4 Burpee Dzimwe nzira dzeInoshamisa Imba Workout

Zvemukati

• Ongororo ye

Rudo 'em (rwatinogona kufungidzira chete vanopenga vanoita) kana kuvenga' em, burpees ibasa rimwe chete riri kugara. Pakutanga yaishandiswa muchiuto panguva yemisasa yebhutsu uye kudzidziswa kwekutanga kudzidzisa uye kurova varwi muchimiro, ichi chizere-muviri kurovedza muviri hachisi nyore. Inosanganisa mafambiro senge squat, kusvetuka, puranga, uye pushup, iyo, kana yasanganiswa, inokwidza zvakanyanya kurova kwemoyo wako.

"Burpees tax the cardio vascular system by making you go from vertical to horizontal usina nguva yekugadzirisa," anodaro Alex Nicholas, NASM-CPT, muridzi uye murairidzi kuEpic Hybrid Training muNew York City. "Vanokatyamadza uye vanomutsa muviri - kunyanya kana uri kuita zvinopfuura zvishanu panguva."

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Imwe-Makumbo Burpee

A Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Simudza rutsoka rwako rworudyi kubva pasi. Pane rimwe gumbo, svetuka pasi mupuranga rine gumbo rimwe chete, mapendekete zvakananga pamusoro pemaoko, glutes akadzvanywa, abs anobatanidzwa, uye muviri mumutsara wakatwasuka kubva kumusoro kuenda kutsoka.

B Ita pushup, uchidzikisa kusvikira chipfuva chako charova pasi.

C Uchiri kushandisa gumbo rimwe chete, svetuka rutsoka rwako kumusoro kumusoro kwamaoko ako uye simuka. Ita 10 reps yakazara, mashanu pagumbo rega rega.

Kugadziridza: Ita pushup pamabvi ako, asi ita shuwa kusvina glutes uye batanidza musimboti kuitira kuti butt yako isamira mudenga paunenge uchidzika pasi.

Burpee Broad Jumps

A Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Tanga kugwesha woisa maoko pasi, svetuka makumbo uchidzokera mupuranga wodzikisa chipfuva chako kusvika charovera pasi. Panguva imwechete yekusimudza nemaoko ako kusimudza chipfuva chako uye kusvetuka tsoka dzako kumusoro kumaoko ako kuti umire.

B Gara kumashure muzvitsitsinho zvako uye udzike kune kota squat, wobva waputika kumusoro uye svetukira kumberi, uchishandisa maoko ako kukurumidza, kusvika paunogona. Tendeuka wozodzokorora. Ita gumi reps.

Kutenderera-Kudzoka Burpee

A Tanga kugara kumashure mu squat uye udzikise yose nzira kudzika kusvikira bhuti rako rabata pasi. Ramba uchikungurukira kumapfudzi ako, wobva washandisa iko kumhanya kuti udzokere kumusoro kuti umire, mune kumwe kufamba kwemvura.

B Ita burpee yakajairika, uchiisa ands pasi, uchisvetuka tsoka uchidzokera mupuranga sezvo chifuva chako chichidzikira pasi. Panguva imwechete yekusimudza nemaoko ako kusimudza chipfuva chako uye kusvetuka tsoka dzako kumusoro kumaoko ako kuti umire. Ita gumi reps.

Epic (kana Spider Pushup) Burpee

A Mira netsoka dzakaparadzana pamafudzi, wobva watsveta pasi woisa maoko pasi paunenge uchisvetuka tsoka dzako uchidzokera mupuranga refu. Simudza gumbo rako rerudyi uye usvike pamabvi ako erudyi kugokora rako rerudyi apo iwe paunenge uchiita pushup, uchichengeta musana wakatsetseka, glutes yakadzvanywa, uye musimboti wakabatanidzwa. Wedzera gumbo rekurudyi kumashure woisa zvigunwe pasi.

B Simudza gumbo rekuruboshwe uye usvike pabvi rekuruboshwe kugokora rekuruboshwe paunenge uchiita pushup, uchichengeta musana wakafuratira, glutes yakadzvanywa, uye musimboti wakabatanidzwa. Wedzera gumbo reruboshwe kumashure uye zvigunwe zvigunwe pasi.

C Svetuka tsoka maoko uye simuka. Ndiyo imwe rep. Ita gumi reps.

Ongororo ye