BURPEE JUMP
I-Burpee jump ayikona ukujima lapho ulala khona phansi bese uvuka ngokushesha, kodwa kuwukuvivinya umzimba okunamandla okuphezulu okuhlanganisa ukuguquka kwepulangwe, ukuhla konyawo okuzinzile, kanye nokugxuma okuqondile ngendlela elawulwayo.
Ukwengeza ama-jump kuma-burpees kungakhuphula izinga lokushaya kwenhliziyo yakho ngesikhathi esifushane, kodwa njengoba ukhathala, uzobona uchungechunge lwamapulangwe angemuva, ukushayeka kwezinyawo eziwumngcingo kanye nokugxuma okuqinile kokugxuma. Ama-Pushup angakhethwa kuye ngohlelo lwakho, futhi akuwona wonke umuntu odinga ukwenza ukuhluka okufanayo. Qala ngokubeka izandla zakho phezu kokusekelwa okuphezulu noma ukubuyisela unyawo olulodwa ngesikhathi ukuze uzinze indawo ngayinye ngaphambi kokwandisa isivinini sakho.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, i-pectoralis enkulu
- Imisipha esekelayo
- I-Triceps, Amankonyane, ama-Deltoids, Isisu
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuguquguquka kweplanki nokugxuma okuqondile
Ingabe ama-push-ups afakiwe kuma-burpees?
Kuya ngencazelo yohlelo. Usengaqeqesha ukuguqulwa komzimba ogcwele kanye nokweqa ngokweqa ama-push-ups noma usebenzisa i-stand ephezulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Squat ngezandla phansi
Hlukanisa izinyawo zakho zibe ububanzi bamahlombe, ugoqe amadolo nezinqulu, bese ubeka izandla zakho phansi phambi kwezinyawo zakho. Vele ugobe okhalweni futhi ungaluleki izandla zakho kude kakhulu.
- 2
Ipulangwe elinesitembu noma gxuma
Beka unyawo olulodwa ngesikhathi noma zombili izinyawo emuva, uqondanise umzimba wakho ukusuka ekhanda kuye ezithendeni. Yenza ama-push-ups alawulwayo ngokuya ngohlelo.
- 3
Letha izinyawo zakho ngaphandle kwezandla zakho
Gcina i-abs yakho iqinile, letha izinyawo zakho phambili futhi ubeke izithende zakho phansi. Phakamisa isifuba sakho ukuze uphinde uthole ibhalansi ngaphambi kokugxuma.
- 4
Gxumela phansi futhi uhlale kancane
Phusha phansi ngonyawo lwakho lonke ukuze ugxume uqonde phezulu. Hlala ngokuthula, ugobise amadolo nezinqulu zakho ubheke ezinzwaneni zakho, bese uqala impinda elandelayo.
SCALE THE FLOOR
Uguquko lwaphansi lungalungiswa ukuze weqe ukuhlehla, ukwesekwa okuphezulu nama-pushups
Uma kunokuxineka okuningi ezihlakaleni, emahlombe, noma emhlane, beka izandla zakho ebhentshini noma ebhokisini bese unyakazisa unyawo olulodwa ngesikhathi.
Ukukhetha okuhlukile okugcina ipulangwe nesiteleka sonyawo kunesivinini kuzokhuphula ikhwalithi yokujima kwakho okuphelele.
Iphuzu elibalulekile: Cacisa ukuze uzame ngaso leso sikhathi: “Yenza ipulangwe, umhlaba wonke, bese ugxuma ngokuthula.”
LAND BEFORE REPEATING
Kungemva kokuba ukweqa sekufikile lapho sehlela khona ekuphindaphindweni okulandelayo.
Uma ufika phansi futhi uphonsa umzimba wakho phansi, umthelela uyaqhubeka emadolweni nasezihlakaleni zakho. Hlola ibhalansi yakho ye-beat-beat.
Uma ukuphakama kwe-jump kuncipha ngokushesha noma umsindo wokufika uba phezulu, khulisa okunye kunenombolo yezimpinda.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Umhlane ophansi ucwila epulangweni
- Lokho okubonayo
- Lapho ubuyisela izinyawo zakho emuva, i-pelvis yakho yehlela phansi bese ibeka ingcindezi emhlane wakho ongezansi.
- Imbangela engaba khona
- Gxumela emuva ngokushesha ngaphandle kokulungiselela kwesisu.
- Indlela yokulungisa
- Buyela emuva ngonyawo olulodwa ngesikhathi, letha umzimba wakho emgqeni owodwa, bese udlulela esinyathelweni esilandelayo.
Izinyawo zihlezi kancane futhi zikude nezandla
- Lokho okubonayo
- Sukuma izithende zakho ziphakanyisiwe futhi umhlane wakho uyindilinga.
- Imbangela engaba khona
- Ukuntuleka kohlobo lwe-hip lokunyakaza noma ukudonsa kwesisu.
- Indlela yokulungisa
- Letha izinyawo zakho zibe banzi ngaphandle kwezandla zakho noma uye phambili eyodwa ngesikhathi ukuze uphakamise isifuba sakho.
Yeqa phansi ngamadolo aqinile
- Lokho okubonayo
- Umsindo wokufika phezulu futhi umthelela emadolweni nasemaqakaleni mkhulu.
- Imbangela engaba khona
- Ngikhathele noma ushesha kakhulu ukuphindaphinda okulandelayo.
- Indlela yokulungisa
- Yehlisa ukuphakama kwakho kwe-jump bese ugoba kahle izinqulu zakho namadolo ukuze uqedele ukuhlala.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isikhathi Nokusondeza Imvamisa
Khulisa kancane isikhathi sokusebenza noma wengeze izikhathi eziningi ngeviki.
Ubunzima obuhlukile
Ziphonsele inselelo ngobubanzi obujulile bokunyakaza noma ukumelana okuphezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngamasethi amafushane we-3 kuya ku-8 reps noma i-10 kuya ku-20 umsebenzi wesibili. Uma ukuqondisa kwepulangwe noma ukweqa kweqa kuhlukana phakathi, yehlela ku-stepback noma umehluko ongagxumi.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Kuyanconywa ukuthi ukwenze njengomkhuba empilweni yakho yansuku zonke.
Ivolumu
15~30 imizuzu
Sicela uhambe ngokwanele ngaphandle kokufaka ubunzima obukhulu emzimbeni wakho.
- Njalo hlola isimo sakho kuqala futhi ungasisebenzisi ngokweqile.
- Ukuzijwayeza ngenjabulo nesigqi kuwukhiye wokusimama.
Imibuzo evame ukubuzwa
Ingabe ukweqa okuphezulu kungcono?
Cha. Ukuphakama kufanelekile ukuze ukwazi ukuhlala ngokuthambile kulo lonke isethi. Uma uzizwa ukhathele, yilungise ngokuphakamisa izinzwane noma ukweqa ukugxuma.
Yikuphi ukuhluka okungcono uma nginobuhlungu beqolo?
Ukwehluka kokubeka izandla zakho ebhentshini nokuhlehla futhi ungene ngonyawo olulodwa ngesikhathi kunciphisa ububanzi boguquko. Uma ubuhlungu buqhubeka, yeka ukuzivocavoca.
