Burpees
kugwinya
The "burpee»Chiitwa chinoyera kutsungirira kweanaerobic. Inoitwa mukufamba kwakati wandei (yakazvarwa kubva kumubatanidzwa wepush-ups, squats uye kusvetuka kwakamira) uye nayo dumbu, musana, chipfuva, maoko nemakumbo zvinoshandiswa.
Mabviro ayo anodzokera ku30s apo Royal H. Burpee, chiremba wefiziositi kubva kuColumbia University (United States), akagadzira kurovedza muviri kuri nyore asi kunoshanda zvakanyanya mune yake thesis yechiremba. umbirimi, izvo zvaisada maturusi ekunze kuyera kugona uye kubatana. Zvakadaro, chiitiko ichi chakazara chakave chakakurumbira mushure mekushandiswa neUS Army, kunyanya Navy neNavy, kuongorora mamiriro emauto ehondo pamberi peHondo Yenyika II.
Mabatirwo anoitwa burpees
Kuita "burpees" kurovedza muviri, unotanga kubva panzvimbo yekutanga mukati squat (kana squats), isa maoko ako pasi uye chengeta musoro wako wakatwasuka.
Ipapo makumbo anodzoserwa kumashure netsoka pamwe chete uye a push-up (inozivikanwawo segokora bend). Pano iwe unofanirwa kuchengeta musana wako wakananga uye kubata pasi nechipfuva chako.
Ipapo makumbo anounganidzwa kuti adzokere kunzvimbo yekutanga. Iko kufamba kunofanirwa kunge kuri kwemvura, saka zvakakosha kushanda pane kubatana.
Pakupedzisira, kubva pachinzvimbo chekutanga, muviri wese unosimudzwa mukusvetuka wakatwasuka, uchisimudza maoko. Inogona kupuruzirwa pamusoro pemusoro. Rangarira kuti zvakakosha kumisa kudonha uye kumhara zvakanaka sezvinobvira. Zvadaro dzokera kunzvimbo ye squat kudzokorora chiito.
El nhamba yenhevedzano uye nguva yekuzorora Pakati peseti ye burpees zvinoenderana nehuwandu hwako: wekutanga, wepakati, wepamberi.
Benefits
- Nechiitwa ichi, maoko, chifuva, mapendekete, abs, makumbo nemagaro zvinotanga kushanda.
- Izvo hazvidi kuti zviitwe mune imwe nzvimbo kana zvinhu zvekunze
- Inobatsira kuvandudza kusagadzikana kwemapapu uye mwoyo
- Inokutendera kuti utaure uye uwedzere mhasuru mashoma munguva shoma, izvo zvinogona kubatsira kukurumidza metabolism
- Kune imwe neimwe yekudzokorora kweburpees unogona kupisa anenge 10 kcal
Iwe unofanirwa kuziva kuti…
- Zvakajairika kune vanotanga kuona chiitiko ichi chakaoma kana chakaoma kuita. Zano renyanzvi nderekuti munhu iyeye azviite nekumhanya kwake uye kugadzirisa kusimba uye kudzokorora kune kugona kwavo.
- Haisi kurovedza muviri kunonyanya kuratidzwa kukudziridza simba, saka unofanirwa kuisanganisa nemamwe maekisesaizi
- Nayo mamhasuru ekusundidzira nekusadhonzwa anoshandiswa, saka haizogadziri mabiceps kana lats.