Burpee (burpee, burpee) - masewera olimbitsa thupi owoneka bwino

Burpee (aka burpee, burpee) ndi zochitika zozizwitsa zomwe sizisiya aliyense alibe chidwi. Amakondedwa kapena kudedwa ndi mtima wake wonse. Ndi mtundu wanji wa masewera olimbitsa thupi komanso momwe umadyera nawo - tiwuza zambiri.

Lero tizilekanitsa, ndikuuzeni za:

• Njira yolondola yochitira burpee, yomwe ingakhale yothandiza kwa oyamba kumene komanso kwa omwe adachita kale;
• Ubwino wa burpee wonenepa ndi kuyanika;
• Ndemanga kuchokera kwa othamanga za izi ndi zina zambiri.

Tanthauzo ndi kumasulira

Choyamba, tiyeni tiyambe ndi tanthauzo ndi kumasulira kwa mawu. Burpees (kuchokera ku Chingerezi) - amatanthauza "kugwada pansi" kapena "kukankha". Madikishonale amafotokozera - uku ndikulimbitsa thupi kophatikizana ndi squat ndi deadlift ndikumaliza poyimirira.

Zimapezeka kuti sizosangalatsa. Mwambiri, awa ndi mawu apadziko lonse lapansi, omveka mzilankhulo zonse zapadziko lapansi. Ndisanayiwale, pakati pa ma burpees kapena ma burpees - gwiritsani ntchito burpee molondolapokhalabe matchulidwe achilengedwe a mawuwa kuchokera mchingerezi.

Burpee ndi masewera olimbitsa thupi omwe amaphatikiza mayendedwe angapo olimba monga squat, ofulumira komanso olumpha. Chinthu chake chodziwika ndi chakuti mu gawo limodzi lokhazikitsidwa kwake, wothamangayo amatha kuchuluka kwamagulu amisili mthupi, pogwiritsa ntchito pafupifupi zonse zazikulu. Koma minofu ya miyendo mosakayikira imalandira katundu wofunikira. Burpee ndimachita zolimbitsa thupi zingapo zomwe zimagwira mawondo, mapewa, zigongono, zingwe ndi mapazi. Ndipo zonse ndi zokongola.

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Ubwino ndi zovuta za burpee

Monga zolimbitsa thupi zilizonse, ma burpee amakhala ndi zabwino zawo komanso zoyipa zawo. Tiyeni tikambirane mwachidule.

Pindulani

Phindu lochita masewera olimbitsa thupi la burpee silingakhale lopitilira muyeso, chifukwa, limodzi ndi zolimbitsa mphamvu zoyambira, lakhala gawo lodziwika bwino la pulogalamu iliyonse yopingasa. Chifukwa chake, kuti - ntchito burpee ndi chiyani?

• Pafupifupi minofu iliyonse mthupi lanu imagwira ntchito nthawi yolimbitsa thupi. Zomwe, ma hamstrings, glutes, ng'ombe, chifuwa, mapewa, triceps. Ndikosavuta kulingalira zolimbitsa thupi zina zomwe zitha kudzitama chifukwa cha izi.
• Burpee imalimbitsa kwambiri minofu yapakati.
• Ma calories amatenthedwa mwangwiro. Tidzakambirana za izi mwatsatanetsatane pambuyo pake.
• Njira zamagetsi zamthupi zimathamanga kwa nthawi yayitali.
• Kuthamanga, kulumikizana komanso kusinthasintha kumapangidwa.
• Machitidwe a mtima ndi kupuma kwa thupi amaphunzitsidwa bwino.
• Sichifuna zida zamasewera kapena kuwongolera maluso kuchokera kwa mphunzitsi. Ntchitoyi ndi yosavuta momwe angathere ndipo mwamtheradi aliyense amapambana.
• Kuphweka ndi magwiridwe antchito zimapangitsa ma burpees kukhala masewera olimbitsa thupi omwe akufuna othamanga.

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Zovulaza

Zachidziwikire, burpee ili ndi mbali zoyipa - palibe ambiri ai, komabe alipo. Chifukwa chake, zowopsa kuchokera ku burpee:

• Kupsinjika kwakukulu pamagulu onse amthupi. Makamaka mawondo. Komanso, ngati mosazindikira "mumagwedezera" m'manja mwanu moyenera, ndiye kuti pali mwayi wovulaza manja anu. Momwemo, zochitikazo zimachitika bwino pamtunda.
• Anthu ambiri amakwiya atazindikira kuti burpee idaphatikizidwa mu WOD.

Chabwino, ndizo zonse, mwinamwake. Monga mukuwonera, burpee siyowopsa kuposa ma carbs othamanga usiku.

Momwe mungapangire burpee molondola?

Apa tafika pachinthu chofunikira kwambiri. Kodi mungachite bwanji zolimbitsa thupi za burpee molondola? Tiyeni timvetsetse njira yochitira izi pang'onopang'ono, titaphunzira zomwe ngakhale oyamba kumene amatha kuthana ndi zochitikazo.

Tiyenera kunena kuti pali mitundu yambiri ya burpee. M'chigawo chino, tiwunika mtundu wakale. Mukaphunzira momwe mungachitire, mwina simudzakhala ndi mavuto ndi enawo.

Tiyeni tidutse njira yopangira burpee pang'onopang'ono.

Gawo 1

Malo oyambira ayimirira. Kenako timakhala pansi pamakhadi, ndikupumitsa manja athu patsogolo pathu pansi - manja phewa kupatukana (mosamalitsa!).

Gawo 2

Kenako, timabweza miyendo yathu kumbuyo ndikutsimikiza kuti ili m'manja mwathu.

Gawo 3

Timapanga ma push-up m'njira yoti tigwire pansi ndi chifuwa ndi chiuno.

Gawo 4

Timabwerera mwachangu kumalo othandizira pomwe tidayimirira.

Gawo 5

Komanso musunthe mwachangu kupita pamalo nambala 5. Ndikalumphira kamodzi kakang'ono ka miyendo timabwerera kumalo oyambira. M'malo mwake, masitepe 4-5 ndi gulu limodzi.

Gawo 6

Ndipo kumapeto kwake ndikulumpha ndikuwombera mmanja. (Chenjezo: Onetsetsani kuti mwakhala owongoka kwathunthu ndikuwombera molunjika pamutu panu.) Mulimonse momwe mungagonere - msana wanu usakhale wolunjika.

Kodi burpee imayaka kangati?

Anthu ambiri omwe amafunafuna mitundu yonse komanso njira zabwino kwambiri zochepetsera thupi ali ndi chidwi ndi funsoli, kodi burpee (burpee) amawotcha mafuta angati? Kupatula apo, kutchuka kwa masewerawa akutsogola, chifukwa cha zozizwitsa zambiri. Tiyeni tiwone kuchuluka kwama burpees poyerekeza ndi mitundu ina ya zochitika, kutengera magulu osiyanasiyana olemera.

Chiwerengerocho chinatengedwa kuchokera ku calorie yotsatirayi pa 1 burpee = 2.8 pamayendedwe a 7 pamphindi. Ndiye kuti, ngati mukutsatira njirayi, ndiye kuti kuchuluka kwakanthawi kake kambiri pa burpee kudzakhala 1200 kcal / ola (lolemera makilogalamu 90).

Kupuma panthawi yochita masewera olimbitsa thupi

Kwa othamanga ambiri, vuto lalikulu ndikupuma nthawi ya burpee. Si chinsinsi kuti chovuta kwambiri kuchita koyambirira ndikuchita izi molondola chifukwa mpweya umasochera. Momwe mungakhalire vutoli? Momwe mungapumire moyenera ndi burpee kuti muchite bwino momwe mungathere pathupi?

Ochita masewera olimbitsa thupi amalimbikitsa njira yotsatirayi:

1. Gwerani (njira yopumulira mkono) - inhale / exhale -> pitilizani
2. Timabweretsa miyendo yathu m'manja -> inhale / exhale -> kulumpha
3. Tikukhazikika, imani pamapazi athu -> ipumulirani / kutulutsa mpweya

Ndi zina zotero. Kuzungulira kumapitilizabe. Ndiye kuti, pali magawo atatu opumira pa burpee imodzi.

Kodi ndi burpee yochuluka bwanji yomwe iyenera kuchitidwa?

Nthawi zingati zomwe muyenera kupanga burpees zimadalira ntchito yomwe mudadzipangira. Ngati ndi gawo la zovuta, ndiye kuchuluka kwake, ngati mungaganize zophunzitsira izi, ndiye kuti zinanso. Pafupifupi, njira imodzi kwa oyamba kumene kudzakhala bwino kuchita nthawi 40-50, kwa wothamanga wodziwa kale nthawi 90-100.

Kuthamanga kwabwino kwa burpee kwamaphunziro kumakhala kangapo kasanu ndi kawiri pamphindi.

Zolemba

Pakadali pano, zosangalatsa kwambiri ndi zolemba zapadziko lonse zotsatirazi:

1. Woyamba wa iwo ndi wa Chingerezi Lee Ryan - adalemba mbiri ya dziko maulendo 10,100 m'maola 24 pa Januware 10, 2015 ku Dubai. Pa mpikisano womwewo, mbiri inalembedwa pakati pa azimayi munjira yomweyo - maulendo 12,003 adaperekedwa kwa Eva Clark waku Australia. Koma ma burpee awa analibe kulumpha ndikuwombera pamutu pawo.
2. Ponena za burpee wamtundu waposachedwa (ndikulumpha ndikuwomba pamutu), mbiriyo ndi ya Andrey Shevchenko waku Russia - adabwereza mobwerezabwereza 4,761 pa Juni 21, 2017 ku Penza.

Ndichoncho. Tikukhulupirira kuti mwasangalala ndikuwunikidwanso pa masewerawa. Gawani izi ndi anzanu! 😉

Onerani kanemayo: The 100 Burpee Burnout. POP Cardio (Mulole 2025).