Akawanda Sei maCalori Anopisa Burpees?

Zvemukati

• Makorori akatsva
• Nemanani
• Kurema uye macalorie
• Unofanira kuita mabhuru mangani?
• Maitiro ekuita burpee
• Zvakanakira burpees
• Dzimwe nzira kumabhureki
• Jumping jacks
• Svetuka squats
• Pushups
• Mapuranga jacks
• Burpee kugadzirisa
• Chinokosha

Kunyangwe iwe ukasazviona semunhu anofarira zvekudzidzira zvekufarira, iwe ungangodaro wakanzwa nezve burpees. Burpees ndeye calisthenics kurovedza muviri, mhando yechiitwa inoshandisa muviri wako uremu.

Ne calisthenics kurovedza muviri, iwe unogona kunatsiridza kwete chete simba uye kutsungirira, asi zvakare kubatana uye kushanduka.

Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita basa panze, unogona kushamisika kuti kurovedza muviri kunoshanda zvakadii pamusoro pekuti ingapisa macalorie mangani. Huwandu hwe macalorie akapiswa panguva yekurovedza muviri hunosiyana nehuremu, kusimba, nezvimwe zvinhu.

Sekureva kwaBaton Rouge General, unogona kupisa dzinosvika zana nemakumi masere macalorie uchiita maminetsi gumi nemanomwe emaburu.

Muchikamu chino, tichanyatso tarisa kuti mangani macalorie burpees anopisa, maitiro ekuzviita, uye zvimwe zvakanaka zvekuita mabhureki.

Makorori akatsva

Sezvambotaurwa pamusoro apa, iwe unopisa dzakatenderedza 160 macalorie pamaminetsi gumi neshanu aunoita mabhureki. Ngativhurei iyi nhamba pasi kune chimwe chinhu chinoshanda:

Nemanani

• Anokwana 9.4 macalorie anopiswa paminiti yega yemabhureki akaitwa.
• Zvinotora vanhu vazhinji kutenderedza masekondi matatu kuti vaite burpee imwe chete.
• Masekondi matatu pa burpee akaenzana makumi maviri emabhuru paminiti, zvichienderana nekumhanya uye kuwanda.

Mushure mekuita mamwe masvomhu akareruka, tinogona kuona kuti zvinotora mabhureki makumi maviri kuti apise makirori gumi. Nekudaro, huremu hunogona kukanganisa huwandu hwe macalorie akapiswa panguva yekurovedza muviri futi.

Sekureva kweHarvard Medical School, kana uchiita maminetsi makumi matatu esimba calisthenics:

Kurema uye macalorie

• 155-pondo munhu achapisa ingangoita 1.25 zvakapetwa macalorie kupfuura munhu 125-paundi munhu.
• Munhu ane makirogiramu zana namakumi mapfumbamwe nemapfumbamwe anopisa macalorie zvakapetwa ka1,5 kupfuura munhu wepondo mazana maviri nemashanu.

Zvichipa iyi ruzivo, munhu wepakati anogona kupisa chero kupi kubva gumi kusvika gumi nemashanu macalorie kune ese makumi maviri burpees.

Pazasi pane chati inogona kukubatsira kuti uone kuti mangani macalorie aunopisa paunenge uchiita burpees, zvinoenderana nehuremu hwako.

Unofanira kuita mabhuru mangani?

Burpees inoonekwa seyakakwira calisthenics kufamba, saka zvakakosha kutora nguva yako uye kuzviita nefomu chaiyo kuti udzivise kukuvara.

Kana iwe uri kuita burpee imwechete mumasekondi matatu ega ega, unogona kutarisira kuita mabhureki makumi maviri paminiti. Kana iwe ukaita yako burpees zvishoma zvishoma, iwe unogona kuita gumi kusvika gumi nemashanu burpees paminiti panzvimbo.

Zvakare, misiyano yakasiyana yemaburu inogona kuchinja iyo nguva inotora iwe kuti uite imwe burpee.

Maitiro ekuita burpee

Nzira yakapusa yekufunga nezve burpee ndeyekuti izere puranga rinoteverwa nekusvetuka kwe squat. Hechino chakakura chinoonekwa chidzidzo chekuita burpee:

Heano mamwe nhanho-nhanho mirairo:

1. Mira wakatarisana kumberi. Tsoka dzako dzinofanirwa kunge dzakapamhama-hudyu uye maoko ako anofanira kunge ari padivi pako.
2. Zvidzikise pasi mu squat nekusundira chiuno chako kumashure uye kupfugama mabvi ako. Tarisa uremu hwako muzvitsitsinho zvako, pane kupinda pamabhora etsoka dzako.
3. Tsamira mberi uye isa zvanza zvako zvakatsetseka pasi pamberi pako. Position yemichindwe yako inofanira kuve yakatetepa kupfuura tsoka dzako.
4. Dzoka tsoka dzako kumashure, uchitambanudza makumbo ako uye kumhara pamabhora etsoka dzako. Funga nezve shanduko iyi sekusvetukira mupuranga rizere. Pakati peichi chinzvimbo, bata iyo abs yekutsigirwa uye uve shuwa kuti usasimudze kana kusega musana wako.
5. Svetudza tsoka dzako kumberi zvakare kusvikira dzamira padhuze nemaoko ako.
6. Tambanudza nemaoko ako pamusoro pemusoro wako uye svetuka mudenga, wozodzokera kumashure pasi kutenderera nekufamba kwese zvakare.

Kunyangwe iwo maratidziro ari pamusoro ari eiyo burpee yakajairwa, mamwe akakurumbira burpee misiyano inosanganisira:

• kuwedzera pushup uchiri panzvimbo yeplank
• kuwedzera pani jack uchiri panzvimbo yeplank
• kuwedzera tuck kusvetuka uri panzvimbo yakamira

Hazvina mhosva kuti nderupi rudzi rwekusiyana kweburpee iwe yaunosarudza kuita, kudzidza fomu chaiyo ndicho chakanyanya kukosha chinhu.

Zvakanakira burpees

Burpees yakazara-muviri calisthenics Workout iyo inotarisa pakuvaka mhasuru simba. Vanogona kubatsira kunatsiridza simba uye kutsungirira sechikamu chenguva dzose yekurovedza muviri uye vanogona zvakare kuve nezvimwe zvakanaka zvakare.

Mune a, vaongorori vakaona kuti kurovedza muviri, senge burpees, vakakwanisa kudzikisa zvakanyanya kukanganiswa kweropa mune vakadzi vakuru vane hutano.

Haisi chete mabhureki ane simba-rekuvaka ekurovedza muviri, anokwanisa zvakare kuitwa sechikamu cheiyo yakakwira yakasimba nguva yekudzidzira (HIIT) regimen. HIIT inotarisa pakuputika kwekurovedza muviri kwakanyanya kuchinjaniswa nenguva dzekupora.

Zvakanakira HIIT zvakave zvakadzidzwa zvakanyanya kune akasiyana mamiriro, kusanganisira mhando 2 chirwere cheshuga, kufutisa, uye hutano hutano. Mune imwe, vaongorori vakaona kuti HIIT inogona kuve nemhedzisiro yakanaka pane mitochondrial basa uye fiber mhando mumaseru maseru.

Dzimwe nzira kumabhureki

Kune zvikonzero zvakawanda nei mumwe munhu angave asingakwanise kuita zvakachengeteka kana zvinobudirira kuita burpee, asi kwete kunetseka - kune akawanda akafanana macalisthenics maitiro iwe aunogona kuita panzvimbo.

Tarisa uone dzimwe dzeiyi burpee dzimwe nzira dzekuita zvakafanana zvakaenzana:

Jumping jacks

Jumping jacks ndeimwe yakazara-muviri calisthenics kurovedza iyo inogona kuitwa seHIIT Workout. Kusiyana nemaburu, kusvetuka kwejack hakuise seyakawanda bodyweight kumanikidza pamapfudzi.

Svetuka squats

Svetuka squats dzinokutendera iwe kuti uite chikamu chekupedzisira che burpee pasina kuita iro puranga. Ichi chiitiko chichaisa kumanikidza kwakafanana pamabvi sezvinoitwa nemaburu, asi zvakare, kwete zvakanyanya kumanikidza pamapfudzi.

Pushups

Pushups ndeye huru yekutanga-yakazara-muviri macalisthenics inofambisa iyo nzvimbo isinganetsi pamajoini. Mafudzi uye abs anoramba achibatikana uye zvinoenderana nekusiyana kwepushup, saka nemakumbo nemakumbo.

Mapuranga jacks

Plank jacks ndeimwe nzira yakanakisa kune burpees kana iwe usingakwanise kuchinja pakati pepuranga nekumira. Kunge burpees, ivo vanoshandisa iyo plank chinzvimbo asi havadzokere pakamira, zvichireva kushoma kunetseka pamabvi.

Plank jacks zvakare inogadzira yakakura HIIT Workout, senge burpees.

Burpee kugadzirisa

Kana iwe uchiri kufarira kuita burpee asi usingakwanise kuzviita zvizere, imwe sarudzo inogona kunge iri yekuigadzirisa. Kuti uite burpee yakashandurwa, edza izvi zvigadziriso:

• Ita imwe neimwe kufamba imwe panguva.
• Pinda mukati uye kunze kwepuranga pane kusvetuka.
• Mira kuti upedze pane kusvetuka kuti upedze.

Chinokosha

Burpees yakakura calisthenics kurovedza iyo inopisa chero kubva gumi kusvika gumi nemashanu macalorie paminiti. Kana iwe usati wamboita burpee pamberi, zvakakosha kuti udzidze fomu chaiyo kuti udzivise kukuvara.

Kana iwe uri kutsvaga kukomberedza chirongwa chako chekurovedza muviri pamwe nemamwe macalisthenics anofamba kunge burpees, wezvekurovedza muviri nyanzvi anogona kubatsira. Shanyira iyo American College of Sports Medicine's ProFinder kuti uwane weunyanzvi hwekurovedza muviri padhuze newe.