wasu burpees

Wasu burpees - motsa jiki na fasaha:

Motsa jiki ya haɗa squats, tura-UPS akan hannu da tsalle-tsalle. Wasu burpees wani motsa jiki ne mai tasiri sosai, ba sa buƙatar kayan aiki kuma ana iya yin kusan ko'ina. Lokacin da motsa jiki ya ƙunshi manyan ƙungiyoyin tsoka na jiki duka.

Sigar asali wasu burpees sun ƙunshi ƙungiyoyi shida. Fara a tsaye, sannan:

1. Zama yayi akan hanunsa.
   
2. Tare da motsi mai sauri jefa ƙafafu baya kuma ɗauki matsayi don turawa. Ya kamata a sanya hannaye da ɗan faɗi fiye da faɗin kafaɗa.
   
3. Sauka zuwa ƙasan matsayi zuwa bene
   
4. Sa'an nan kuma tilasta nono ya matse jiki a madaidaicin hannaye zuwa matsayi na farko.
   
5. Ƙaƙƙarfan motsi ja da ƙafafu baya kuma ɗauki matsayi a kan haunches.
   
6. Tsalle tsaye.