Li-Burpees li Chesa Li-calories Tse Kae?

Litaba

• Li-calories li chesitsoe
• Ka lipalo
• Boima le lik'halori
• U lokela ho etsa li-burpe tse kae?
• Mokhoa oa ho etsa burpee
• Melemo ea li-burpees
• Mekhoa e meng ea ho pheha
• Jumping jacks
• Qhomela squats
• Li-push up
• Mekotla ea mapolanka
• Liphetoho tsa Burpee
• Ntlha ea bohlokoa

Le ha o sa inke o chesehela ho ikoetlisa, o kanna oa utloela ka li-burpees. Li-burpees ke boikoetliso ba `` calisthenics '', mofuta oa boikoetliso bo sebelisang boima ba 'mele oa hau.

Ka boikoetliso ba "calisthenics", o ka ntlafatsa eseng feela matla le mamello, empa hape le khokahano le ho tenyetseha.

Ha u ikoetlisa, u ka ipotsa hore na boikoetliso bo sebetsa hantle hakae ho latela hore na bo chesa lik'hilojule tse kae. Palo ea lik'halori tse chesitsoeng nakong ea boikoetliso e fapana ka boima, matla le lintlha tse ling.

Ho ea ka Baton Rouge General, o ka chesa likhalori tse ka bang 160 ka metsotso e 17 ea li-burpees.

Sehloohong sena, re tla shebisisa hore na likhalori tse ngata li chesoa joang, hore na li ka etsoa joang, le melemo e meng ea ho etsa li-burpees.

Li-calories li chesitsoe

Joalokaha ho boletsoe kaholimo, u chesa likhalori tse ka bang 160 metsotso e meng le e meng e 17 eo u e etsang burpees. Ha re aroleng nomoro ena ho ea ho ho hong ho sebetsang haholoanyane:

Ka lipalo

• Ho chesoa likhalori tse ka bang 9.4 motsotso o mong le o mong oa li-burpees tse etsoang.
• Ho nka batho ba bangata ho potoloha metsotsoana e meraro ho etsa burpee e le 'ngoe.
• Metsotsoana e meraro ka burpee e lekana le li-burpees tse 20 ka motsotso, ho latela lebelo le makhetlo.

Kamora ho etsa lipalo tse bonolo, rea bona hore ho nka li-burpees tse ka bang 20 ho chesa likhalori tse 10. Leha ho le joalo, boima bo ka ama palo ea likhalori tse chesitsoeng nakong ea boikoetliso.

Ho latela Sekolo sa Bongaka sa Harvard, ha u etsa metsotso e 30 ea li-calisthenics tse matla:

Boima le lik'halori

• Motho ea boima ba likilo tse 155 o tla chesa likhalori tse ka bang makhetlo a 1.25 ho feta motho ea boima ba likilo tse 125.
• Motho ea boima ba lik'hilograma tse 185 o tla chesa lik'hilojule tse fetang makhetlo a 1.5 ho feta motho ea boima ba lik'hilograma tse 125.

Ha a fuoa leseli lena, motho ea tloaelehileng a ka chesa kae kapa kae ho tloha li-calories tse 10 ho isa ho tse 15 bakeng sa li-burpees tse ling le tse ling tse 20.

Ka tlase chate e ka u thusang ho fumana hore na u tla chesa likhalori tse kae ha u ntse u etsa li-burpees, ho latela boima ba 'mele oa hau.

U lokela ho etsa li-burpe tse kae?

Li-Burpees li nkuoa e le mohato o tsoetseng pele oa li-calisthenics, ka hona ho bohlokoa ho nka nako le ho li etsa ka sebopeho se nepahetseng ho qoba kotsi.

Haeba u etsa burpee e le 'ngoe metsotsoana e meng le e meng e meraro, u ka lebella ho etsa li-burpees tse ka bang 20 ka motsotso. Haeba u etsa li-burpee tsa hao butle butle, u ka etsa li-burpees tse 10 ho isa ho tse 15 ka motsotso.

Hape, mefuta e fapaneng ea li-burpees e ka fetola nako eo u e nkang ho etsa burpee e le 'ngoe.

Mokhoa oa ho etsa burpee

Mokhoa o bonolo ka ho fetisisa oa ho nahana ka burpee ke hore ke lepolanka le felletseng le lateloang ke ho tlola ha squat. Ena ke thuto e ntle ea pono ea ho etsa burpee:

Mona ke litaelo tsa mohato ka mohato:

1. Ema o shebile pele. Maoto a hau a lokela ho ba bophara ba letheka 'me matsoho a hau a be mahlakore a hau.
2. Ikokobelle ka tlung ka ho sutumetsa letheka ebe o khumama ka mangole. Tsepamisa boima ba hau lirethe tsa hau, ho fapana le libolo tsa maoto a hau.
3. Tlohela pele 'me u behe liatla tsa hau fatše ka pel'a hao. Boemo ba liatla tsa hau bo lokela ho ba bosesane ho feta maoto a hau.
4. Khutlela maoto morao, u otlolla maoto ebe u theohela libolo tsa maoto a hau. Nahana ka phetoho ena e le ho itahlela ka lepolankeng le felletseng. Nakong ea boemo bona, kenyelletsa abs bakeng sa tšehetso 'me u netefatse hore u se ke oa phahamisa kapa ho thellela mokokotlo oa hau.
5. Tlola maoto a hau pele hape ho fihlela a eme haufi le matsoho a hau.
6. Finyella matsoho ka matsoho holim'a hlooho ea hau 'me u tlole holimo, ebe u khutlela morao ho ea potoloha motsamao oohle hape.

Le ha litaelo tse kaholimo e le tsa burpee e tloaelehileng, mefuta e meng e tsebahalang ea burpee e kenyelletsa:

• ho eketsa pushup ha u ntse u le lepolanka
• ho kenya mokoti ha o ntse o le mapolanka
• ho eketsa ho tlola ha tuck ha o le maemong a emeng

Ho sa tsotelehe hore na u khetha ho etsa mofuta o fe oa burpee, ho ithuta foromo e nepahetseng ke ntho ea bohlokoahali.

Melemo ea li-burpees

Li-burpees ke boikoetliso bo phethahetseng ba 'mele bo shebaneng le ho aha matla a mesifa. Ba ka thusa ho ntlafatsa matla le mamello e le karolo ea tloaelo ea ho ikoetlisa hape ba ka ba le melemo e meng hape.

Ho, bafuputsi ba fumane hore boikoetliso ba boima ba 'mele, joalo ka li-burpees, bo khona ho fokotsa khatello ea mali ho basali ba baholo ba phetseng hantle.

Hase feela hore li-burpees ke boikoetliso bo matla ba ho aha matla, li ka etsoa hape e le karolo ea taolo e phahameng ea nako ea koetliso (HIIT). HIIT e shebana le ho phatloha ha boikoetliso bo matla bo fapanyetsanoang le linako tsa ho fola.

Melemo ea HIIT e ithutiloe haholo bakeng sa maemo a fapaneng, ho kenyeletsoa mofuta oa 2 lefu la tsoekere, botenya le bophelo bo botle ba pelo. Ho a le mong, bafuputsi ba fumane hore HIIT e kanna ea ba le tšusumetso e ntle ts'ebetsong ea mitochondrial le mofuta oa fiber liseleng tsa mesifa.

Mekhoa e meng ea ho pheha

Ho na le mabaka a mangata a etsang hore motho e mong a se ke a khona ho etsa burpee ka mokhoa o sireletsehileng kapa ka nepo, empa a se ke a tšoenyeha - ho na le li-calisthenics tse ngata tse tšoanang tseo u ka li etsang.

Hlahloba tse ling tsa mekhoa ena ea burpee bakeng sa boikoetliso bo sebetsang ka ho lekana:

Jumping jacks

Li-jacks tse tlohang ke boikoetliso bo bong ba 'mele bo phethahetseng bo ka etsoang e le boikoetliso ba HIIT. Ho fapana le li-burpees, li-jacks tse tlohang ha li behe khatello ea boima ba 'mele mahetleng.

Qhomela squats

Li-squats tse tlohang li u lumella ho etsa karolo ea ho qetela ea burpee ntle le ho tlameha ho etsa lepolanka. Boikoetliso bona bo tla beha khatello e tšoanang mangoleng joalo ka ha li-burpees li etsa, empa hape, eseng khatello e ngata mahetleng.

Li-push up

Li-pushup ke li-calisthenics tse qalang tse qalang tsa 'mele tse tsamaisang sebaka seo khatello e nyane manonyellong. Mahetla le li-abs li lula li lebeletsane mme ho latela phapang ea pushup, ho joalo le ka maoto le glutes.

Mekotla ea mapolanka

Li-jack tsa mapolanka ke mokhoa o mong o motle ho feta li-burpees ha o sa khone ho fetoha pakeng tsa lepolanka le ho ema. Joalo ka li-burpees, ba sebelisa lepolanka empa ha ba khutlele ho emeng, ho bolelang hore ho na le khatello e tlase mangoleng.

Mekotla ea mapolanka e boetse e etsa boikoetliso bo botle ba HIIT, joalo ka li-burpees.

Liphetoho tsa Burpee

Haeba u ntse u rata ho etsa burpee empa u sa khone ho e etsa ka botlalo, mokhoa o mong e kanna ea ba ho e fetola. Ho etsa burpee e fetotsoeng, leka liphetoho tsena:

• Etsa mohato ka mong ka nako.
• Kena kahare le ka ntle ho polanka ho fapana le ho tlola.
• Ema ho qeta ho e-na le ho qhomela ho fihlela qetellong.

Ntlha ea bohlokoa

Li-burpe ke boikoetliso bo boholo ba "calisthenics" bo tukang kae kapa kae ho tloha li-calories tse 10 ho isa ho tse 15 ka motsotso. Haeba ha u e-so ka u etsa burpee pejana, ho bohlokoa ho ithuta foromo e nepahetseng ho qoba kotsi.

Haeba u batla ho phethela lenaneo la hau la boikoetliso ka li-calisthenics tse ngata tse tsamaeang joalo ka li-burpees, setsebi sa boikoetliso se ka thusa. Etela ProFinder ea American College of Sports Medicine ho fumana setsebi sa boikoetliso haufi le uena.