I-Burpee (burpee, burpee) - ukuzivocavoca okuyingqayizivele

IBurpee (aka burpee, burpee) wumsebenzi odumile wokuphambanisa ongashiyi muntu engenandaba. Uyathandwa noma azondwe ngayo yonke inhliziyo yakhe. Luhlobo luni lokuvivinya umzimba nokuthi ludliwa ngani - sizokutshela ngokuqhubekayo.

Namuhla sizokuhlukanisa, sikutshele mayelana:

• Indlela elungile yokwenza ama-burpees, ezoba wusizo kwabaqalayo nakwalabo asebeke bayenza;
• Izinzuzo ze-burpee zokwehlisa isisindo nokomisa;
• Impendulo evela kubasubathi ngalokhu kuvivinya umzimba nokunye okuningi.

Incazelo nokuhumusha

Okokuqala, ake siqale ngencazelo nokuhunyushwa kwegama. IBurpees (kusuka esiNgisini) - ngokwezwi nezwi "ukugoba phansi" noma "ukuphusha". Izichazamazwi zinikeza incazelo - lokhu kungukuzivocavoca umzimba okubandakanya isikwele kanye ne-deadlift futhi kugcina sekumile.

Kuvela ngandlela thile kungathandeki. Ngokuvamile, leli yigama lomhlaba wonke, eliqondakalayo kuzo zonke izilimi zomhlaba. Konje, phakathi kwama-burpees noma ama-burpees - sebenzisa i-burpee kahlengenkathi kugcinwa ukubizwa kwemvelo kwaleli gama kusuka esiNgisini.

IBurpee ukuvivinya umzimba okuhlanganisa ukunyakaza okulandelanayo okufana ne-squat, prone and jump. Ukucaca kwayo kuxhomeke ekutheni kumjikelezo ongu-1 wokuqaliswa kwayo, umgijimi usebenza inani elikhulu lamaqembu emisipha emzimbeni, esebenzisa cishe wonke amakhulu. Kodwa imisipha yemilenze ngokungangabazeki ithola umthwalo okhiye. IBurpee ukuvivinya umzimba okuhlangene okusebenzisa amadolo, amahlombe, izindololwane, izihlakala nezinyawo. Futhi konke kusebenza kahle.

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Izinzuzo nokulinyazwa kwe-burpee

Njenganoma yikuphi ukuzivocavoca, ama-burpees anezinzuzo nezinjongo zawo. Ake sihlale kancane kuzo.

Zuza

Izinzuzo zokuzivocavoca nge-burpee akunakulindelwa ngokweqile, ngoba kanye nokuzivocavoca amandla ayisisekelo, sekuyisikhathi eside kwaba yinto ejwayelekile cishe kunoma yiluphi uhlelo lwe-crossfit. Ngakho-ke, ngokulandelana - yini ukusetshenziswa kwe-burpee?

• Cishe yonke imisipha emzimbeni wakho isebenza ngesikhathi sokuzivocavoca nge-burpee. Okungukuthi, imisipha, i-glutes, amathole, isifuba, amahlombe, ama-triceps. Kunzima ukucabanga ngokunye ukuzivocavoca okungaziqhayisa ngomphumela onjalo.
• IBurpee iqinisa ngokuphelele imisipha yomongo.
• Ama-calories ashiswa ngokuphelele. Sizokhuluma ngalokhu ngokuningiliziwe kamuva.
• Izinqubo zomzimba zomzimba ziyasheshiswa isikhathi eside.
• Ijubane, ukudidiyela kanye nokuvumelana nezimo kuyakhiwa.
• Izinhlelo zenhliziyo nemithambo yokuphefumula zomzimba ziqeqeshwe ngokuphelele.
• Akudingi imishini yezemidlalo noma ukulawula amasu avela kumqeqeshi. Ukuzivocavoca kulula ngangokunokwenzeka futhi wonke umuntu uyaphumelela.
• Ubulula nokusebenza kwabo kwenza ama-burpees abe ukuzivocavoca okuhle kwabasubathi abafisayo.

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Ukulimaza

Vele, i-burpee nayo inezinhlangothi ezingezinhle - zimbalwa, kepha namanje zikhona. Ngakho-ke, ukulimala okuvela ku-burpee:

• Ukucindezeleka okunzima cishe kuwo wonke amalunga omzimba. Kakhulu amadolo. Kepha futhi, uma ngokungazi u "phonsa" ezandleni zakho endaweni ephakeme, lapho-ke kunamathuba okulimaza izihlakala zakho. Ngokufanelekile, ukuvivinya umzimba kwenziwa kahle kakhulu endaweni enerabha.
• Abantu abaningi baba nesimo esibi ngemuva kokufunda ukuthi i-burpee ifakiwe ku-WOD.

Yebo, yilokho kuphela, mhlawumbe. Njengoba ukwazi ukubona, i-burpee ayiyona ingozi kune-carbs esheshayo ebusuku.

Ungayenza kanjani i-burpee kahle?

Yebo, lapha sifika entweni ebaluleke kakhulu. Ungakwenza kanjani ukuzivocavoca nge-burpee kahle? Ake siqonde inqubo yokuqaliswa kwayo ngezigaba, sifunde ukuthi noma ngubani oqalayo angakwazi ukubhekana nokuzivocavoca.

Kumele kuthiwe kunezinhlobonhlobo eziningi ze-burpee. Kulesi sigaba, sizohlaziya inguqulo yakudala. Lapho usufunde ukuthi ungakwenza kanjani, ngeke ube nezinkinga ngakho konke okunye.

Ake sihambe ngenqubo yokwenza i-burpee igxathu negxathu.

Isinyathelo 1

Indawo yokuqala imi. Ngemuva kwalokho sihlala phansi emakhadini, sibeke izandla zethu phambi kwethu phansi - izandla zihlukaniswe ububanzi behlombe (ngokuqinile!).

Isinyathelo 2

Ngemuva kwalokho siphonsa imilenze yethu emuva bese sithatha isikhundla sokugcizelela silele ezandleni zethu.

Isinyathelo 3

Senza ama-push-up ukuze isifuba nezinqulu zithinte phansi.

Isinyathelo 4

Sibuyela ngokushesha endaweni yokusekela ngenkathi simi ngezandla zethu.

Isinyathelo 5

Futhi futhi masishintshele ngokushesha endaweni yesi-5 ngokugxuma okukodwa okuncane kwemilenze sibuyela endaweni yokuqala. Eqinisweni, izinyathelo ezi-4-5 ukunyakaza okukodwa.

Isinyathelo 6

Futhi ukuthinta okuqedile ukugxuma okuqondile nokushaya phezulu. (Isexwayiso: qiniseka ukuthatha indawo emile ngokuphelele bese ushaya ihlombe ngqo phezu kwekhanda lakho.Akunasimo lapho kufanele ulale - umhlane wakho kufanele uqonde.

I-burpee ishisa amakhalori amangaki?

Abantu abaningi abafuna zonke izinhlobo nezindlela eziphumelela kakhulu zokwehlisa isisindo banesithakazelo embuzweni, mangaki ama-burpee asha? Ngemuva kwakho konke, udumo lwalo msebenzi owenziwa emhlabeni wonke luyeza phambi kwakhe, luchaza izakhiwo eziningi eziyisimangaliso. Ake sihlaziye ukuthi ikuphi ukusetshenziswa kwekhalori kwama-burpees uma kuqhathaniswa nezinye izinhlobo zemisebenzi, ngokuya ngezigaba ezahlukahlukene zesisindo.

Ukubalwa kuthathwe ekusetshenzisweni kwekhalori okulandelayo nge-1 burpee = 2.8 ngejubane lokuzivocavoca okuyisi-7 ngomzuzu. Okusho ukuthi, uma ulandela leli banga, isilinganiso esishisayo samakhalori ngesikhathi se-burpee sizoba yi-1200 kcal / ihora (ngesisindo esingu-90 kg).

Ukuphefumula ngesikhathi sokuzivocavoca umzimba

Kubadlali abaningi, ubunzima obukhulu ukuphefumula ngesikhathi se-burpee. Akuyona imfihlo ukuthi into enzima kakhulu ukuyenza ekuqaleni ukwenza lo mzamo ngokunembile ngenxa yokuthi umoya uyaphambuka. Ungaba kanjani kulesi simo? Ungaphefumula kanjani kahle nge-burpee ukuze uyenze kahle ngangokunokwenzeka emzimbeni?

Abasubathi abanolwazi batusa le ndlela yokuphefumula elandelayo:

1. Yehla (imodi yokuphumula kwengalo) - donsela / ukhiphe -> yenza ama-push-up
2. Siletha imilenze yethu ezandleni zethu -> ukuhogela / ukukhipha -> ukwenza ukugxuma
3. Sihlala, sima ngezinyawo -> ukuhogela / ukukhipha umoya

Njalo njalo. Umjikelezo uyaqhubeka. Lokho wukuthi, kunezigaba ezi-3 zokuphefumula nge-burpee eyodwa.

Udinga ukwenzani nge-burpee?

Kukangaki udinga ukwenza ama-burpees kuya ngomsebenzi ozibekele wona. Uma kuyingxenye yenkimbinkimbi, inani elilodwa, uma unquma ukunikela ukuqeqeshwa kulo msebenzi kuphela, bese kuba elinye. Ngokwesilinganiso, ngenqubo engu-1 yabaqalayo kuzoba kuhle ukwenza izikhathi ezingama-40-50, kumdlali osevele enolwazi izikhathi ezingama-90-100.

Ijubane elijwayelekile le-burpee lokuqeqeshwa okungenani izikhathi eziyi-7 ngomzuzu.

Amarekhodi

Okwamanje, okujabulisa kakhulu yirekhodi lomhlaba elilandelayo kuma-burpees:

1. Owokuqala kubo oweNgilandi uLee Ryan - wabeka irekhodi lomhlaba amahlandla ayi-10 100 emahoreni angama-24 ngoJanuwari 10, 2015 eDubai. Emncintiswaneni ofanayo, irekhodi labekwa phakathi kwabesifazane kuleso sifundo - izikhathi eziyi-12,003 zathunyelwa ku-Eva Clark wase-Australia. Kepha lezi zimvuthuluka azizange zigxume futhi zishaye izandla phezu kwamakhanda azo.
2. Ngokuqondene ne-burpee esesimweni esijwayelekile (ngokugxuma nokushaya izandla ekhanda), irekhodi lingele-Andrey Shevchenko waseRussia - wenza ukuphindaphinda okungu-4,761 ngoJuni 21, 2017 ePenza.

Yilokho kuphela. Sithemba ukuthi ukujabulele ukubuyekezwa kulo msebenzi omuhle kangaka. Yabelana ngayo nabangani bakho! 😉

Bukela ividiyo: Crossfit1 Snatch 6 Burpees (May 2025).