Kalori Nawa ne Burpees ke ƙonewa?

Wadatacce

• Kalori ya ƙone
• Ta lambobi
• Nauyi da adadin kuzari
• Burpe nawa ya kamata ku yi?
• Yadda ake yin burodi
• Amfanin burpees
• Madadin burpees
• Tsalleng jacks
• Tsalle squats
• Turawa
• Katakan katako
• Sauye-sauyen Burpee
• Layin kasa

Ko da ba ka yi la'akari da kanka mai sha'awar motsa jiki ba, mai yiwuwa ka ji labarin burpees. Burpees motsa jiki ne na calisthenics, wani nau'in motsa jiki ne wanda yake amfani da nauyin jikinku.

Tare da motsa jiki na calisthenics, zaku iya inganta ba kawai ƙarfi da juriya ba, har ma daidaituwa da sassauci.

Lokacin aiki, zaku iya mamaki yadda tasirin motsa jiki ya dogara da yawan adadin kuzari da yake ƙonawa. Adadin adadin kuzari da aka kona yayin motsa jiki ya bambanta da nauyi, karfi, da sauran dalilai.

A cewar Baton Rouge General, zaku iya ƙona kusan adadin kuzari 160 kuna yin mintuna 17 na burpees.

A cikin wannan labarin, zamu yi la'akari da yadda yawancin adadin kuzari ke ƙonewa, yadda ake yin su, da sauran fa'idodin yin burpe.

Kalori ya ƙone

Kamar yadda aka ambata a sama, kuna ƙona kusan adadin kuzari 160 a kowane minti 17 da kuke yin burpees. Bari mu karya wannan lambar zuwa wani abu mafi amfani:

Ta lambobi

• Kusan adadin kuzari 9.4 ya ƙone na kowane minti na burpees da aka yi.
• Yana ɗaukar yawancin mutane kusan dakika uku don yin burki ɗaya.
• Sakan uku a kowace burpee yayi daidai da burpees 20 a minti ɗaya, ya danganta da gudu da kuma mita.

Bayan yin karamin lissafi, zamu iya ganin cewa yana ɗaukar kusan burpees 20 don ƙone kusan adadin kuzari 10. Koyaya, nauyi na iya shafar adadin adadin kuzari da aka ƙona yayin motsa jiki kuma.

A cewar Makarantar Kiwon Lafiya ta Harvard, lokacin da ake yin minti 30 na ƙwaƙƙwaran calisthenics:

Nauyi da adadin kuzari

• Mutum mai fam 155 zai ƙone kusan adadin kuzari 1.25 fiye da mutum mai fam miliyan 125.
• Mutumin da yake da laban 185 zai ƙone kusan adadin kuzari sau 1.5 fiye da mutum mai fam 125.

Idan aka ba da wannan bayanin, matsakaicin mutum na iya ƙone ko'ina daga 10 zuwa 15 adadin kuzari na kowane burpees 20.

Da ke ƙasa akwai ginshiƙi wanda zai iya taimaka maka ƙayyade adadin adadin kuzari da za ku ƙone yayin yin burpees, ya danganta da nauyin ku.

Burpe nawa ya kamata ku yi?

Burpees suna dauke da ci gaba na calisthenics yana motsawa, saboda haka yana da mahimmanci ka dauki lokacinka ka aiwatar dasu da tsari mai kyau don kaucewa rauni.

Idan kana yin burki daya kowane dakika uku, zaka iya tsammanin kayi burpees 20 a minti daya. Idan kayi burushi a hankali, zaka iya yin burge 10 zuwa 15 a minti ɗaya maimakon haka.

Hakanan, bambancin bambance-bambancen burpees na iya canza adadin lokacin da zai ɗauke ku don yin burpee ɗaya.

Yadda ake yin burodi

Hanya mafi sauƙi don tunanin burpee shine cewa yana da cikakken katako wanda ya biyo bayan tsalle tsalle. Anan akwai babban koyawa na gani don yadda ake yin burpee:

Ga wasu umarnin mataki-mataki:

1. Tsaya fuskantar gaba. Yourafafunku su zama masu faɗin-baya-baya kuma hannayenku su kasance a gefenku.
2. Rage kanku ƙasa cikin tsugunne ta hanyar tura duwawarku baya da lankwasa gwiwoyinku. Mayar da hankalinka zuwa cikin dugaduganka, maimakon zuwa ƙwallon ƙafarka.
3. Jingina gaba ka ɗora tafin hannunka a ƙasa a gabanka. Matsayin tafin hannunka ya zama ya fi ƙafarka ƙanƙanta.
4. Tsalle ƙafafunku baya, kuɗa ƙafafunku kuma sauko kan ƙwallan ƙafafunku. Yi tunanin wannan canjin kamar tsalle cikin cikakken katako. Yayin wannan matsayin, shigar da abs don tallafi kuma tabbatar da cewa ba tadawa ko sag da bayanku ba.
5. Sake tsalle ƙafafunku gaba har sai sun tsaya kusa da hannayenku.
6. Miƙa hannu tare da hannunka bisa kanka ka yi tsalle, sannan ka dawo ƙasa don sake zagayowar ta cikin motsi gaba ɗaya.

Kodayake hanyoyin da ke sama na daidaitaccen burpee ne, sauran shahararrun bambance-bambancen bambance-bambancen sun hada da:

• aara turawa yayin cikin matsayin wuri
• aara katako na katako yayin da yake cikin matsayi
• aara tsalle tsalle yayin da yake tsaye

Ba tare da wane irin bambancin burpee da ka zaba ka yi ba, koyon tsari mai kyau shine mafi mahimmanci.

Amfanin burpees

Burpees cikakken motsa jiki ne na motsa jiki wanda ke mai da hankali kan ƙarfin ƙarfin tsoka. Zasu iya taimakawa don haɓaka ƙarfi da jimiri a matsayin ɓangare na aikin motsa jiki na yau da kullun kuma suna iya samun wasu fa'idodi suma.

A cikin, masu bincike sun gano cewa motsa jiki masu nauyi, kamar burpees, sun sami damar rage hawan jini a cikin mata manyan mata.

Ba wai kawai burgewa ba ne babban motsa jiki na motsa jiki ba, ana iya yin su a wani bangare na tsarin horarwa na tazara mai karfi (HIIT). HIIT yana mai da hankali kan ɓarkewar motsa jiki mai motsawa tare da lokutan dawowa.

An yi nazarin fa'idodin HIIT da yawa don yanayi daban-daban, gami da ciwon sukari na 2 na musamman, kiba, da lafiyar zuciya. A cikin ɗayan, masu bincike sun gano cewa HIIT na iya samun tasiri mai tasiri akan aikin mitochondrial da nau'in fiber a cikin ƙwayoyin tsoka.

Madadin burpees

Akwai dalilai da yawa da yasa wani ba zai iya amintuwa ko yin burpee yadda ya kamata ba, amma ba damuwa - akwai yalwa da yawa irin wannan motsa jiki wanda zaku iya yi maimakon hakan.

Bincika wasu daga waɗannan hanyoyin haɓaka don motsa jiki mai tasiri daidai:

Tsalleng jacks

Jump jacks wani babban motsa jiki ne wanda za'a iya aiwatar dashi azaman motsa jiki na HIIT. Ba kamar burpees ba, tsalle-tsalle masu tsalle ba sa sanya nauyi mai nauyi a kafaɗa.

Tsalle squats

Tsalle tsalle-tsalle suna ba ka damar yin ɓangaren ƙarshe na burpee ba tare da yin katako ba. Wannan aikin zai sanya irin wannan matsin lamba a gwiwoyi kamar yadda burpees suke yi, amma kuma, ba matsin lamba da yawa a kafaɗun ba.

Turawa

Pushups babban mai farawa ne cike da motsa jiki wanda ke sanya ƙananan damuwa akan ɗakunan. Kafadu da abs suna ci gaba da aiki kuma ya dogara da bambancin turawa, haka ma kafafu da glute.

Katakan katako

Gwanin Plank babban zaɓi ne ga burpees lokacin da baza ku iya canzawa tsakanin katako da tsaye ba. Kamar burpees, suna amfani da matsayi na katako amma ba su komawa tsaye, ma'ana ƙananan rauni akan gwiwoyi.

Hakanan plank jacks suna yin babban motsa jiki na HIIT, kamar burpees.

Sauye-sauyen Burpee

Idan har yanzu kuna sha'awar yin burpee amma ba za ku iya aiwatar da shi gaba ɗaya ba, madadin zai iya canza shi. Don yin ƙwanƙwasa burki, gwada waɗannan gyare-gyaren:

• Yi kowane motsi ɗaya bayan ɗaya.
• Shiga ciki da fita daga katako maimakon tsalle.
• Tsaya don gamawa maimakon tsalle don gamawa.

Layin kasa

Burpees babban aikin motsa jiki ne wanda ke ƙone ko'ina daga adadin kuzari 10 zuwa 15 a minti ɗaya. Idan baku taɓa yin burpee ba a baya, yana da mahimmanci ku koyi fom mai kyau don kauce wa rauni.

Idan kuna neman ƙaddamar da shirin motsa jiki tare da ƙarin motsawar calisthenics kamar burpees, ƙwararren motsa jiki na iya taimakawa. Ziyarci Kwalejin Koyon Wasannin Wasanni ta Amurka na ProFinder don neman ƙwararren motsa jiki kusa da kai.