6 Nzira Dzakanyanya Kuwedzera Kuwedzerwa ku Burpees

1 - Burpees

Zvikwata zvinoputika, shanduro yebhapees, inoshandiswa vazhinji vedu tinogona kuyeuka zvakajeka kubva kuchikoro chesekondari gym class. Izvi zvinorwadza zvakakanganwa zvikuru nokuti zvinoshanda muviri wose uye zvinoita kuti mwoyo uwedzere kusvika munguva pfupi. Kufamba kwakajeka asi kunonetsa kwazvo pamwoyo, mapapu nemuviri. Iko kushamisira kukuru kuwedzera kune yako nguva dzose cardio workouts kuwedzera simba uye kushanda nesimba rako, simba, nekutsungirira.

1. Simira netsoka pamusoro pechiuno-yakaparadzana uye uite pasi pasi, uchiisa maoko ako pasi pasi pamberi pako.
2. Muchikwata chinoputika, svetera tsoka shure kwako kuitira kuti iwe uri mune chinzvimbo chakakanganisika , pamaoko nezvigunwe zvine muviri uri mumutsara wakarurama.
3. Nenguva iyo svetera tsoka dzako kuti utange.
4. Ramba uchinge uchisvetera tsoka dzako uye nekukurumidza sezvaungagona kwemaminitsi anenge 30-60, kupedza mapeji 1-3.
5. Kuti uwedzere simba, simira nguva imwe neimwe paunomhanya tsoka uye wobva wawedzera kuruka, uchitenderera ichi kuenda mu burpee.
6. Iwe unogona kuwedzera izvi pane zvaunogara uchiita zvekushanda kwepamusoro-kupisa zvakanyanya kana kuzviisa pamwe chete nemamwe mafirimu epakati pamusana pekuita basa rakaoma.

2 - Burpes With Mountain Climbers

Simba reC Squat rakakura pakuvaka simba, simba, nekutsungirira, asi kune nzira dzekuwedzera kuwedzerwa kumusangano (sekunge kuti vanonyatsoda iyo). Mune shanduro iyi, iwe unowedzera makomo emakomo, izvo zvichaita kuti mwoyo wako uwedzere uye kukubatsira kushanda nesimba uye simba.

1. Squat uye isa maoko ako pasi, uchichengetedza kubasa.
2. Muchikwata chinoputika, svetera tsoka dzako zvakare panzvimbo yakasimudza-up.
3. Ita rutsoka rworudyi mu (ibvi kunotarira muchifuva) uye ubata zvigunwe kusvika pasi.
4. Kurumidza kushandura tsoka mumhepo, kuunza rutsoka rworuboshwe mberi uye rutsoka rworudyi kumashure.
5. Ita rutsoka rworuboshwe kumashure kuitira kuti iwe uri munharaunda yekunyengera.
6. Ita zvose tsoka mukati mezvamaoko uye (zvichida) simuka (uwedzere kumhanyira kumagumo nokuda kwekuwedzera zvakanyanya kana uchida).
7. Yakazara ye 10-20 reps kana ye 30-60 seconds.

3 - Burpe NeBOSU Kuenzanisa Mutoro

Imwe nzira yekuwedzera dambudziko uye kusiyanisa kune tsika dzechigamba dzakagadzirwa (burpee) ndekuzviita nemhando dzakasiyana dzemidziyo. Mune shanduro iyi, iwe uchishandisa BOSU Balance Trainer pamwe nedhesi rezasi, izvo zvinowedzera chimwe chinhu chekusagadzikana. Pakupera kwechikwata, unogona kutora BOSU uye unotora musoro pamusoro pekuwedzera dambudziko rakawanda uye kusanganisira maoko nemafudzi. Kusimudza BOSU yakanyanyisa chaizvo uye inorema anenge 14 pounds, saka ita izvi izvi kana iwe uri unyanzvi hwokudzidzira, usina matambudziko shure uye unogona kusimudzira BOSU nemafomu akanaka (mabvi akavhara, kubhembera, kubhururuka zvakananga).

1. Mira pamberi peBOSU BT nechemberi pasi.
2. Shingai uye isa maoko ako kune rumwe rutivi rweBOSU BT, kuchengetedza pasina kubatanidzwa.
3. Muchikwata chinoputika, svetura tsoka dzako kumashure kuitira kuti iwe uri munharaunda yekutonga.
4. Dzorera tsoka kumashure ekutanga nzvimbo uye, nekuchengetedza kusasimbiswa uye muchiuno.
5. Wedzera kusimba nekugara mu squat position uye kusimudza BOSU, kuifungidzira pamusoro paunomira. Chengeta izvi chete kana iwe uri wekudzidzira.
6. Simudza nefomu rakanaka, uchitanga kufamba kubva pamakumbo panzvimbo pane kumashure.
7. Dzokorora 10-20 reps kana kwemaminitsi 30-60.

4 - Burpes With Medicine Ball

Kushandisa bhodhoro remushonga munguva yekateti (burpee) inowedzera chimwe chinhu chekusagadzikana uye chinetso apo iwe unokanda bhora kumusoro pamagumo ekufamba. Ngwarira nebasa iri uye tadzidzira kuburikidza nekudzorera tsoka dzako kumashure panzvimbo yekudumuka kana iwe uchinzwa uchidedera. Iwe uchada simba rakasimba remuviri wepamusoro uye unhu hwakasimba hwekuita izvi, saka edza izvi izvi kana iwe uri wekudzidzira.

1. Batisisa mishonga bhora uye squat, uchitora bhodha kusvika pasi kana uchichengetedza pasina kubatanidzwa.
2. Ita kuti chokwadi maoko ako ari pasi pemapfudzi kuti uwedzere kusimba kwako apo iwe unomhanyira kumakumbo kumashure kwechinzvimbo chekusimudzira. Sezvakasiyana-siyana, danho retsoka kumashure rimwe chete pane imwe nguva kuti udzidzise usati wasvetuka.
3. Ita tsoka kumadzo kuti utange, simuka udzokere mushonga wepamusoro pamusoro kana kune mumwe wako.
4. Dzokorora 10-20 reps kana kwemaminitsi 30-60.

5 - Kettlebell Burpees

Imwe nzira yekugadzirisa kusimba kwechikwata chinoputika (sokunge vanochida) ndeyokushandisa kettlebell. Mhedziso ndeyokutama kana uchibatisisa pane chikamu chepasi che kettlebell pasi pemubati, kana kuti 'bell' panzvimbo yekushandisa chibatiso (iyo ndiyo nzira yakanakisisa yekugadzirisa maitiro ako).

Cherechedza nekufamba uku - kana maoko ako nemaoko asina kuenzana uye zvakananga kana kettlebell yako isiri yakadzikama uye yakasimba, zviri nyore kuti kettlebell inyore kana kuti itsike, iyo inogona kukuvadza. Edza kutama uku, kutanga, nekudzorera makumbo shure imwechete pane imwe nguva pane kusvetuka kuti uwane kunzwa kwekusimba kwako. Kana iwe uchinzwa wakasununguka, wedzera iyo kuruka kana iwe wanyatsonzwisisa maitiro.

1. Mira ne kettlebell yakakura pasi pakatarisana newe.
2. Squat uye uise maoko kune rumwe rutivi rwebhero pasi pezvinobata.
3. Iva nechokwadi chekuti iwe uri kuenzanisa pamusoro pehuremu, hunosunungura zvakasimba uye hwakasimba kuitira kuti urege kukwira pamusoro.
4. Tora mamakumbo kumashure rimwe chete pane imwe nzvimbo muchiganda kana, kana iwe wakakwira mberi, svetera tsoka kumapuranga.
5. Nhanho kana kumhanyira makumbo kumashure kuti utange uye simira. Iwe unogona kuwedzera kuwedzera kuburikidza nekutora kettlebell (nerutivo) uchimirira.
6. Dzokorora 10-20 reps kana 30-60 seconds.

6 - Squat Inotarisa Nekutamba Zvidhi

Kuwedzera Gliding Discs kune chinangwa chechigamba chechikwata chinokonzera imwe nzvimbo yakasimba yekuti iwe uchanzwa chaizvo mukati mako uye pasi pasi. Kusvetera makumbo mukati nekunze, panzvimbo yekudonha kunobvisa chiitiko, asi kunobatanidza quads pamwe ne abs uye kudzoka kugadzikana muviri wako. Iwe unogona kushandisawo mapepa emapuranga kana kana une danda rakaoma, tirasi kana iwe usina Gliding Discs.

1. Tanga pamaoko nemabvi uye mabhora etsoka achizorora paDavi kana mapepa epombi.
2. Shandura makumbo maviri kubva kunze kusvikira uri mudivi rembambo nemuviri wakarurama. Maoko iwayo anofanira kunge ari pasi pemapfudzi, musoro mukugadzirisa uye musimboti wakashongedzwa.
3. Shandisa maziso maviri mukati, uine mabvi kubhokisi.
4. Bvisa makumbo shure kweplanha.
5. Ramba uchitsigira tsoka mukati uye uende nokukurumidza sezvaungagona iwe uchichengetedza fomu yakanaka.
6. Dzokorora kwemasekondi 30-60, zororo uye dzokorora kwema 1-3 setsero.