Cikakkar Motsawa Daya: Yadda Ake Yin Juyawar Iron Burpee

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• Yadda Ake Yin Juyawar Iron Burpee
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Jen Widerstrom, mahaliccin hanyar WiderStrong da ƙabilar horarwa da daraktan motsa jiki na Shape, ya ƙirƙiri wannan burpee baƙin ƙarfe kawai don Siffa, kuma shine jimlar duka: motsa jiki mai ƙarfi tare da plyo mai bugun zuciya da ɗaukar nauyi mai nauyi wanda aka gina a ciki.

" horon kwakwalwa ne kuma, tare da sauye-sauyen matakin da daidaitawar juyi," in ji ta. Widerstrom ya ɗauki tsalle-tsalle-tsalle na burpee na gargajiya kuma ya ɗaga gungumen azaba ta ƙara murɗawar iska mai digiri 90 da dumbbell-mai nauyi.

"Za ku so ku tafi fam 20 ko fiye saboda canjin jiki yana faruwa ne kawai tare da isasshen kuzari," in ji ta. "Amma za ku iya farawa da 12-pounder don saukar da fom ɗin ku."

Don ƙusar da wannan sifar, hoton da ke yin kisa daga tsugunne - dumbbell kusa da kafa yayin da yake tafiya sama - maimakon tsalle kawai. (Duba nan don madaidaicin nau'in mutuwa na dumbbell.) Yayin da kuke tuƙi ta cikin ƙafafunku don tsalle sama daga tsummoki, kuna yin plyo deadlift, da gaske yana aiki daga glutes zuwa maruƙa. Bugu da ƙari, tun da kuna kawo dumbbell tare da tafiya a lokacin jirgin, kuna samun fa'idar abs: "Ina son hanyar da samun rashin daidaituwa tushe na ƙalubalen yadda ainihin ku ke aiki."

Yanzu, game da wannan kwata juyi: "Yana da damar yin aiki da ƙananan rabin ku tare da motsa jiki daban," in ji ta. "Ko yin juzu'i na takwas zai kai ku inda nake so ku je." (Kuna son wani ƙalubalen burpee mai wahala? Gwada Zazzabin Sauce mai zafi daga Nike Master Trainer Kirsty Godso)

Gwada motsi ta amfani da alamar Widerstrom a sama da shawarwarin da ke ƙasa (kuma la'akari da ƙara shi a cikin wannan motsa jiki mai nauyi guda ɗaya wanda ta ƙirƙiri).

Yadda Ake Yin Juyawar Iron Burpee

A. Fara tsayawa tare da nisa na ƙafafu, riƙe da dumbbell mai nauyi a hannun dama.

B. Lanƙwasa gwiwoyi kuma a ci gaba da komawa ƙasa don saukar da dumbbell zuwa ƙasa a cikin juyawar mutuwa.

C. Har yanzu kuna riƙe dumbbell, sanya ɗayan dabino a ƙasa kuma tsalle ƙafa zuwa cikin babban katako mai faɗi da ƙafa.

D. Juya ƙafa zuwa baya don tsugunne. Deadlift da dumbell baya tsaye, ajiye baya lebur da core tsunduma, da tsalle, juya kwata zuwa hagu.

E. Maimaita, yin tsalle sau hudu zuwa hagu don kammala cikakken juyawa. Canja dumbell zuwa daya hannun, kuma maimaita, juya da sauran shugabanci.

Mujallar Shape, fitowar Yuli/Agusta 2019

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