Burpee yokhala ndi mphamvu pamakina

Zochita za Crossfit

5K 0 03/01/2017 (kukonzanso komaliza: 04/06/2019)

Zochita za burpee, zomwe ndizodziwika bwino ku CrossFit, zimakhala ndi kusiyanasiyana kosiyanasiyana, komwe kumakhudza kuyenda kwamphamvu zingapo nthawi imodzi munthawi yochepa. Chovuta kwambiri pamndandandawu chimawerengedwa kuti ndi burpee wokhala ndi mphamvu pamphete. Zimafunikira kuchokera kwa wothamanga osati mphamvu zazikulu zokha, komanso kupezeka kwa maphunziro apamwamba aukadaulo. Chifukwa cha masewerawa, wothamanga amatha kupopa pafupifupi minofu yonse mthupi.

Ngati mumakonda kuphatikiza ma burpees okhala ndi mphamvu pamphete mu pulogalamu yanu yophunzitsira, simungathe kulimbitsa kokha thupi lonse, komanso kulimbitsa kusinthasintha, kulumikizana kwa mayendedwe amthupi. Komanso, pagawo limodzi, muwononga ndalama zochulukirapo.

Chonde dziwani kuti zochitikazo ndizoyenera kwa othamanga odziwa, ndipo oyamba kumene akuyenera kupanga ma burpees ndikukakamiza kunyanyala mphete mosiyanasiyana.

Njira zolimbitsa thupi

Burpee wokhala ndi mphamvu pamakina amafunika kuti othamanga azitha kuyenda mosiyanasiyana:

1. Yambani poyambira - imani patsogolo pa mphetezo. Kenaka khalani pansi ndi manja anu m'lifupi.
   
2. Finyani pansi mofulumira.
   
3. Kwezani thupi ndikudumpha pamphete.
   
4. Mothandizidwa ndi kugwedezeka, pangani kotuluka ndi mphamvu ya manja awiri pamphetezo.
   
5. Pitani ku projectile, kenako ndikubwezeretsanso.
6. Bwerezani burpee kunja kwa mphete.

Chiwerengero cha ma seti ndi kubwereza pamtundu uliwonse ndichapadera. Ngati mumakankhira popanda zovuta, ndipo mukukumana ndi zovuta pazinthuzo, ndiye kuti muyenera kuyamba kugwira ntchito potuluka ndi manja awiri.

Kuti mukulitse mphamvu zanu pantchitoyi, muyenera kukwera pafupipafupi, komanso kuchita zinthu zingapo zolimbitsa thupi pa bar yopingasa ndi mipiringidzo yofananira.

Crossfit kulimbitsa thupi zovuta

Mapulogalamu ambiri opangira mtanda amakhala ndi mitundu yosiyanasiyana ya ma burpee momwe amapangira. Ochita masewera olimbitsa thupi kwambiri amayesera kuphatikiza izi ndi zolimbitsa mphete.

Tikukuwonetsani imodzi mwa malo okhala ndi burpees okhala ndi mphetezo.

Pazovuta zamtunduwu, ndikwanira kungodutsa 1 bwalo lazolimbitsa thupi. Pogwiritsa ntchito masewera olimbitsa thupi panthawi yophunzitsira, kuti mupeze zomwe mukufuna mu phunziro limodzi, ndibwino kuti muthe kuchita mabwalo 3-4. Chiwerengero chobwerezabwereza chizikhala chokwanira pazokha. Ngati zikukuvutani kuphatikiza ma burpees ndikutulutsa mphetezo, chitani zinthu ziwirizi mwakanthawi. Simusowa kupumula pakati pa reps.

Onerani kanemayo: The Burpee (July 2025).