Uku Kupisa-Zvakanaka-Zvakanaka Burpee Workout Kunoratidza Kufamba uku ndiko Cardio King

Zvemukati

• Dziisa
• Yekutanga Burpee
• High-knee Pop-up
• Judo Roll neKusvetuka
• Plank Reach
• Burpee neKnee-tuck Jump
• Squat Thrust nePush-up
• Kutenderera squat Burpee
• Chikepe-pose Bata
• Ongororo ye

Iwe unogona kunge wakaita maburpees kubva kare muzuva rejimu kirasi, uye pane chikonzero isu tese tichiri vakabatikana pavari. Ndiro rairo raunoda kuvenga, asi kufamba kwehuremu uku ndiko kwepasuru yakazara, musanganiswa wakakwirisa weakasimba-cardio uye allover kuveza. (Uyezve edza iyi yekuremerwa muviri kune vanhu vanoda kuvenga mabhureki.)

Muchokwadi, kubaya masekondi makumi maviri-masere emaburu kunozowana iwe kukudziridzwa kumwechete mukusimba sekuita sprints: Ivo vaviri vanokanganisa kurova kwemoyo wako uye VO2 max (huwandu hwakawanda hweoxygen iyo muviri wako unogona kushandisa panguva yekurovedza muviri), vatsvagiri paUniversity yeGeorgia yakawanikwa. Musiyano mumwe chete? Exercisers muchidzidzo avo vakaita maburpees vakawanawo kuzara-kwemasimba kusimbisa muviri. Kwete izvozvo chete, asi zvichienzaniswa nemamwe maitiro ekurwisa, akadai squats, mapapu, uye mapuranga, burpees anopisa kanokwana katatu nhamba yemakoriori, mafuta-anonyungudika 9.6 paminiti, sekureva kwemushumo uchangopfuura mu Journal of Strength & Conditioning Research.

"Burpees ndeimwe yemitambo inoshanda kwazvo yekupisa macalorie, uye nekuti iwo macompound kufamba, hausi kuzoshanda chete musumbu rimwe chete," anodaro Shaun Jenkins, murairidzi muNew York City uyo, neYG Studios, ane yakagadzira kirasi nyowani yakatenderedza iyi boot camp staple. "Kune nzira dzakawanda dzakasiyana dzekuputsa burpee kuita simba rakasiyana rinofamba uye kuwedzera uye kuderedza kuoma, zvekuti kana iwe ukaisa zvese zvinofambira mberi pamwe chete, mhedzisiro ndeye muurayi mumwe chete," anodaro. "Ndinoda kudaidza rufu neburpee." (Unoda mabhero emwedzi here? Edza yedu 30-MazuvaBurpee Challenge.)

Wagadzirira kuita? Edza Jenkins's ingenious burpee circuit, iyo inoshandura chiyero chinofamba nemisiyano mitsva inosimbisa yega yega fiber fiber yauinayo.

Kuti uwedzere kupisa kwako kwekoriori, famba nekukurumidza sezvaungakwanise uchichengetedza fomu chaiyo, Jenkins anodaro. Mumaminetsi makumi maviri nematanhatu, unenge uchidonhedza ziya uye wopedza zvizere nesimba rako uye cardio. Kuhwina-kuhwina.

Kusimba: Zvakaoma (RPE: * i8 kana 9out yegumi)

Nguva yese: 26 maminitsi

Iwe uchada: Kungorema kwemuviri wako

Inoshanda sei: Dziyirai, wozopedzisa maekisesaizi mukurongeka imwe nguva kuburikidza, uchizorora kana warairwa. Dzokorora dunhu kamwe.

Maoriro Akapiswa: 220

Dziisa

Ita 1 mineti yemabvi akakwirira. Zvadaro mira netsoka hip-upamhi zvakaparadzana, uye squat. Mira, uchikwira kumabhora

yetsoka uye inosvika pamusoro. Enderera kweminiti rimwe. Tevere, peta kumberi, famba maoko uende mupuranga, wobva waita 1 kusunda-kumusoro. Famba maoko kudzokera pakumira. Enderera kweminiti rimwe, wobva wadzokorora zvakateedzana kamwe zvakare.

Yekutanga Burpee

A. Mira nemakumbo pamwechete. Crouch, uye sima michindwe pavhu pamberi pako.

B. Pasina kusimba, svetuka tsoka udzokere papandi.

C. Benda magokora kudzikisa chipfuva nezvidya pasi.

D. Dhinda kumusoro kune plank uye svetuka tsoka wakanangana nemaoko.

E. Svetuka zvakakwirira sezvaunogona, kuve nechokwadi kuti keet iri pasi pemapfudzi usati watanga. Rova maoko pamusoro.

Dzokorora kweminiti imwe.

High-knee Pop-up

A. Mira netsoka chiuno-upamhi zvakaparadzana, maoko akakotama nemativi. Kurumidza kusimudza rakakotama kurudyi ibvi kuhudyu kukwirira, dzokera pakamira, wobva waunza kuruboshwe ibvi kumusoro.

B. Kubva pakamira, kukotama, kuisa mapendekete pasi, uye kusvetuka tsoka kudzoka padanda, uchidzikisa muviri pasi.

C. Zvinoputika sundira kumusoro uye svetuka tsoka maoko maoko kumhara munzvimbo yakadzedzereka, mabvi akakotama negumbo reruboshwe kumberi.

D. Wobva wasvetuka kumusoro-soro sezvaungagona, uchimhara zvinyoro-nyoro nemakumbo muhupamhi-upamhi hwakaparadzaniswa. Dzokorora nguva ino uchidzika netsoka yekurudyi mberi.

Ramba kweminiti 1, uchichinjanisa mativi.

Judo Roll neKusvetuka

A. Rara wakatarisa pasi nemabvi akaiswa muchipfuva uye maoko nemativi.

B. Uchishandisa yako abs, tambanudzira kumusoro kune chigaro chakagara uye isa tsoka pasi.

C. Kumanikidza tsoka dzakasimba kupinda pasi, simuka kuti umire usina kushandisa maoko kusundira kure; svetuka kumusoro.

Dzokorora kweminiti imwe.

Plank Reach

A. Tanga pauriri mupuranga pamaoko epamberi, magokora akananga pasi pemapfudzi neminwe yakapararira.

B. Svika kumberi neruoko rwakatambanudzwa rworudyi uye bata pasi pamberi pako. Dzokera kutanga, shandura mativi, uye dzokorora.

Ramba uchichinjana kweminiti rimwe.Wobva wazorora kweminiti imwe.

Burpee neKnee-tuck Jump

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, wobva wakotama uye wadyara michindwe pasi.

B. Svetuka tsoka kudzokera kupuranga, wozodzika muviri pasi.

C. Dzvanya kumusoro kune puranga, wobva wasvetuka tsoka wakananga kumaoko kuti umire.

D. Kubva pakamira, squat, ndokusvetuka, tucking mabvi akananga pachipfuva uye kuunza michindwe kubata mabvi. Nyika ine mabvi akapfava.

Dzokorora kweminiti imwe.

Squat Thrust nePush-up

A. Tanga pasi mupuranga pamapende.

B. Svetuka tsoka uchienda kunze kwemichindwe uye simuka uve muhombe squat, uunze michindwe pamwechete pamberi pechipfuva (sekunamatira nzvimbo), magokora akakotamiswa nemativi.

C. Wobva waisa zvakare mapendekete pasi uye wosvetuka tsoka kudzokera mupuranga; ita 1 kusundidzira kumusoro.

Dzokorora kweminiti imwe.

Kutenderera squat Burpee

A. Mira nemakumbo chiuno-upamhi parutivi, wobva wadzikira mune yakadzika squat, magokora akakombama nemativi.

B. Kuchengeta chinzvimbo, shandisa simba rekukungurukira pasi (mira kana midback yabata pasi), wobva wabata abs kukurumidza kuumburuka kumberi uye kudzoka kuzomira.

C. Kubva pakamira, kukotama, michindwe pasi, uye kusvetuka tsoka kudzoka mupuranga. Svetuka tsoka uchienda kumaoko uye dzokera pakamira.

Dzokorora kweminiti imwe.

Chikepe-pose Bata

A. Kutanga kurara pasi pasi nemaoko nemativi, wobva waita abs kusimudzira kumusoro muV nemaoko akatwasanudzwa pamberi pako pakureba kwepafudzi.

Bata kweminiti imwe.Wobva wazorora kweminiti imwe.

Ongororo ye