BURPEE
Ama-Burpees awasona isivivinyo sejubane. Engeza isinyathelo esilandelayo kuphela uma ukwazi ukulawula inguquko ngayinye.
Ama-Burpe awumnyakazo ogcwele umzimba ohlanganisa ama-squats, amapulangwe noma ama-push-ups, ukuma nokugxuma. Izifundo ezifake ama-Burpees ekuqeqesheni okusebenzayo okunamandla kakhulu ziye zabika ukuhlotshaniswa nokuguqulwa kokuqina kwe-cardiorespiratory kanye nokuqina kwemisipha, kodwa ayikho i-burpee eyodwa efanelekayo wonke umuntu noma eqinisekisiwe ukuthi iyasebenza ngokulinganayo. Uma ucabangela isimo sezihlakala zakho, amahlombe, amadolo, nomhlane, kanye namandla akho amanje angokomzimba, ukugxuma kanye nama-push-ups kuyinketho, futhi indinganiso iwukuba ume ngaphambi kokuba ukuma kwakho kugoqe ngenxa yokukhathala.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, i-pectoralis enkulu
- Imisipha esekelayo
- I-Triceps, i-deltoids, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunyakaza komzimba okuyinkimbinkimbi
Ingabe kuyadingeka ukwenza ama-push-ups?
No. I-background eyisisekelo eqondile esuka epulangwe eliphezulu ibuye ibe ukuhluka kwe-burpee. Engeza ama-pushups kuphela uma ukwazi ukuwalawula.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola indawo okuzungezile nendawo yokuhlala
Qinisekisa ukuthi kunesitezi esingasheleli nesikhala esikhululekile nhlangothi zombili. Ungaqali uma unesiyezi, ubuhlungu besifuba, noma ubuhlungu bamalunga abukhali.
- 2
Ukwehla ukusuka endaweni yokuma kuya ku-squat
Izinyawo zakho ziqinile phansi, gobisa ukhalo namadolo ndawonye. Ayiwe phansi ngokuxhamazela.
- 3
Hambisa epulangeni izandla ziphansi
Uma isihlakala sakho singakhululekile, ungayikhahleli yonke imilenze yakho ngesikhathi esisodwa, kodwa uyibuyisele emuva ngonyawo olulodwa ngesikhathi. Sebenzisa ububanzi obungabangeli ukuthi i-torso yakho ihlehle ngokweqile.
- 4
Engeza ama-pushups kuphela uma kudingeka
Imodeli eyisisekelo ingabuya ngqo epulangeni eliphakeme. Yenza ama-push-ups kuphela uma ukwazi ukulawula izihlakala zakho, amahlombe, ne-torso.
- 5
Buyisela izinyawo zakho ezandleni zakho ukuze udale i-squat
Uma ukweqa ngazo zombili izinyawo kungazinzi, letha unyawo olulodwa phambili ngesikhathi. Qinisekisa ukuthi izinyawo zakho azikude kakhulu ngaphambi kwezandla zakho futhi zibangele ukungakhululeki emuva.
- 6
Sukuma uthule futhi ngokuzikhethela wenze ukugxuma okuncane
Goba amadolo nezinqulu zakho ukuze ubambe indawo yokuhlala. Ungakwazi ukusukuma ngokuphakamisa izithende zakho ngaphandle kokugxuma, futhi uqede ukuphindaphinda uma uzizwa uphelelwa umoya noma ungahambi kahle.
SEQUENCE
Lungisa i-oda loshintsho kuqala kunokusheshisa
Ukuphindaphinda okukodwa kwe-burpee kungaqukatha ukulandelana okulandelayo: ukuma, i-squat, ipulangwe, i-squat, ukuma. Ama-Push-ups kanye nokweqa yizici ozikhethela ukuthi zengezwe kuphela ngemva kokuthi ukulandelana okuyisisekelo kuzinzile.
Uma izihlakala noma amahlombe akho engakhululekile uma uya epulangweni, shintshela kokuhlukile kokubuyisela unyawo olulodwa ngesikhathi. Ukuze ukwenze kusheshe, ungabeki noma yimuphi umthelela ezihlakaleni noma emahlombe akho.
Iphuzu elibalulekile: Inkomba esebenzayo: “Xhuma ngokuthula isinyathelo esisodwa ngesikhathi, bese wengeza isinyathelo esilandelayo kuphela ngemva kokuba isinyathelo samanje sizinzile.”
LANDING
Ukufika kuncane futhi kudonsa buthule
Ku-burpee egxumayo, ukufika kuyindlela ehlukile yokuqeda ukuphindaphinda. Ithinta unyawo lonke kahle futhi ibamba ukushaqeka phakathi nendawo yokugoba ekhululekile yamadolo nezinqulu.
Uma amadolo akho eshona ngaphakathi noma izinyathelo zakho zinomsindo, ukuphakama kwakho kokugxuma noma inombolo yokuphindaphinda ingase ibe ngaphezu kokulawula kwakho kwamanje. Buyela ekushintsheni kwesitendi, khipha ukweqa.
Iphuzu elibalulekile: Iphuzu okufanele lihlolwe: Ungagcina ibhalansi ngaphandle kokugijimela ekuphindeni okulandelayo ngokushesha ngemva kokufika.
FATIGUE
Ukukhathala kuyama ngaphambi kokushintsha ukuma
Ukuqeqeshwa okusebenzayo okunamandla aphezulu, okuhlanganisa nama-burpee, kungabeka izimfuno eziphakeme ze-cardiorespiratory kanye nemisipha, kodwa imiphumela yocwaningo ayikwazi ukuhunyushwa enanini eliphephile lokuphindaphinda komuntu ngamunye.
Yima ngokushesha uma uhlangabezana nokuphefumula kanzima, ubunzima bokukhuluma, isiyezi, ukungaphatheki kahle kwesifuba, noma ubuhlungu obubukhali bamalunga. Ungakhulisi inani lokuphindaphinda, isivinini, ukugxuma, noma ukusunduza konke ngesikhathi esisodwa.
Iphuzu elibalulekile: Isimiso Sokuqhubeka: Uma ifomu seligcinwe kusethi eyodwa, engeza inombolo encane yezimpinda noma okukodwa nje okuhlukile kuseshini elandelayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Yenyusa isivinini kuphela uma ukhathele
- Lokho okubonayo
- Phakathi kwepulangwe ne-squat, iqolo lami eliphansi liyahexa futhi ukuhlalisa kuba nomsindo.
- Imbangela engaba khona
- Inombolo noma izinga lokuphindaphinda kungenzeka lidlule amandla wamanje okulawula.
- Indlela yokulungisa
- Qeda isethi futhi unciphise ama-reps kusethi elandelayo.
Shaka isihlakala sakho
- Lokho okubonayo
- Uma ubeka isandla sakho kanzima phansi, uzwa ukungakhululeki esihlakaleni.
- Imbangela engaba khona
- Kungenzeka ukuthi ukhahlela umlenze wakho emuva ngokushesha kakhulu.
- Indlela yokulungisa
- Shintshela kuguquko lwepulangwe ngonyawo olulodwa emuva ngesikhathi.
Amadolo awela ngaphakathi
- Lokho okubonayo
- Amadolo adonselwa ezinyaweni ngesikhathi soku-squats nokufika.
- Imbangela engaba khona
- Ukukhathala noma ukuphakama kwamanje kweqa kungase kube imbangela.
- Indlela yokulungisa
- susa ukugxuma, yehlisa ububanzi nesivinini.
Ama-push-ups athathwa njengebalulekile
- Lokho okubonayo
- Amahlombe ami azizwa engakhululekile noma i-torso yami iyacwila ngesikhathi sokuphusha.
- Imbangela engaba khona
- Ukwehluka kwe-Push-up kungase kusheshe kuneleveli yakho yamanje.
- Indlela yokulungisa
- Isebenzisa uhlobo oluyisisekelo olubuya ngokuqondile lusuka epulangeni eliphezulu.
Qinisa ukufika kwakho
- Lokho okubonayo
- Izinyawo zinomsindo futhi amadolo awagobi neze.
- Imbangela engaba khona
- Kungenzeka ukuthi ugxuma kakhulu noma kungenzeka ukuthi sekunqwabelene ukukhathala.
- Indlela yokulungisa
- Shintshela ku-jump encane noma ukuma ngaphandle kokugxuma.
Ziba ukuphelelwa umoya noma isiyezi
- Lokho okubonayo
- Ukuphefumula okungalawuleki noma ukubona kahle.
- Imbangela engaba khona
- Umthwalo wamanje womsebenzi ungase ube mkhulu kakhulu.
- Indlela yokulungisa
- Yima futhi ululame ngokushesha. Uma izimpawu ziqhubeka, thintana nochwepheshe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Stepback Burpee
Hamba epulangeni ngonyawo olulodwa ngesikhathi bese usukuma ngaphandle kokugxuma.
Ama-Burpees ayisisekelo ngaphandle kokugxuma
Sebenzisa kuphela uma ukunyakaza kwazo zombili izinyawo kuzinzile, bese uqedela ngokusukuma.
AmaBurpe Eqa Amancane
Engeza ukugxuma okuncane kuphela lapho ukuhlala okuthulile kugcinwa.
Ama-Burpe anama-pushups
Engeza ama-pushups kuphela uma unokulawula isihlakala, ihlombe, ne-torso.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
1–2 izikhathi ngeviki, eqala ngamasethi amafushane angadlulelani nokunye ukuzilolonga okunezinga eliphezulu. Emasontweni amabili okuqala, ungajahi ukwandisa ukuphindaphinda, kodwa hlola ukuguquka kwakho nokuphefumula kwakho ngokuhlukahluka ngaphandle kokugxuma.
Inani lokuphindaphinda
4-8 izikhathi
Ibanga lokusetha kabusha ukuma phakathi kokuphindaphinda
Inani lamasethi
2–4 amasethi
Phumula imizuzwana engu-60–120 phakathi kwamasethi
Intuthuko
+1 isikhathi noma okuhlukile okukodwa
Engeza kuphela uma konke ukuphindaphinda kuthulile futhi kuzinzile
- Lawula lonke uguquko nokuhlala ngaphandle kobuhlungu ezihlakaleni, emahlombe, emadolweni, noma emhlane, bese uphakamisa okuhlukile okukodwa kuseshini elandelayo.
- Uma uhlangabezana nanoma yikuphi ukuhlehliswa, ukuduma okuphezulu, ukuwa kwamadolo, noma ukungaphatheki kahle kwesandla, buyela ngokushesha enguqukweni elula.
- Ukuphefumula, isiyezi, ukungakhululeki kwesifuba, nobuhlungu obubukhali kuhlukile ekukhathaleni kwemisipha. Ungaqhubeki uma unezimpawu.
Imibuzo evame ukubuzwa
Ngingakwazi ukweqa?
Yebo. Ukuma ngaphandle kokugxuma kuwukuhluka okufanelekile kokuqala. Yengeza ama-jump amancane kuphela lapho ukuhlala okuthulile kuzinzile.
Kufanele ngikwenze kangaki ngaphandle kokuma?
Ayikho inombolo edingekayo yezikhathi. Qala ngamasethi amafushane agcina ukuma kwakho nokuphefumula, futhi ume ngaphambi kokuba ukukhathala kukubangele ushintshe ukuma kwakho.
Yini okufanele ngiyenze uma isihlakala sami sizizwa singakhululekile?
Hambisa imilenze yakho emuva ngonyawo olulodwa ngesikhathi. Uma ukungaphatheki kahle kwesandla kuqhubeka, ungaqhubeki nalokhu kuhluka.
Ngiqhubekela nini esinyathelweni esilandelayo?
Engeza ukuphindaphinda okukodwa okuncane noma okuhlukile kuphela lapho uguquko, amapulangwe, nokufika kulawulwa futhi kungenabuhlungu kukho konke ukuphindaphinda.
