Nzira Nhatu dzeKuchinjisa Yako Burpees

Zvemukati

• Ongororo ye

Burpees, iyo yechinyakare kurovedza muviri munhu wese anoda kuvenga, inozivikanwa zvakare se squat kukanda. Hazvina mhosva kuti unoidaidza kuti chii, kufamba kwemuviri wakazara uku kuchakushandira. Asi, isu tinoziva mabhureki anogona kutyisidzira, saka isu takatyora iro rozo pasi kuita misiyano mitatu: kutanga, wepakati, uye kumberi.

Kutanga: Famba kunze

Kunze kwekusuma muviri wako kune ekutanga mechanics ye burpee, iyi vhezheni inoita kuti iite basa rakakura rekudziya-up. Kuenda kubva wakamira kune iyo puranga kunowana moyo wako kupomba uye kunomutsa moyo wako.

Pakati: Push-ups uye Plyometrics

Kuwedzera push-up pazasi pekufamba uye kusvetuka kumusoro kunowedzera dambudziko rekuoma uye kurova kwemwoyo wako.

Advanced: Wedzera uremu

Kutsiva iyo squat yekusvetuka nehuremu hwepamusoro muchina unowedzera rimwe dambudziko kumaoko nepakati. Shandisa mashanu kusvika ku10-pound uremu hwekuita.

• Isa dumbbells netsoka dzako. Gadzika pasi uchiunza maoko pamberi petsoka dzako, svetuka makumbo ako munzvimbo yeplank.
• Ita Push-up.
• Svetudza tsoka dzako kumberi kumaoko ako uchidzokera kune yakadzika squat chinzvimbo. Tora zviyero zvako uye simuka uchimanikidza kurema pamusoro. Ita yako abs kuti uchengetedze torso yakatarisana.
• Dzorera zviyero zvakare netsoka dzako apo iwe uchigadzirira kubuda zvakare.
• Ita 15 reps seti.

Kana ukasarudza kutambura kuburikidza maviri kusvika matatu seti e15 reps yeimwe yeiyi shanduro nhatu, inzwa kudada uye ziva kuti washanda maoko ako, makumbo, glutes, mapfudzi, uye musimboti. Ndozvakawanda bang zveyako yekurovedza buck.

Zvimwe kubva FitSugar:

Gadza Kicheni Yako Kumusoro Kuti Ubudirire Kune Hutano

Kushambira Mitemo Ose Anotanga Anofanira Kuziva

Kuputsa Zvakaipa (Tsika): Kurara Kudiki

Kunobva: Megan Wolfe Photography paJ+K Fitness Studio

Ongororo ye