Koetliso ena ea Burn-So-Good Burpee e paka hore Motsamao ona ke Morena oa Cardio

Litaba

• Iphuthumatsa
• Burpee ea motheo
• Pop-up e phahameng
• Moqolo oa Judo ka Jump
• Plank Reach
• Burpee e nang le Knee-tuck Jump
• Squat Thrust ka Push-up
• Burpee ea Sekhahla sa Rolling
• Sekepe-pose Tšoara
• Tlhahlobo bakeng sa

E ka 'na eaba u kile ua etsa li-burpees ho tloha mehleng ea sehlopha sa boikoetliso, 'me ho na le lebaka leo ka lona bohle re ntseng re lemaletse tsona. Ke boikoetliso boo u ratang ho bo hloea, empa ts'ebetso ena ea boima ba 'mele ehlile ke sephutheloana se felletseng, motsoako o phethahetseng oa cardio e matla haholo le allover sculpting. (Leka boikoetliso bona ba boima ba 'mele bakeng sa batho ba ratang ho hloea li-burpees.)

Ebile, ho rola li-burpees tsa metsotsoana e 30 ho tla u matlafatsa ka tsela e ts'oanang le ho etsa li-sprints: Ka bobeli li kokotsa sekhahla sa pelo ea hau le VO2 max (boholo ba oksijene eo 'mele oa hau o ka e sebelisang nakong ea boikoetliso), bafuputsi Univesithing ea Georgia e fumanoeng. Phapang e le 'ngoe? Batho ba ikoetlisitseng ba ithutileng li-burpees le bona ba ikoetlisitse ka botlalo. Eseng hoo feela, empa ha ho bapisoa le mekhoa e meng ea ho itoanela, joalo ka li-squats, matšoafo le mapolanka, li-burpees li chesa makhetlo a fetang makhetlo a mararo palo ea likhalori, e qhibilihisang mafura a 9.6 ka motsotso, ho latela tlaleho ea morao-rao ho Journal of Strength & Conditioning Research.

"Burpees ke e 'ngoe ea boikoetliso bo sebetsang ka ho fetisisa bakeng sa ho chesa lik'hilojule,' me kaha li tsamaea ka motsoako, ha ho mohla u sebetsang sehlopha se le seng sa mesifa," ho bolela Shaun Jenkins, mokoetlisi oa New York City eo, le YG Studios, a nang le phihlelo. e thehile sehlopha se secha ho potoloha setsi sena sa boot camp. O re: "Ho na le mekhoa e mengata e fapaneng ea ho arola burpee ka matla a arohaneng a matla le ho eketsa le ho fokotsa bothata, hoo ha o kopanya tsoelo-pele eohle, sephetho ke ho ikoetlisa ho bolaeang". "Ke rata ho e bitsa lefu ka burpee." (U batla li-burpee tsa khoeli? Leka Phephetso ea rona ea Matsatsi a 30 eaBurpee.)

Itokiselitse ho nka bohato? Leka potoloho e bohlale ea Jenkins ea burpee, e fapanyang maemo a tloaelehileng le mefuta e mecha e tla tiisa fiber e 'ngoe le e' ngoe ea mesifa eo u nang le eona.

Ho matlafatsa khalori ea hau, chesa kapele kamoo o ka khonang ha o ntse o boloka sebopeho se nepahetseng, Jenkins o re. Ka mor'a metsotso e 26, u tla be u rotha mofufutso 'me u qetile ka matla a hau le cardio. Hlōla-tlhōla.

Matla: E thata (RPE: * 8 kapa 9out ea 10)

Kakaretso ea nako: Metsotso e 26

O tla hloka: Boima ba 'mele oa hau feela

Kamoo e sebetsang kateng: Mofuthu, ebe u phethela boikoetliso ka tatellano ka nako e le 'ngoe, u phomole ha u laetsoe. Pheta potoloho hang.

Likhalori tse Chesitsoeng: 220

Iphuthumatsa

Etsa metsotso e 1 ea mangole a phahameng. Ebe u ema ka maoto ka bophara ba hip-width, 'me u squat. Ema, u nyolohela holim'a libolo

ya maoto le ho fihla hodimo. Tsoela pele motsotso o le mong. Ebe u penya pele, u otlolle matsoho u kene ka lepolankeng, ebe u sututsa. Tsamaea matsoho ho khutlela ho ema. Tsoela pele motsotso o le mong, ebe u pheta letoto lena kaofela hape.

Burpee ea motheo

A. Ema ka maoto hammoho. Koba, 'me u leme lipalema fatše ka pel'a hao.

B. Ka abs tight, tlola maoto ho khutlela lepolankeng.

C. Koba litsoeng ho theola sefuba le lirope fatše.

D. Tobetsa ho ea holimo ho lepolanka 'me u qhomele maoto ho ea matsohong.

E. Tlolela holimo kamoo u ka khonang, etsa bonnete ba hore li-keet li ka tlas'a mahetla pele li qala. Opa matsoho hodima hlooho.

Pheta metsotso e 1.

Pop-up e phahameng

A. Ema ka maoto a arohaneng ka bophara ba noka, matsoho a kobehile ka mahlakoreng. Kapele-pele phahamisa lengole le letona le kobehileng ho ea bophahamong ba noka, khutlela sebakeng se emeng, ebe u phahamisa lengole le letšehali.

B. Ho tloha ho ema, ho inama, beha liatla fatše, le ho qhomela maoto ho khutlela lepolanka, ho theola 'mele ho ea fatše.

C. Sutumetsa ka matla ka ho phatloha le ho qhomela maoto matsohong ho oela sebakeng se thekeselang, mangole a kobehile ka leoto le letšehali pele.

D. Ebe u qhomela holimo kamoo u ka khonang, u theohe butle ka maoto le bophara ba letheka. Pheta ho lula hona joale ka leoto le letona ho ea pele.

Tsoela pele ka motsotso o le mong, mahlakore a fapanyetsana.

Moqolo oa Judo ka Jump

A. Paqama u shebane fatše, mangole a kentsoe ka sefubeng le matsoho ka mahlakoreng.

B. U sebelisa abs ea hau, phutholoha ho ea sebakeng se lutseng 'me u behe maoto fatše.

C. Ho hatella maoto ka thata fatše, ho phahama ho ema ntle le ho sebelisa matsoho ho sutumetsa; tlolela holimo.

Pheta metsotso e 1.

Plank Reach

A. Qala fatše ka lepolanka ka matsoho a pele, litsoeng ka kotloloho ka tlasa mahetla le menoana e nammeng ka bophara.

B. Etlolla pele ka letsoho le letona le otlolohileng 'me u theole fatše ka pel'a hau. Khutlela ho qala, chencha mahlakore, 'me u phete.

Tsoela pele ho chencha motsotso o le 1.Ebe u phomola motsotso o le mong.

Burpee e nang le Knee-tuck Jump

A. Ema ka maoto a bophara ba letheka, ebe u khumama le ho hloma lifate tsa palema fatše.

B. Khutlela maotong hape, ebe o theola 'mele fatše.

C. Tobetsa holimo ho ea lepolankeng, ebe u qhomela maoto ho ea ka matsoho hore u eme.

D. Ho tloha ho emeng, squat, ebe u qhomela, u khumama ka mangole ho ea sefubeng le ho tlisa liatla tsa matsoho. Naha e nang le mangole a bonolo.

Pheta metsotso e 1.

Squat Thrust ka Push-up

A. Qala fatše ka lepolanka la liatla.

B. Qhomela maotong ka ntle ho palema 'me u nyolohele ka tlung e pharalletseng, u tlise lifate tsa palema ka pela sefuba (joalo ka boemong ba thapelo), litsoeng li kobehile mahlakore.

C. Ebe u beha liatla fatše hape ebe u qhomela maoto ka lepolankeng; etsa 1 push-up.

Pheta metsotso e 1.

Burpee ea Sekhahla sa Rolling

A. Ema ka maoto a bophara ba letheka, ebe o theohela ka tlung e tebileng, likhahla li kobehile ka mahlakore.

B. Ho boloka boemo, sebelisa matla ho khutlela fatše (emisa ha bohareng ba maoto bo ama fatše), ebe o kenya abs ho potlakela pele mme o khutlele ho emeng.

C. Ho tloha ho ema, ho khumama, matsoho fatše, le ho qhomela maoto ho khutlela lepolankeng. Tlolela maoto ho ea matsohong ebe u khutlela ho ema.

Pheta metsotso e 1.

Sekepe-pose Tšoara

A. Qala ho robala fatše ka matsoho ka mahlakore, ebe u kenya abs ho nyolohela ho V ka matsoho a otlolohileng ka pel'a hao ka bolelele ba mahetla.

Tšoara motsotso o le mong.Ebe u phomola motsotso o le mong.

Tlhahlobo bakeng sa