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Burpee (wasu burpees) - wannan aikin motsa jiki ne, wanda shine haɗuwa da tsalle, katako da tura-UPS. Wannan motsa jiki mai matukar tasiri yana ɗaukar dukkan tsokoki a cikin jikinku da sauri yana ɗaukar ƙananan zafin zuciya mai ƙona mai ƙonawa kuma yana ba ku damar ƙona yawancin adadin kuzari a cikin ɗan gajeren lokaci.
Motsa motsa jiki (ko kuma kamar yadda ake kira wasu burpees) an ƙirƙira shi a cikin 1939 daga likitan Amurka na Kimiyyar lissafi , Royal H. Burpee azaman hanya mai sauri da abin dogaro don aiwatar da gwaje-gwajen lafiya. Amma shahararren shahararrun wannan aikin da aka karɓa bayan hawan motsa jiki na motsa jiki shine babban jigon darasin. Yanzu ana amfani da burpee ba kawai a cikin kwalliya ba, amma a cikin tazara, aiki da horo na zuciya da jijiyoyin jini.
Karanta kuma game da sauran darussan:
- Tsalle hannaye da kafafu masu kiwo (Jumping Jack)
- Nemi tare da vprygivanie (Tsalle Tsalle)
- Hawa (Masu Hawan Dutse)
Janar bayani game da burpee
Idan baku saba da aikin motsa jiki ba, bari mu tuna cewa hakan ne. A zahiri, wannan darasi ya haɗa da abubuwa 3: katako, turawa, da tsalle. Kuna farawa tare da matsayi na zurfin zurfin ciki, motsawa cikin katako, yi tusa-sama, komawa cikin zurfin zurfin zurfin kuma yi tsalle sama. An gudanar da aikin don 'yan maimaitawa ba tare da tsayawa ba. Don tsabta mun gabatar muku da burpee a cikin sigar mai rai:
Burpee wani nau'i ne na musamman - yana ba ku damar amfani da dukkanin manyan ƙungiyoyin tsoka daidai yadda ya kamata. A cikin matakai daban-daban na aiwatar da aikin sun haɗa tsokoki na kafadu, triceps, kirji, AB, baya, gindi, hamst, quadriceps. Kari akan haka, saboda tsallewar kaya da motsin jiki daga jirgin kwance a tsaye zaka tashi da sauri saurin bugun zuciya saboda haka kona karin adadin kuzari.
Motar motsa jiki tana buƙatar mahimmin matakin ƙarfin hali da ƙarfi, saboda haka alama ce ta ƙoshin lafiyar jiki da ke ciki. Ga yawancin burpee shine mafi yawan ƙaunataccen motsa jiki da motsa jiki. Koyaya, koyaushe kuna iya sauƙaƙa don kammala burpee, ban da tura-UPS ko tsalle daga jerin.
Yadda ake yin burge?
1. Tsaya kai tsaye tare da kafa kafada nisa baya. Lanƙwasa gwiwoyinku kuma ku ɗauki zurfin zurfin, jingina hannayensa a ƙasa.
2. Kuna tsalle baya kuma ku ɗauki matsayi na katako. Jiki dole ne ya kula da madaidaiciya, kwatangwalo da ƙananan baya bai kamata su durƙusa ƙasa ba. Dabino yana tsaye a ƙarƙashin haɗin kafada
3. lanƙwasa gwiwar hannu ɗinka ka taɓa taɓa kirjin yayin da jikinka ya kasance madaidaiciya. Hakanan zaka iya yin bambance-bambancen burpee tare da tura-UPS da aka saba a layi ɗaya da bene ba tare da taɓa karatun digiri ba.
4. Komawa zuwa matsayin plank, kiyaye madaidaiciyar layin jiki.
5. Tsallaka gaba, jan gwiwa zuwa ƙafa. Cinyoyi a layi daya da bene, kar a tayar da gindi sama.
6. Kaifi tsalle waje, ɗaga hannuwansa da jikinshi sama. Da fatan za a lura, a dawo kai tsaye, ana duban gaba, jiki da ƙafafu suna yin layi madaidaici. Ba a sauya nauyin jiki a baya, ana yin motsi cikin sauki da sauri.
7. Sa'annan ka sauka ka koma cikin zurfin zurfin ruwa, sannan mashaya, da turawa-UPS, suna ƙoƙarin zartar da burpee a ci gaba da tafiya
Hankali! Ba hana baya kuma ba ƙahoni yayin aiwatar da burpee. Jiki ya kamata ya samar da madaidaiciyar layi ba tare da lanƙwasawa ba. Hakanan ya kamata ku bi hanyar motsa jiki daidai, kuma kiyaye saurin sauri.
Dalilai 10 don motsa jiki (wasu burpees)
- Burpee yana ɗaya daga cikin mafi motsa jiki mai karfi-motsa jiki, wanda zai taimaka maka da sauri ɗaga bugun jini da ƙone calories. Haka ne, yana poistenie cikakken motsa jiki don asarar nauyi!
- Wannan aikin zai hada da adadi mai yawa na tsoka da sassan jiki. Zakuyi aiki da tsokoki a cikin hannuwa, kafadu, kirji, AB, baya, kafafu da gindi - aikin ya hada dukkan jiki.
- Kayan motsa jiki na yau da kullun yana horar da tsarin zuciya da jijiyoyin jini, tsarin numfashi na haɓaka da haɓaka ƙarfin ku.
- Don wannan aikin, ba za ku buƙaci ƙarin kayan aiki ba, shi shine cikakken asarar nauyi.
- Kuna iya yinta a gida, a dakin motsa jiki, akan titi, a filin Wasan - ko'ina.
- Motsa jiki yana da gyare-gyare da yawa: daga zaɓuɓɓukan tasirin ƙananan sauƙi zuwa manyan-hadaddun. Zaka iya zaɓar zaɓi wanda ya dace da kai.
- Burpee yana haɓaka ƙarfin ƙarfin tsokoki, yana taimaka maka haɓaka saurin ku da jimiri.
- Burpee ya dace da waɗanda ke yin atisaye mai ƙarfi: wannan aikin yana taimaka wajan kauce wa rauni a cikin ƙarfin horo da hanzarta ci gaban tsoka.
- Wannan babban motsa jiki ne don haɓaka daidaito da daidaituwa.
- Kuna iya daidaita nauyin da hannu a wannan aikin. Kuna son mayar da hankali kan ƙananan jiki? Kunna tsalle biyu a kowane juyawa. Shin kuna sha'awar jiki? Ara pushan tura-UPS. Muna buƙatar yin aiki ta hanyar manema labarai? Kneesaɗa gwiwoyi zuwa kirji a cikin matsayi. Burpee shine motsa jiki mai amfani wanda za'a iya inganta shi cikin sauqi don takamaiman dalilin su.
Contraindications don yin burpee:
- Matsaloli tare da gidajen abinci
- Ciwon zuciya mai tsanani
- Babban nauyi (> 30% sama da na al'ada)
- Kwayar cuta ta varicose
- Ciki da lokacin haihuwa (watanni 2-3)
Idan kuna da wata takaddama ga motsa jiki mai ƙarfi, zaku iya zaɓar bambancin ƙananan tasirin kuyi burpee, wanda za'a tattauna a ƙasa. Ka tuna cewa rasa nauyi da kuma saya cikin sifa yana yiwuwa ba tare da motsa jiki mai ƙarfi ba. Haka ne, tare da motsa jiki na ƙananan tasiri don cimma sakamako mai yiwuwa zai ɗauki ƙarin lokaci, amma haɗarin ba shi da daraja.
Burpees don farawa
Don koyon yadda ake yin motsa jiki zai iya zama kowa da kowa! Muna ba ku mataki-mataki, za ku mallaki burpee har ma da cikakken mai farawa. Har yanzu muna sake jaddadawa, ba lallai bane mu kai ga cigaban aikin ba. Kuna iya tsayawa kan zaɓi wanda yafi dacewa da ku, kawai ƙara yawan maimaitawa.
Mataki na 1: ƙananan tasirin burpee tare da kujera
Jingina hannayensa akan kujera, mataki mai sauri ba tare da tsalle ba, ɗauki matsayin katako. To, yi gaba gaba kuma ɗauki matsayi na tsaye. Ci gaba zuwa matakin wahala na gaba lokacin da zaku iya yin 13-15 reps ɗin wannan zaɓi burpee a jere. Lura, mafi girman kujera, mafi sauƙin yin atisaye. Maimakon kujera zaka iya amfani da dandamali na matakala, gado mai matasai, teburin gado.
Mataki na 2: ƙananan tasirin burpee a ƙasa
Wannan ƙa'idar aiwatarwa kamar matakin farko, amma tuni a ƙasa. Da zarar za ku iya yin wannan aikin 2 na 15 na reps, je zuwa matsala na gaba. Idan kuna da matsala tare da gwiwoyi, zauna a cikin wannan gyaran burpee.
Mataki na 3: Burpee ba tare da tura-UPS ba da tsalle
Kyakkyawan burpee, amma ba tare da turawa da tsalle ba. Sau da yawa ana amfani dashi a cikin horo na zuciya da jijiyoyin jiki azaman mafi nauyin sigar motsa jiki. Cikakke ga waɗanda ba su da ƙwarewar azuzuwan kuma har yanzu suna ƙwarewa da burpee. Idan zaku sami ikon aiwatar da saiti 2 na maimaita 15 na wannan aikin zaɓin, matsa zuwa tsalle.
Mataki na 4: Burpee ba tare da tura-UPS ba
Idan har yanzu baku koya koyon fita daga ƙasa ba, zaku iya tsallake lokacin tura-UPS a wannan aikin. Hakanan zaka iya yin turawa daga gwiwoyi, amma wannan zai keta mahimmancin motsa jiki, don haka mafi kyawun koyon yadda ake yin U-UPS daga ƙasa. Kara karantawa game da wannan a cikin labarin: Duk game da tura-UPS: fa'ida, cutarwa, fasali, alamu a cikin hotuna.
Mataki na 5: Tsarin gargajiya na burpee tare da turawa
Kuma a ƙarshe matakin 5 na tsohuwar burpee tare da turawa.
Hakanan ya haɗa da wani gyare-gyare na run-burpee - tare da taɓa kirji da ƙafafun bene. Wannan zaɓin ana amfani dashi mafi sauƙin amfani. A cikin azuzuwan rukunin horo na HIIT kuma zaɓin cikin gida yafi amfani dashi tare da turawa.
Tsarin yana gudana burpee
Mafi shahararren bambancin tsarin don ci gaba da juriya da ƙwarewar yin burpee yana ƙara yawan maimaitawa. Fara tare da burpees 10 kowace rana kuma a hankali ƙara lambar su. Kafa kanka babban burin (misali, maimaitawa 50 a jere) kuma je zuwa wannan adadi. Muna ba ku wannan ƙirar makircin da aka shirya a ranar 31 tare da ƙaruwa a hankali a yawan adadin maimaitawa:
Idan kayi la'akari da kanka mafi girma, kuma a shirye don isa 100 a cikin wata guda, akwai wannan zaɓi:
Samfurin burpee zaɓi bisa ga matakin shirye-shiryensu. Baya ga ƙara yawan maimaitawa don ƙara matakin wahala. Misali, a satin farko da kayi burpee ba tare da tsalle ba; mako na biyu - tare da tsalle-tsalle waje, amma ba tare da tura-UPS ba; mako na uku - riga tare da tura-UPS, da dai sauransu.
Yaya za a kara yawan maimaitawar burpee? Don ku sami damar ganin ci gaba a aiwatar da aikin motsa jiki, to lallai ku tabbatar da aiwatar da waɗannan darussan: katako a hannu da hannaye, turawa-UPS, sit-UPS suna tsalle tare da tsalle gwiwa zuwa kirji a sandar. Hakanan bayar da shawarar yin atisayen plyometric don ci gaban ƙarfin ƙarfin tsokoki.
Madauri: yadda ake yin + 45 bambance-bambancen karatu
20 burpee cikin hotuna
Muna ba ku zaɓi na musamman na: abubuwan burpee 20 a cikin hotunan zane. Variarin bambance-bambancen na burpee zai taimaka muku don haɓaka ayyukanku.
Burpee don matakin tsakiyar shiri
1. Burpee tare da taɓa kafada
2. Burpee da hannu ya taba gwiwoyin sa
3. yoga irin ta Burpee
4. Mai hawa dutsen Burpee
5. Wasu burpees digiri 180
6. Burpee yana karkatar da kafafu baya
7. Burpee tare da shura zuwa gefe
8. Burpee-Spiderman
9. Burpee tare da jan dumbbells
10. Burpee tare da jan dumbbells a cikin sandar
Burpee don ci gaba
1. Burpee mirgina
2. Burpee tare da tsalle tauraro
3. Burpee tare da tsalle
4. Burpee tare da tsalle zuwa gefe
5. Burpee tare da kiwo na ƙafa a madauri
6. Burpee a kafa daya
7. Burpee tare da tsalle a tsaye a madauri
8. Burpee tare da tsalle a dandamali
9. Burpee tare da daga ƙafafu tare da mataki
10. Burbeji da huhu
Godiya ga gifs tashoshin youtube: Kevin Saum, andreanne dacewa, FXBWhiteBearMN, Jacquelyn Son, gajerun hanyoyi tare da Marsha, gyaran burpee, Coretraining CZ, Hotel Workout.
Horon da'ira tare da nau'ikan burpee daban-daban
Ga masu farawa muna ba da shawarar gwada makircin tare da ƙaruwa sannu-sannu a cikin rikitarwa da yawan maimaitawa kowace rana kamar yadda aka ba da shawara a sama. Amma don ƙarin ci gaba mai damuwa, muna ba da zaɓuɓɓuka da yawa don horo tare da burpees. Kuna iya maimaita tazara kamar yadda zaku iya.
Don matsakaici matakin
Yi kowane motsa jiki sau 8-10 sannan 30 seconds karya. Maimaita aikin kamar yadda zaku iya yi. Tsakanin zagaye ya huta na mintina 2.
Option 1
- Burpee-Spiderman
- Burpee + kare fuska
- Kayan gargajiya na gargajiya ba tare da tsalle ba
- Burpee da hannu ya taba gwiwoyin sa
- Burpee tare da jawo dumbbells
Option 2
- Burpee-mai hawan dutse
- Burpee tare da taɓa kafada
- Burpee tare da harbi zuwa gefe
- Burpee tare da jawo dumbbells a cikin sandar
- Burpee yana karkatar da kafafu baya
Matsayi na ci gaba
Yi kowane motsa jiki 10-12 sau, to, 30 seconds karya. Maimaita aikin kamar yadda zaku iya yi. Tsakanin zagaye ya huta na mintina 2.
Option 1
- Burpee a kafa ɗaya
- Burpee tare da jawo dumbbells a cikin sandar
- Kayan gargajiya na gargajiya ba tare da turawa ba
- Burpee tare da kiwo na ƙafa a madauri
- Burpee tare da tsalle tauraro
Option 2
- Burpees tare da huhu
- Burpee mirgina
- Burpee tare da taɓa kafada
- Burpee tare da tsalle tauraro
- Burpee tare da tsalle zuwa gefe
Bayani kan aikin motsa jiki daga masu biyan kuɗar ku
- Alina: “A karo na farko fuskantar burpee kungiyar cardio motsa jiki. Na fara yin motsa jiki, kuma a karo na farko, ba shakka, nayi maimaitawa sau 3 ko 4 kawai. Kuma yarinya na gaba an yi shiru don 10-15 har ma da tura-UPS! Motsa jiki a matsayin gwajin litmus a cikin rukuni - nan da nan ka ga wanda ya tsunduma cikin dogon lokaci wanda kwanan nan :) Bayan watanni uku na horar da ni burpee ba ya jin tsoron yin fiye da 15 reps gaskiya tura UPS yana da yawa don inganta (in ji kocin, suna da zurfin zurfi) ”.
- Mariya: “Wasu burpees - aikin da na fi so. Kada ku sani cewa duk tana tsoronta. A wurina akwai motsa jiki mafi wahala. Misali, huhun huhu tare da tsalle - ma'ana, Ee, yana da wahala (kuma mawuyacin hali ya fi na wasu burpees). Koyaya, wasu burpees, Kullum ina yin bambance bambancen da tura-UPS na saba, Ban kasance da kwanciyar hankali ba don buga ƙasa. Kodayake wasu masu horarwa suna yin hakan tare da taɓa jima'i. Ban sani ba ko ya fi kyau.
- Alexander: “Ina zuwa wucewa, masu horarwa galibi sun hada da burpee a motsa jiki. Da farko da alama motsa jiki ne mai wahala, amma sannu-sannu ka saba da shi. Gabaɗaya a irin waɗannan atisayen kamar gicciye ko HIIT galibi dole ne a shawo kansu, amma idan aka ga ci gaba - abin birgewa ne mara misaltuwa ”
- Olga: A karo na farko na ga wasu burge a ɗayan wasannin motsa jiki na gida. Oh, yanzu na fahimci cewa akwai sigar haske (ba tare da tsalle-tsalle ba), kuma farkon farkon mako don yin hakan ma sarari ne. Yanzu, tabbas, wasu burpees suna ko'ina, sun saba kuma yana da wuya ayi. Amma har yanzu ba na son su, kuma lokacin da masu horarwa ke cewa “kuma a yanzu wasu burpees”, ba zan iya danne ciki “Ni”
- Julia: "Mafi sau da yawa yi burpee a kan gicciye. Ban ma san yadda ake kiran wannan aikin daidai ba kuma ana ɗauka hakan mai wahala ne. Kyakkyawan motsa jiki, da gaske yana aiki duka jiki kuma matakin gumi yana ƙaruwa sosai. Na fara cutar da wuyan hannu, da alama ba a amfani da shi, amma sai na wuce ”.
Shirye-shiryen bidiyo tare da burpee
Idan baku son tsunduma kanku, muna baku wasannin motsa jiki da shirye-shiryen bidiyo da yawa, waɗanda suka dogara da burpee. Wannan babban bidiyo ne don haɓaka ƙarfin ku da ƙarfin ku, rage nauyi da kuma tsara siririyar jiki.
TOP 50 masu horarwa akan YouTube: zaɓin mu
1. Burpee na motsa jiki na minti 10 a cikin Rasha
2. Fitness Blender: 10 Mins. Kalubale 100 Burpees
3. Christine Salus: 20 Min. HIIT Burpee Hauka
4. Kocin Jiki: 20 Min. Kalubalen Burpee (Burpees 20 Daban-daban)
Burpee (wasu burpees) babban motsa jiki ne don rage nauyi da sautin jiki. Idan kuna yin horo na zuciya, to tabbas kun haɗa da burpees na shirin darasi. Da farko, mai yiwuwa ba za ku iya yin abubuwa da yawa ba, amma tare da ƙaruwa cikin juriya da ƙarfi za ku inganta ayyukanku kowace rana.
TAMBAYOYI DADI: yadda ake fara mataki mataki