Alexia Clark's Bodyweight Workout Inokubatsira Iwe Kuvaka Zvirinani Burpee

Zvemukati

• Kukwira Kwemakomo
• Push-Up
• Squat kukanda
• Bodyweight Squat
• Push-Up Burpee
• Ongororo ye

Burpees maoko pasi iro rinonyanya kugadzirisa maitiro. Vazhinji vanhu vanovada kana kuvenga ne (mhasuru) inopisa shungu. Uye mumwe mukadzi paakatyora burpee rekodhi yepasirese gore rino, zvakave pachena kuti kunyangwe iyo tsananguro ye "burpee" inogona kupokana kwazvo. Pasinei nokuti ukamira papi pakufamba, zvakadaro, zvakakodzera kuita. Kwete chete ivo vanopa yakazara-muviri kuveza, asi zvakare ndeimwe yeanoshanda zvakanyanya maekisesaizi ekupisa macalorie.

Kunyangwe iwe uchiyamwa paburpees kana uchingoda kunyatso kugadzirisa maitiro ako, edza iyi dunhu kubva kuna Alexia Clark, mudzidzisi uye mugadziri weFit yeChikonzero chirongwa. (Iwe zvakare uchazoda kumuitira Iye Akasarudzika Yakazara-Muviri Sculpting Dumbbell Workout.)

Kufambisa kwega kwega ndiko kusiana kwezvinhu zvakakosha zve burpee: squats, mapuranga, uye mapush-ups. Chinangwa chacho? Kuvaka kusvika kumasekonzi makumi matatu ekusimudzira-up burpees. Kunyangwe chako chinangwa chiri chekuyedza chakaomesesa burpee musiyano ungafungidzirwe kana kungoita kubudikidza nekirasi pasina kuburitsa mudzidzisi wako, izvi zvinokutorera nhanho imwe (er, burpee?) Padhuze.

Kukwira Kwemakomo

A. Tanga munzvimbo yakakwirira yepuranga. Dhirowa ibvi chairo kuchipfuva.

B. Kurumidza kutsika rutsoka rwerudyi udzokere kupuranga uchiunza mabvi ekuruboshwe kuchipfuva.

C. Dzokorora kufamba, kuchinja tsoka nekukurumidza.

Imwe yemasekondi makumi matatu.

Push-Up

A. Tanga munzvimbo yakakwirira yepuranga. Benda magokora kumashure pa45-degree angles kudzikisa muviri wese wakananga pasi, kumbomira kana chipfuva chiri pasi pehurefu hwegokora.

B. Pushira muzvanza kutwasanudza maoko uye dzokera kunzvimbo yekutanga.

Enderera kwemasekondi makumi matatu.

Scale down: Ita push-up pamabvi ako.

Squat kukanda

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa. Kudzika mu squat, zvidya zvakatarisana pasi nemaoko akabatwa pamberi pechipfuva kuti atange.

B. Isa michindwe pasi pasi pakati petsoka, pamusoro pefudzi-upamhi hwakaparadzaniswa.

C. Svetuka tsoka udzokere kune yakakwira puranga chinzvimbo.

D. Chibva wasvetuka makumbo kunze kwemaoko uye simudza chipfuva mudenga munzvimbo ye squat kuti udzokere panzvimbo yekutanga.

Enderera kwemasekondi makumi matatu.

Bodyweight Squat

A. Mira netsoka dzakafara zvishoma kudarika hip-width zvakaparadzana, zvigunwe zvakatendeuka zvishoma kunze.

B. Gara kumashure, uchikotama mabvi kuti squat kusvikira zvidya zvakafanana kana kuti zvakada kufanana nepasi.

C. Ruramisa mabvi uye kutyaira chiuno kumberi kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi matatu.

Push-Up Burpee

A. Kubva pakamira, donhedza maoko ese pasi uye svetuka tsoka mbiri kumashure panguva imwe chete.

B. Bend magokora kumashure pa45-degree angles kudzikisa muviri wese pasi, uchimbomira kana chifuva chiri pazasi pegokora kukwirira.

C. Rongedza magokora uye svetuka tsoka kuenda mumaoko.

D. Pakarepo simuka uye svetuka, maoko anosvika padenga.

Enderera kwemasekondi makumi matatu.

Scale down: Ita push-up pamabvi.

Ongororo ye