Yadda ake yin Burpee (Hanyar Dama)

Wadatacce

• Yadda ake yin Burpee
• Yadda ake sa Burpees su kasance masu Sauki ko Ƙarfi
• Yadda Ake Yin Burpee Mai Sauki
• Yadda Ake Yin Ƙarfin Burpee
• Bita don

Burpees suna da suna saboda dalili. Suna ɗaya daga cikin mafi inganci da ƙalubalen ƙalubale a wajen. Kuma buffs na motsa jiki a ko'ina suna son ƙi su. (Mai Dangantaka: Dalilin da yasa Wannan Mai Horar da Shahararriyar Bai Yi Imani da Yin Burpees ba)

Menene burpee, kuna tambaya? Motsa jiki na burpee da gaske shine haɗuwar jujjuyawar tsalle da tsalle tsalle - kuma wani lokacin, turawa. Haka ne: Akwai hanyoyi daban-daban don yin burpees. Wasu fitattun masu horar da kwararru suna burpees tare da turawa ko alama don sauke jikin ku har zuwa ƙasa (salo na CrossFit burpee), yayin da sauran masu horar da masu horar da burpees tare da tsalle kawai zuwa kan katako. (Amma ƙari akan wannan, da kuma yadda ake yin burpee mai kyau, a cikin daƙiƙa guda.)

Ba tare da la'akari da yadda kuke yin aikin ba, burpees suna juya jikin ku zuwa mafi kyawun kayan aikin motsa jiki har abada, horar da kusan kowane tsoka a jikin ku - gami da kafadu, ƙirji, abs, quads, cinyoyin ciki, butt, da triceps - da aikawa. bugun zuciyar ku ta cikin rufin don maɗaukakin kalori-torching, fa'idodin gina tsoka, in ji mai horar da kai Mike Donavanik, CSCS (Mai Alaƙa: Kalubalen Burpee na Kwanaki 30 wanda Zai Kare Butt ɗinku gaba ɗaya)

Amma don samun mafi yawa daga kowane wakili, kuna buƙatar sanin ba kawai yadda ake yin burpee ba, amma yadda ake yin burpee mai dacewa tare da madaidaicin tsari. Anan, Donavanik yana raba shawarwarin mataki-mataki kan yadda ake ƙware motsa jiki na burpee.

Yadda ake yin Burpee

1. Tsaya tare da ƙafarku da faɗin kafada, nauyi a cikin diddige, da hannayenku a ɓangarorinku.
2. Tura kwatangwalo ku baya, tanƙwara gwiwoyinku, ku runtse jikinku cikin tsuguno.
3. Sanya hannayenku a ƙasa kai tsaye gaban, kuma a ciki kawai, ƙafafunku. Canja nauyin ku akan hannayen ku.
4. Juya ƙafafunku baya zuwa ƙasa a hankali akan ƙwallan ƙafafunku a cikin matsayi na katako. Ya kamata jikinka ya zama madaidaiciyar layi daga kai zuwa diddige. Yi hankali kada ku bari baya baya ko gindin ku ya tsaya a cikin iska, saboda duka biyun na iya hana ku yin aiki sosai.
5. ZABI: Ƙasa zuwa cikin turawa ko ƙasan jiki gaba ɗaya zuwa ƙasa, tare da sa ƙwaƙƙwaran aiki. Turawa don ɗaga jiki daga ƙasa kuma komawa matsayin katako.
6. Juya ƙafafunku baya don su sauka kusa da hannunku.
7. Miƙa hannuwanku sama da kai da fashewa da tsalle sama cikin iska.
8. Kasa kuma nan da nan rage baya cikin squat don wakilin ku na gaba.

Tukwici: Ka guji “tsintar” jiki daga ƙasa ta ɗaga kirji da farko da barin kwatangwalo a ƙasa lokacin ɗaga jiki baya daga bene.

Yadda ake sa Burpees su kasance masu Sauki ko Ƙarfi

Babu guje wa gaskiya: Aikin burpee mugu ne. Sa'ar al'amarin shine, wannan yunƙurin yana da yawa kuma ana iya daidaita shi zuwa kowane matakin motsa jiki, ko kuna kan hanyar ku ta hanyar motsa jiki ta hanyar duk aikin motsa jiki na burpee, ko kuma jariri ya hau kan ku don yin motsa jiki na burpee da kyau.

Yadda Ake Yin Burpee Mai Sauki

• Kada ku runtse jikinku a ƙasa yayin raunin katako.
• Matsar zuwa cikin wani wuri mai ƙyalli ta hanyar taka, maimakon tsalle, ƙafafunku a bayanku.
• Cire tsalle a tasha; kawai ku tsaya ku kai makamai sama, ku hau kan yatsun kafa.

Yadda Ake Yin Ƙarfin Burpee

• Ƙara turawa zuwa matsayin katako.
• Ƙara kullun gwiwa zuwa tsalle.
• Yi duka burpee akan kafa ɗaya kawai (sannan juyawa ɓangarori kuma yi a kishiyar kafa).
• Ƙara nauyi (duba: juzu'in ƙarfe mai juyawa).
• Ƙara bugun jaki, à la killer hotsauce burpee.

Bita don