Burpees: mabhenefiti, maficha, maitiro + 20 burpee uye chirongwa chakagadzirira

Burpee (mamwe mabhureki) - ichi chiitwa plyometric, iri mubatanidzwa wekusvetuka, mapuranga uye Push-UPS. Ichi chi-super-inoshanda kurovedza muviri chinobatanidza tsandanyama dzese mumuviri wako nekukurumidza chinotora nzvimbo dzemwoyo nzvimbo dzinopisa mafuta uye chinokutendera iwe kupisa akawanda macalorie munguva pfupi.

Exercise burpee (kana seinonzi mamwe maburpees) yakaumbwa muna 1939 naAmerican chiremba wezvepamoyo Sayenzi , Royal H. Burpee senzira inokurumidza uye yakavimbika yekuita bvunzo dzekusimba. Asi kufarirwa kwakakosha chiitiko ichi chave kugashirwa mushure mekumuka kwepamberi pekurovedza burpee chinhu chakakosha chechidzidzo. Iye zvino burpee inoshandiswa zvakanyanya kwete kwete muchinjikwa chete, asi mune iyo nguva, inoshanda uye yemoyo kudzidziswa.

Verenga zvakare nezve mamwe maitiro:

• Kusvetuka kubereka maoko nemakumbo (Jumping Jack)
• Squat ine vprygivanie (squat Jump)
• Kukwira (Makomo Anokwira)

Ruzhinji ruzivo nezve burpee

Kana iwe usingazive nezve burpee kurovedza muviri, ngatirangarirei kuti ndizvo. Muchokwadi, ichi chiitwa chinosanganisira zvinhu zvitatu: puranga, pushup, uye kusvetuka. Iwe unotanga nechinzvimbo chekakadzika squat, famba muplank, ita kusundidzira-kumusoro, dzokera mukati yakadzika squat uye ita kusvetuka kumusoro. Iko kurovedza kunoitwa kwekudzokorora kushoma pasina kumira. Kuti ujekeswe isu tinokupa iwe burpee mune yehupenyu vhezheni:

Burpee rudzi rwechiitiko chakasarudzika - inokutendera iwe kushandisa ese makuru mhasuru mapoka zvakaenzana zvinobudirira. Mune zvikamu zvakasiyana zvekuitwa kwebasa rakasanganisirwa mhasuru dzemapfudzi, triceps, chipfuva, AB, musana, magaro, hamstrings, quadriceps. Uye zvakare, nekuda kwekusvetuka kwemutoro uye kufamba kwemuviri kubva kune yakatwasuka ndege mune yakamira iwe unomhanyisa kukurumidza kukwenya kwemoyo uye nekudaro unopisa macalorie akawanda.

Iyo burpee kurovedza inoda danho rakakosha rekutsungirira uye simba, saka ndicho chiratidzo chemuviri wemuviri unobatanidzwa. Kune vakawanda burpee ndiyo isingadiwe uye yakaoma cardio kurovedza muviri. Nekudaro, iwe unogona kugara uchiita kuti zvive nyore kupedzisa burpee, kusanganisa Push-UPS kana kusvetuka kunze kwekuteedzana.

Maitiro ekuita burpee?

1. Mira yakatwasuka nemakumbo mafudzi akaparadzana. Bhendesa mabvi ako uye tora yakadzika squat, wakazendama maoko ake pasi.

2. Unosvetukira kumashure wotora chinzvimbo cheplank. Muviri unofanirwa kuchengetedza tambo yakatwasuka, chiuno uye musana wezasi haufanire kukotamira pasi. Machindwe akanangana nepasi pemapfudzi akabatanidzwa

3. Bhendesa magokora ako kumashure wobata chipfuva chepasi apo muviri wako unoramba uri tambo yakatwasuka. Iwe unogona zvakare kuita musiyano weiyo burpee neyakajairwa Push-UPS inoenderana pasi pasina kubata kudzidza.

4. Dzokera kune iyo puranga chinzvimbo, kuchengetedza yakatwasuka muviri mutsara.

5. Enda mberi, uchikweva ibvi kutsoka. Zvidya zvinowirirana nepasi, usasimudze magaro kumusoro.

6. Kurumidza kubuda, kusimudza maoko nemuviri kumusoro. Ndokumbira utarise, dzoka wakatwasuka, kutarisa kwakanangiswa kumberi, muviri nemakumbo zvinogadzira tambo yakatwasuka. Kurema kwemuviri hakuwedzerwe kumashure, kufamba kunoitwa zviri nyore uye nekukurumidza.

7. Wobva wagadzika pasi wodzokera mune yakadzika squat, wobva wabhawa, uye Push-UPS, kuyedza kuuraya burpee padanho rinoenderera.

Chenjerera! Kwete kurambidza kumashure uye kwete horbites panguva yekuitwa kwe burpee. Muviri unofanirwa kugadzira tambo yakatwasuka isina kukombama uye kukanganisa. Iwe unofanirwa zvakare kuteedzera chaiyo fomu yekurovedza muviri, uye chengetedza kumhanya kwazvo.

10 zvikonzero zvekushandisa burpee (mamwe mabhureki)

1. Burpee ndeimwe yeakanyanya simba-rakasimba cardio kurovedza muviri, izvo zvinokubatsira iwe nekukurumidza kukwidza kupisa uye kupisa macalorie. Ehe, iyo poistenie iyo yakakwana kurovedza muviri yekudzora uremu!
2. Ichi chiitwa chinosanganisira nhamba hombe yemhasuru yekumusoro neyezasi zvikamu zvemuviri. Uchashanda mhasuru mumawoko, mapendekete, chifuva, AB, musana, makumbo uye magaro - basa racho raisanganisira muviri wese.
3. Nguva dzose burpee inodzidzisa yemoyo system, yekufema system inokura uye inowedzera simba rako.
4. Nezve chiitiko ichi, hauzodi zvekuwedzera zvekushandisa, icho kukwana uremu.
5. Unogona kuzviita pamba, munzvimbo yekurovedza muviri, mumugwagwa, paNhandare yekutamba - chero kupi.
6. Kuita maekisesaizi kune zvakawanda zvakagadziridzwa: kubva pane yakapusa yakaderera maitiro sarudzo kune yakanyanya-yakaoma. Unogona kusarudza sarudzo inokodzera iwe.
7. Burpee inovandudza kuputika kwesimba kwemhasuru, ichikubatsira iwe kuvandudza kumhanya kwako uye kutsungirira.
8. Burpee inokodzera uye avo vanoita kudzidziswa kwesimba: ichi chiitwa chinobatsira kudzivirira kumira mukudzidziswa kwesimba uye nekukurumidza mhasuru kukura.
9. Ichi chiito chihombe chekuvandudza mwero pamwe nekubatana.
10. Iwe unokwanisa kugadzirisa manyore mutoro muchiitwa ichi. Unoda kutarisa pamuviri wezasi? Vhura maviri akasvetuka mune yega iteration. Kufarira muviri wepamusoro? Wedzera mashoma Push-UPS. Tinofanira kushanda kuburikidza nepepanhau? Dhonza mabvi pachipfuva munzvimbo yeplank. Burpee iri kurovedza muviri kwakasiyana siyana kunogona kugadziridzwa nyore nyore kune chinangwa chavo.

Contraindications yekuita burpee:

• Matambudziko nemajoini
• Chirwere chemwoyo chisingaperi
• Kurema kukuru (> 30% pamusoro peyakajairwa)
• Varicose veins
• Kubata uye nguva yekuzvara (mwedzi 2-3)

Kana iwe uine chero zvinopesana nezvakanyanya kurovedza muviri, unogona kusarudza iyo yakasarudzika yakaderera kukanganisa ita burpee, iyo ichakurukurwa pazasi. Rangarira kuti kuonda uye kuwana muchimiro zvinogoneka pasina kurovedza muviri kwakanyanya. Ehe, nehuremu hwakaderera hwekurovedza muviri kuti uwane mhedzisiro zvingangotora nguva yakawanda, asi njodzi haina kukodzera.

Burpees yevanotanga

Kuti udzidze maitiro ekuita iyo burpee kurovedza inogona zvachose munhu wese! Isu tinokupa iwe nhanho-nhanho, iwe unozoziva burpee kunyangwe mhedzisiro yekutanga. Zvekare zvakare tinosimbisa, kwete hazvo kuti tisvike kune yepamberi vhezheni yechiitwa. Iwe unogona kuramba uri pane iyo sarudzo inonyanya kukunakira iwe, uchingowedzera huwandu hwekudzokorora.

Nhanho 1: burpee yakaderera kubata nechigaro

Akazendama maoko ake pachigaro, nhanho inokurumidza isina kusvetuka, tora chinzvimbo cheplank. Wobva waenda kumberi uye tora chinzvimbo chakamira. Enderera padanho rinotevera rekutambudzika kana iwe uchigona kuita 13-15 reps iyi sarudzo burpee mumutsara. Ndokumbira utarise, iyo yakakwira chigaro, zviri nyore kuita maekisesaizi. Panzvimbo pechigaro iwe unogona kushandisa nhanho chikuva, sofa, tafura yemubhedha.

Nhanho yechipiri: burpee yakaderera mhedzisiro pasi

Iwo iwo iwo musimboti wekuurayiwa senge yekutanga nhanho, asi yatove pasi. Kamwe iwe paunogona kuita ichi chiitwa 2 seti e15 reps, enda kune inotevera nhanho yekutambudzika. Kana iwe uine dambudziko nemabvi, gara mune ino shanduko burpee.

Nhanho 3: Burpee isina Push-UPS uye inosvetuka kunze

Iyo yakasarudzika burpee, asi isina iyo pushups uye inosvetuka kunze. Kazhinji inoshandiswa mukudzidziswa kwemoyo seyakareruka vhezheni yechiitwa. Yakakwana kune avo vane zvishoma ruzivo rwemakirasi uye kusvika parizvino kungoziva iyo burpee. Kana iwe uchizokwanisa kuita chivimbo kuita maviri seti e2 kudzokorora kwesarudzo iyi kurovedza muviri, enda kumberi nekusvetuka.

Chikamu 4: Burpee isina Push-UPS

Kana usati wadzidza kudzura kubva pasi, unogona kusvetuka chikamu chePush-UPS mune rino chiitiko. Iwe unogona zvakare kuita pushups kubva pamabvi, asi izvi zvinokanganisa simba rekurovedza muviri, saka zvirinani kudzidza kudzidza kuita Push-UPS kubva pasi. Verenga zvakawanda nezve izvi mune ichi chinyorwa: Zvese nezve Push-UPS: kubatsirwa, kukuvara, maficha, maitiro mumifananidzo.

Nhanho 5: Yekutanga vhezheni yeiyo burpee ine Push-up

Uye pakupedzisira iyo chikamu 5 vhezheni yeiyo classic burpee ine Push-up.

Izvo zvinosanganisirawo imwe nadzurudzo yeiyo run-burpee - nekubata kwechifuva nemakumbo epasi. Iyi sarudzo inowanzo shandiswa muchinjiko. Muiyo HIIT yekudzidzisa mapoka makirasi uye -mumba sarudzo inowanzo shandiswa nePush-up.

Iyo scheme inomhanya burpee

Musiyano wakakurumbira wechirongwa chekusimudzira kutsungirira uye hunyanzvi hwekuita burpee iri kuwedzera huwandu hwekudzokorora. Kutanga ne10 burpees zuva rega rega uye zvishoma nezvishoma wedzera yavo huwandu. Zviise iwe wekupedzisira chinangwa (semuenzaniso, kudzokorora makumi mashanu mumutsara) uye enda kumufananidzo uyu. Isu tinokupa iwe ichi chakagadzirira-chakagadzirwa scheme burpee pazuva 31 pamwe nekuwedzera zvishoma nezvishoma muhuwandu hwekudzokorora.

Kana iwe uchizviona uri wepamberi, uye wakagadzirira kusvika zana reps mumwedzi, pane iyi sarudzo:

Mhando ye burpee inosarudza zvichienderana nezinga ravo rekugadzirira. Pamusoro pekuwedzera huwandu hwekudzokorora kuwedzera iro dambudziko rekutambudzika. Semuenzaniso, vhiki rekutanga iwe unoita burpee usingasvetuke kunze; vhiki yechipiri - nekusvetuka kunze, asi pasina Push-UPS; vhiki rechitatu - yatove nePush-UPS, nezvimwe.

Nzira yekuwedzera sei nhamba yekudzokorora kwe burpee? Kuti iwe ugone kuona kufambira mberi mukuitwa kweiyo burpee kurovedza, saka ita chokwadi chekudzidzira zvinotevera zviitwa. puranga pamaoko nepamberi, push-UPS, gara-UPS uchisvetuka nemabvi anosvetukira kuchipfuva mubhawa. Zvakare kurudzira kuita plyometric Exercises yekuvandudza kwesimba rinoputika remhasuru.

Bhandi: maitiro ekuita + makumi mashanu nemashanu

20 burpee mumifananidzo

Tinokupa iwe yakasarudzika sarudzo ye: 20 burpee embodiments mumifananidzo yekuenzanisira. Kuwedzera kusiyanisa kwe burpee kuchakubatsira iwe kusiyanisa ako ekurovedza.

Burpee yepakati yepakati yekugadzirira

1. Burpee nekubata kwepafudzi

2. Burpee neruoko anobata mabvi ake

3. Burpee-dhizaini yoga

4. Burpee-mugomo anokwira

5. Vamwe vanogocha zana nemakumi masere neshanu

6. Burpee inotsausa makumbo kumashure

7. Burpee nekick padivi

8. Burpee-Spiderman

9. Burpee ine dhonza mabhero

10. Burpee ine dhonza mabhero mumabhawa

Burpee yepamberi nhanho

1. Burpee kutenderera

2. Burpee ine nyeredzi svetuka

3. Burpee nekusvetuka

4. Burpee nekusvetukira kudivi

5. Burpee nekuberekesa tsoka mutsambo

6. Burpee pagumbo rimwe

7. Burpee nekusvetuka kwakamira mutambo

8. Burpee nekusvetuka padanho-chikuva

9. Burpee nekusimudza makumbo nedanho

10. Burpees ane mapapu

Kutenda ma gifs youtube chiteshi: Kevin Saum, andreanne kusimba, FXBWhiteBearMN, Jacquelyn Son, mapfupi masiketi ane Marsha, burpee modification, Coretraining CZ, Hotel Workout.

Circuit kudzidziswa neshanduro dzakasiyana dze burpee

Kune vanotanga isu tinokurudzira kuedza chirongwa ichi nekuwedzera zvishoma nezvishoma mukuomarara uye kuwanda kwekudzokorora pazuva sezvakataurwa pamusoro. Asi kune zvakanyanya kufambiswa zvine hanya, isu tinopa akati wandei sarudzo dzekudzidzira ne burpees. Unogona kudzokorora zvakapetwa zvakawanda sezvaunogona.

Zvepakati nhanho

Ita yega yega kurovedza muviri 8-10 nguva uye 30 masekondi kuputsa. Dzokorora kurovedza muviri seakawanda pamakumbo iwe sezvaunogona. Pakati pekutenderera zorora kwemaminetsi maviri.

Sarudzo 1

• Burpee-Spiderman
• Burpee + imbwa yakatarisana kumusoro
• Classic burpee pasina kusvetuka
• Burpee neruoko anobata mabvi ake
• Burpee ine dhonza mabhero

Sarudzo 2

• Burpee-mugomo anokwira
• Burpee nekubata kwepafudzi
• Burpee ine kick kudivi
• Burpee ine dhonza dumbbells mubhawa
• Burpee inodzosera makumbo kumashure

Yepamberi nhanho

Ita yega yega kurovedza muviri kakapetwa kagumi, uyezve 10 masekondi kutyora. Dzokorora kurovedza muviri seakawanda pamakumbo iwe sezvaunogona. Pakati pekutenderera zorora kwemaminetsi maviri.

Sarudzo 1

• Burpee pagumbo rimwe
• Burpee ine dhonza dumbbells mubhawa
• Classic burpee isina iyo pushup
• Burpee nekuberekesa tsoka mutsambo
• Burpee ine nyeredzi svetuka

Sarudzo 2

• Burpees ane mapapu
• Burpee kutenderera
• Burpee nekubata kwepafudzi
• Burpee ine nyeredzi svetuka
• Burpee nekusvetuka padivi

Ongororo pane iyo burpee kurovedza kubva kune vatinyoresa

1. Alina: “Kekutanga kusangana neburpee group cardio kurovedza muviri. Ini ndanga ndichangotanga kuita kugwinya, uye kekutanga, chokwadi, ndakaita chete 3 kana 4 kudzokorora. Uye anotevera musikana akaitwa chinyararire kwe10-15 uye kunyange Push-UPS! Exercise as a litmus test in the group - pakarepo ona ndiani ari kuita kwenguva yakareba ndiani achangopfuura :) Mushure memwedzi mitatu yekundidzidzisa burpee haatye kuita zvakapfuura gumi neshanu reps zvechokwadi Push UPS ine zvakawanda zvekuvandudza (anodaro murairidzi, vanga vakadzika zvakaringana) ”.
2. Mary: “Mamwe mabhawa - chandinofarira kurovedza muviri. Hauzive kuti zvese zvinotya. Kwandiri kune iko kwakaomesesa kurovedza muviri. Semuenzaniso, mapundu ane kusvetuka - ndiko kuti, Hongu, zvakaoma (uye nenzira inoshungurudza yakaipa kupfuura mamwe mabhureki). Nekudaro, mamwe mabhureki, ini ndinogara ndichigadzira musiyano neyakajairwa Push-UPS, ini ndaive ndisina kunyatsogona kurova pasi. Kunyangwe vamwe varairidzi vachizviita nekubata pabonde. Handizive kana zviri nani.
3. Alexander: “Ndinoenda pa crossfit, varairidzi vanowanzo sanganisira burpee mukurovedza muviri. Pakutanga zvinoita kunge kwakaoma kurovedza muviri, asi zvishoma nezvishoma zvijairire. Kazhinji mukurovedza kwakadai senge crossfit kana HIIT inowanzo fanirwa kukunda, asi kana iwe ukaona kufambira mberi - kungori kufadza kusingatsanangurike ”.
4. Olga: Kekutanga nguva pandakaona mamwe mabhureki mune kumwe kwekudzidzira kumba. Oo, ikozvino ndinonzwisisa kuti kwaive nechiedza-vhezheni (isina kusvetuka kunze), uye yekutanga yevhiki kuita kunyangwe iyo yaive nzvimbo. Zvino, chokwadika, mamwe mabhureki ari kwese kwese, ivo vanoziva uye hazvina kuoma kuita. Asi ini handivade, uye kana varairidzi vakati “zvino mamwe mabhureki”, handikwanise kudzvinyirira zvemukati “ini”.
5. Julia: "Kazhinji kacho unoita burpee pamuchinjikwa. Handitombozive kuti kurovedza muviri uku kunodaidzwa sei nemazvo uye kunoonekwa sekusina kutyisa. Kurovedza muviri kwakanaka, kunonyatsoshanda muviri wese uye danho rekutuka rinowedzerwa zvakanyanya. Ini ndakatanga ndakuvadza chiuno, ndichiratidza kuti handina kushandisa, asi ndokuzopfuura ”.

Yakagadzirira vhidhiyo yekudzidzira ne burpee

Kana iwe usingade kuzvibatanidza iwe, tinokupa iwe akati wandei-akagadzirira vhidhiyo kurovedza, ayo akavakirwa pa burpee. Iyi vhidhiyo yakanaka yekuvandudza kutsungirira kwako uye simba, kurasikirwa uremu uye kuumba mutete mutete une toni.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

1. 10-mineti yekudzidzira burpee muchiRussia

2. Fitness Blender: 10 Mins. 100 Burpees Dambudziko

3. Christine Salus: 20 Min. HIIT Burpee Kupenga

4. Mudzidzisi Womuviri: 20 Min. Burpee Dambudziko (20 Akasiyana maBurpees)

Burpee (mamwe mabhureki) chiito chikuru chekudzikisira uremu uye matauriro emuviri. Kana iwe uri kuita cardio kudzidziswa, saka ive shuwa yekuisa mune yako yechirongwa chirongwa burpees. Pakutanga, unogona kusakwanisa kuita reps yakawanda, asi nekuwedzera kwekutsungirira uye simba iwe uchavandudza mashandiro ako zuva nezuva.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho