Burpees
Fitness
The"burpee»Aiki ne da ke auna juriya na anaerobic. Ana yin shi a cikin ƙungiyoyi da yawa (an haife su daga ƙungiyar turawa, tsugunne da tsalle-tsalle) kuma da shi ake aiki da ciki, baya, kirji, hannu da kafafu.
Asalinsa ya fara ne a cikin 30s lokacin da Royal H. Burpee, masanin ilimin lissafi daga Jami'ar Columbia (Amurka), ya haɓaka motsa jiki mai sauƙi amma mai tasiri sosai a cikin karatun digiri na uku. tsanani, wanda bai buƙaci kayan aikin waje don auna ƙima da daidaituwa ba. Koyaya, wannan cikakkiyar motsa jiki ya shahara bayan Sojojin Amurka, musamman Sojojin Ruwa da na Sojoji sun yi amfani da su, don tantance yanayin sojan a fuskar Yaƙin Duniya na Biyu.
Yadda ake yin burpees
Don yin aikin "burpees", kuna farawa daga farkon matsayi a ciki tsugunawa (ko tsugunawa), ɗora hannuwanku a ƙasa kuma ku ɗora kanku a tsaye.
Sannan kafafu suna komawa baya tare da kafafu a hade da a Tura-up (wanda kuma aka sani da lanƙwasa gwiwar hannu). Anan yakamata ku riƙe madaidaiciyar baya kuma ku taɓa ƙasa da kirjin ku.
Sannan kafafu sun taru don komawa wurin farawa. Dole ne motsi ya kasance mai ruwa -ruwa, don haka yana da mahimmanci yin aiki a kan daidaito.
A ƙarshe, daga matsayin farawa, ana ɗaga jiki gaba ɗaya a cikin tsalle a tsaye, yana ɗaga hannaye. Ana iya shafa shi sama da kai. Ka tuna cewa yana da mahimmanci a kwantar da faɗuwar ƙasa da ƙasa yadda yakamata. Sa'an nan kuma komawa wurin tsugunne don maimaita aikin.
El yawan jerin da kuma lokacin hutu Tsakanin tarin burpees zai dogara ne akan matakin ku: mafari, matsakaici, ci gaba.
amfanin
- Tare da wannan aikin, hannu, kirji, kafadu, ƙashi, kafafu da gindi suna aiki.
- Ba ya buƙatar ɗaukar shi a cikin takamaiman sarari ko abubuwan waje
- Yana taimakawa inganta huhu da juriya na zuciya
- Yana ba ku damar yin sauti da haɓaka ƙwayar tsoka a cikin ƙarancin lokaci, wanda zai iya taimakawa hanzarta haɓaka metabolism
- Ga kowane maimaita burpees zaka iya ƙona kusan 10 kcal
Ya kamata ku sani cewa…
- Yana da yawa ga masu farawa don kallon wannan aikin a matsayin mai rikitarwa ko wahalar aiwatarwa. Shawarar kwararre ita ce wannan mutumin ya yi su cikin hanzari kuma ya daidaita ƙarfin da maimaitawa ga iyawarsu.
- Ba motsa jiki ba ne da aka nuna musamman don haɓaka ƙarfi, don haka dole ne ku haɗa shi da sauran darussan
- Da shi ake aiki da tsokar turawa da jan baya, don haka ba zai bunƙasa biceps ko lats.