Hanyoyi 3 don Yin Tsugune

Wadatacce

• Bayani
• Yadda suke aiki
• Yadda ake yin matsi na squat
• Don ainihin burpee:
• Aara matsawa ko tsalle
• Dara dumbbells
• Awauki

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Bayani

Kuna iya kiran su squat thrus thrus ko burpees - amma ba lallai ba ne ku kira su aikin da kuka fi so. Gaskiyar ita ce, matsalolin cin zarafi suna da kalubale. Amma wannan shine ya sa suke da tasiri sosai.

“Masu horarwa suna son su. Amma mutane sun tsane su, ”in ji Sarah Bright, kwararriyar mai bayar da horo da koyar da motsa jiki daga kungiyar Midtown Athletic Club da ke Chicago.

Bright ya ce burpees shine babban zabin mai horarwa saboda, "suna da inganci, basa bukatar kayan aiki, kuma ana iya sauya su cikin sauki domin matakan motsa jiki da yawa."

Yadda suke aiki

Wani mutum mai suna Dr. Royal H. Burpee ya kirkiro wannan atisayen a matsayin gwajin dacewa ga mambobin soja. "Muna amfani da shi yanzu don gina ƙarfin jijiyoyin jiki da juriya, tare da horar da mutane don yin aiki a cikin bugun zuciya mafi girma (kusa da bakin kofa)," in ji Bright

Yin aiki a wannan matakin ba kawai ƙona ƙarin adadin kuzari ba ne, “amma kuma yana ƙara yawan amfani da iskar oxygen bayan motsa jiki (EPOC) wanda ke haifar da ci gaba da ƙona har ma da karin adadin kuzari bayan da kuka daina motsa jikin, kuma ya ci gaba da yin hakan har tsawon awanni. ”

A takaice dai, matsi na motsa jiki yana ba ka damar samun fa'idodi da yawa na zuciya biyu kuma ƙarfin horo.

Yadda ake yin matsi na squat

Saboda basa buƙatar kayan aiki kuma babu ƙwarewa ta musamman, zaku iya yin tursasawa a gida.

Don ainihin burpee:

1. Tsaya tare da ƙafafunku kafada kafada-nesa da hannayenku ta gefenku.
2. Asa zuwa cikin wurin tsugunno kuma sanya hannayenku a ƙasa.
3. Shura ko taka ƙafafunku baya cikin wani tsari.
4. Tsalle ko taka ƙafafunku gaba don komawa matsayin tsugunne.
5. Komawa tsaye.

Yana iya zama mai sauƙi, amma bayan yin waɗannan da yawa a cikin sauri, za ku ga ƙalubale na aiwatar da ayyukan da aka aiwatar da kyau.

Lokacin da burpees na asali suka sami sauƙi, gwada waɗannan bambancin:

Aara matsawa ko tsalle

Lokacin da kuka sauka a cikin wuri mai laushi, ƙara turawa kafin kawo ƙafafunku zuwa gaba. Lokacin da kuka zo tsaye, ƙara tsalle, sa'annan ku dawo daidai ƙasa don wurin zama don wakilci na gaba.

Dara dumbbells

Bright kuma yana ba da shawarar ƙara saitin dumbbells na haske a kowane hannu don ƙara ƙarfin juriya. Samu wasu anan.

Lokacin da kuka dawo wurin farawa a ƙarshen ƙwanƙwasawa, ɗaga su cikin matsi sama don yin aiki da hannayenku da kafaɗunku.

Awauki

Ko burinka na ƙarshe na ƙoshin lafiya shi ne rasa nauyi ko samun ƙarfi, matsi na tarko da yawancin saɓani masu yawa na iya taimakawa.

Idan burpee na asali yana da ƙalubale, har ma zaku iya daidaita shi ta ɗaya hanyar. Mai haske yana ba da shawarar amfani da matakala ko dandamali ƙarƙashin hannuwanku maimakon tafiya har zuwa bene. Wannan yana baka damar sauƙaƙa cikin matsi na gargajiya ba tare da tursasa kanka da yawa a farkon ba.