino a ƙasa kuma tsalle ƙafa zuwa cikin katako; yi 1 turawa.

Maimaita na minti 1.

Rolling Squat Burpee

A. Tsaya tare da nisa na ƙafafu daban-daban, sa'an nan kuma ƙasa a cikin zurfafa zurfafa, gwiwar hannu sun lanƙwasa ta gefe.

B. Tsayawa matsayi, yi amfani da kuzari don mirgina baya kan bene (tsaya lokacin da tsakiyar baya ya taɓa bene), sa'an nan kuma haɗa abs don mirgina gaba da dawowa tsaye.

C. Daga tsaye, durƙusa, dabino a ƙasa, da tsalle ƙafa zuwa cikin katako. Tsalle ƙafafu zuwa hannaye kuma komawa tsaye.

Maimaita na minti 1.

Riƙe tsayawar jirgin ruwa

A. Fara kwanciya a ƙasa tare da hannaye ta gefe, sannan haɗa abs don ɗaga sama zuwa V tare da hannaye kai tsaye a gabanka a tsayin kafada.

Riƙe na minti 1.Sannan ku huta na minti 1.

Bita don