Sida loo Sameeyo Burpee (Dariiqa Saxda ah)

Qanacsan

• Sida loo sameeyo Burpee
• Sida Loo Sameeyo Burpees Fudud ama Adag
• Sida Loo Sameeyo Burpee Fudud
• Sida Loo Adkeeyo Burpee
• Dib u eegis loogu talagalay

Burpees waxay leeyihiin sumcad sabab. Waxay ka mid yihiin jimicsiyada ugu waxtarka badan uguna dhibka badan ee halkaas ka jira. Jirdhiska jirdhiska meel walba wuxuu jecel yahay inuu necbaado. (La xiriira: Sababta Tababarahaan Caanka ah uusan u Aaminsanayn Sameynta Burpees)

Waa maxay burpe, waad weydiin? Jimicsiga burpee asal ahaan waa isku -darka is -jiidashada iyo bood -boodka - iyo mararka qaarkood, riixitaan. Waa sax: Waxaa jira siyaabo kala duwan oo loo sameeyo burpees. Qaar ka mid ah tababarayaasha ku-habboon ee ku habboon ayaa ku riixaya riixitaan ama tilmaam si jirkaaga hoos loogu dhigo ilaa dhulka (qaabka loo yaqaan 'CrossFit burpee style'), halka tababarayaasha kale ee tababarayaasha ay burpees yihiin oo dib ugu soo laabtaan loox. (Laakiin wax badan oo ku saabsan tan, iyo sida loo sameeyo burpee habboon, seken.)

Iyadoo aan loo eegin sida saxda ah ee aad u sameyso jimicsiga, burpees waxay jidhkaaga u rogaan qalabka jimicsiga ugu fiican abid, tababarka ku dhawaad ​​​​muruqa kasta oo jirkaaga ah - oo ay ku jiraan garbahaaga, laabtaada, abs, quads, bowdyaha gudaha, dabada, iyo triceps - iyo diritaanka garaaca wadnahaaga saqafka saqafka si aad u hesho kalori-torching cajiib ah, faa'iidooyinka dhisidda murqaha, ayuu yidhi tababaraha gaarka ah Mike Donavanik, CSCS (Waxa la xidhiidha: Loolanka Burpee ee 30-ka maalmood ah ee gabi ahaanba ku dhufan doona dabadaada)

Laakiin si aad wax badan uga hesho wakiil kasta, waxaad u baahan tahay inaadan ogaanin kaliya sida loo sameeyo burpee, laakiin sida loo sameeyo burpee habboon oo leh foom sax ah. Halkan, Donavanik waxa uu la wadaagayaa tabo-tallaabo-tallaabo ah oo ku saabsan sida loo maamulo jimicsiga burpie.

Sida loo sameeyo Burpee

1. Istaag oo cagahaaga u kala ballaadh garabka, cidhib cidhib culeyskaaga, gacmahaaguna dhinacyada.
2. Dib u riix miskahaaga, jilbahaaga u laabo, jidhkaagana hoos u dhig si aad u xajisato.
3. Gacmahaaga si toos ah u dhig dhulka xagga hore, iyo gudaha, cagahaaga. Ku wareeji miisaankaaga gacmahaaga.
4. Dib ugu bood cagahaaga si aad ugu jilciso kubadaha cagahaaga meel loox ah. Jidhkaagu waa inuu sameeyaa xariiq toosan madaxaaga ilaa ciribta. Ka digtoonow in dhabarkaaga ama dabadaadu ay hawada ku dhegto, maadaama labaduba kaa ilaalin karaan inaad si fiican u shaqayso xuduntaada.
5. Ikhtiyaar: Hoos u riix-kor u kaca ama jidhka hoose ilaa dariiqa dhulka oo dhan, adigoo udub dhexaadka ku hawlan. Riix si aad jirka uga soo qaaddo dhulka oo aad ugu laabato booska looxa.
6. Cagahaaga dib u bood si ay u soo degaan wax ka baxsan gacmahaaga.
7. Gacmahaaga madaxa ka kor oo si qarax leh hawada ugu bood.
8. Dhul oo isla markiiba dhabarkaaga hoos u dhig si aad u gaarto wakiilkaaga xiga.

Talada foomka: Iska ilaali in aad jidhka ka saarto dhulka adiga oo marka hore xabadka kor u qaadaya oo miskaha dhulka uga tagaya marka jidhka dib looga soo celinayo sagxada.

Sida Loo Sameeyo Burpees Fudud ama Adag

Ma jiraan wax laga fogaado runta: Jimicsiga burpee waa arxan darro. Nasiib wanaag, tallaabadani waa mid aad u badan oo lagu hagaajin karo heer kasta oo jirdhis ah, haddii aad ka shaqeyneyso sidii aad u dhex mari lahayd dhammaan tababarka burpee, ama aad ilmahaaga u tallaabsato sidii aad si habboon u sameyn lahayd jimicsiga burpee.

Sida Loo Sameeyo Burpee Fudud

• Jirkaaga ha hoos u dhigin dhulka inta lagu jiro qaybta looxa.
• U dhaqaaq meel looxa ah adigoo tallaabo qaadaya, halkii aad ka boodi lahayd, cagahaaga ayaa kaa dambeeya.
• Ka saar boodada joogsiga; si fudud u istaag oo gacmaha korka ka gaar, adigoo u kacaya suulasha.

Sida Loo Adkeeyo Burpee

• Ku dar kor u riixid booska looxa.
• Ku dar jilibka boodboodka.
• Ku samee burpie oo dhan hal lug oo kaliya (kadibna u rog dhinaca oo samee lugta kale).
• Ku dar culeys (eeg: burpee birta wareegaya).
• Ku dar laad dameer, à la dilaaga hotsauce burpee.

Dib u eegis loogu talagalay