4 Beddelka Burpee ee loogu talagalay Shaqada Guriga ee layaabka leh

Qanacsan

• Dib u eegis loogu talagalay

Jeclow (taas oo aan qiyaasi karno dadka waalan oo kaliya inay sameeyaan) ama necbahay em, burpiesku waa hal jimicsi oo halkan u jooga inuu joogo. Asal ahaan waxaa loo adeegsaday milatariga inta lagu guda jiro xeryaha kabaha iyo tababbarka aasaasiga ah si loogu beero edbinta iyo karbaashka askarta qaab ahaan, jimicsigan jirka oo dhan ma fududa. Waxay ku dartaa dhaqdhaqaaqyo sida boodbood, boodbood, loox, iyo riixid, kuwaas oo, marka la isku daro, si dhab ah u kicin doona garaaca wadnahaaga.

"Burpees waxay canshuuraan nidaamka xididdada wadnaha iyagoo kaa dhigaya inaad ka soo baxdo toosan oo aad u jiifto adiga oo aan haysan waqti aad ku hagaajiso," ayuu yidhi Alex Nicholas, NASM-CPT, milkiilaha iyo tababbarka Tababbarka Isku-dhafka ee Epic ee Magaalada New York. "Way naxaan oo ay toosiyaan jidhka -gaar ahaan haddii aad samaynayso wax ka badan shan markiiba."

Oo imisa kaloori ayuu gubtaa isku -darkaan dilaaga ah? Sida laga soo xigtay Spartan Race, 283 burpees ayaa dhalaali kara 270 kalori oo la cunay qaaddada jalaatada Ben iyo Jerry's Cookie Dough ee laga yaabo inaad cuntay xalay. Waxaan raadineynaa inaan kor u qaadno gubashada oo aan baabi'inno soo noqnoqoshada daallan ee burpee asalka ah oo leh afar kala duwanaansho oo uu abuuray Nicholas laftiisa. Kuwaani kuma socdaan beerta, markaa si taxadir leh u wad. Markaad dhammaysato, waxaad gubaysaa kalooriyaal ka badan intii caadiga ahayd ee kala duwanaa. 3-2-1, bilow!

Hal-lugood Burpee

A Istaag oo cagaha u kala dheeree garabka. Cagahaaga midig kor uga qaad dhulka. Hal lug, hoos ugu bood loox hal-lugood leh, garbaha si toos ah gacmaha korkooda, glutes la tuujiyay, nabar ku hawlan, iyo jidhka si toos ah madax ilaa lugo.

B Samee riixis, hoos u dhig ilaa laabtaadu dhulka ku dhacdo.

C Wali adigoo isticmaalaya hal lug oo kaliya, cagtaada kor ugu bood gacmahaaga oo istaag. Samee wadarta 10 reps, shan lug kasta.

Beddelidda: Ku riix riix jilibkaaga, laakiin iska hubi inaad tuujisid glute oo aad ku mashquusho si aanay dabadaadu ugu dhegin hawada marka aad hoos u dhigayso.

Burpee Ballaarinta Ballaadhan

A Istaag oo cagaha u kala dheeree garabka. Bilow inaad hoos u foorarsato oo gacmaha dhulka saarto, lugaha dib ugu bood loox oo hoos u dhig laabtaada ilaa uu dhulka ku dhaco. Isla mar kor u riix gacmahaaga si aad kor ugu qaaddo xabadkaaga oo cagahaaga dib ugu bood gacmahaaga si aad u istaagto.

B Dib u fadhiiso ciribtaada oo hoos u dhig ilaa afar meelood meel, ka dibna kor u qarxi oo horay u bood, adigoo u isticmaalaya gacmahaaga xoog, inta aad awooddo. Dib u celi oo ku celi. Samee 10 reps.

Dib-u-noqosho Burpee

A Bilow inaad dib u fadhiisato oo aad hoos u fadhiisato ilaa aad dabada dhulka taabato. Sii wad inaad dib ugu laabato garbahaaga, ka dibna isticmaal dardargelinta si aad dib ugu ruxdo si aad u istaagto, hal dhaqdhaqaaq dareere ah.

B Samee burpie caadi ah, dhig ands dhulka, adigoo cagaha dib ugu boodboodaya looxa marka xabadkaagu uu dhulka hoos ugu soo dhacayo. Isla mar ahaantaana kor ugu riix gacmahaaga si aad laabtaada kor ugu qaaddo oo cagahaaga dib ugu bood gacmahaaga si aad u istaagto. Samee 10 reps.

Epic (ama Spider Pushup) Burpee

A Istaag adigoo cagaha u kala fogaanaya balac garab-ballaaran, ka dibna hoos u foorarso oo gacmaha saar dhulka markaad cagahaaga dib ugu booddo loox sare. Kor u qaad lugtaada midig oo gaadho jilibkaaga midig suxulkaaga midig marka aad samaynayso riixid, adiga oo dhabarka ka ilaalinaya, dheef -shiidka, iyo udub -dhexaadka. Lugta midig dib u celi oo suulasha dhig dhulka.

B Kor u qaad lugta bidix oo garee jilibka bidix ilaa suxulka bidix marka aad samaynayso riixid, adigoo dhabarka ka ilaalinaya, glutes la tuujiyay, iyo udub dhexaadkii. Lugta bidix dib u celi oo suulasha dhig dhulka.

C U bood cagaha gacmaha oo istaag. Taasi waa hal wakiil. Samee 10 reps.

Dib u eegis loogu talagalay