Burpee (burpee, burpee) - wasan motsa jiki na almara

Burpee (aka burpee, burpee) wasan motsa jiki ne na almara wanda bai bar kowa ba. Ko dai ya kasance yana ƙauna ko ƙiyayya da dukan zuciyarsa. Wane irin motsa jiki ne da abin da ake ci tare da shi - za mu ci gaba da faɗa.

A yau za mu raba shi kadan-kadan - gaya muku game da:

• Ingantacciyar fasaha don yin burpee, wanda zai zama da amfani ga masu farawa da waɗanda suka taɓa yin hakan;
• Fa'idodin burpee don rage nauyi da bushewa;
• Ra'ayoyin 'yan wasa game da wannan aikin da ƙari.

Ma'ana da fassara

Da farko dai, bari mu fara da ma'anar kalma da fassararta. Burpees (daga Ingilishi) - a zahiri “tsugunewa” ko “turawa”. Kamus din suna ba da bayani - wannan motsa jiki ne na motsa jiki wanda ya kunshi tsugunno da matattu kuma ya ƙare a tsaye.

Ya nuna ko ta yaya rashin sha'awa. Gabaɗaya, wannan kalma ce ta duniya, mai fahimta a cikin duk yarukan duniya. AF, tsakanin burpees ko burpees - yi amfani da burpee daidaiyayin kiyaye lafazin yanayi na wannan kalmar daga Ingilishi.

Burpee motsa jiki ne mai haɗa kai wanda ya haɗu da ƙungiyoyi da yawa masu zuwa kamar squat, mai saukin kai da tsalle. Abun da ya kebanta ya ta'allaka ne da cewa a zagaye na 1 na aiwatarwarta, dan wasan yana fitar da mafi yawan adadin kungiyoyin tsoka a jiki, ta amfani da kusan dukkanin manya. Amma babu shakka tsokoki na ƙafafu sun karɓi maɓallin kewayawa. Burpee motsa jiki ne mai haɗin gwiwa wanda ke amfani da gwiwoyi, kafadu, guiɓɓu, wuyan hannu, da ƙafa. Kuma komai yana aiki sosai.

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Fa'idodi da cutarwar burpee

Kamar kowane motsa jiki, burpees suna da fa'ida da fa'ida da manufa. Bari mu ɗan dakata a kansu.

Amfana

Ba za a iya fa'idar fa'idojin motsa jiki na burpee ba, saboda, tare da motsa jiki masu ƙarfi, ya daɗe ya zama babban hanyar kusan duk wani shiri na giciye. Don haka, cikin tsari - menene amfanin burgee?

• Kusan kowace tsoka a jikinka take aiki yayin motsa jiki. Wato, hamst, glutes, calves, kirji, kafadu, triceps. Yana da wahala ayi tunanin wani motsa jiki wanda zaiyi alfahari da irin wannan sakamakon.
• Burpee yana ƙarfafa ƙarfin tsokoki.
• Kalori yana ƙone daidai. Za muyi magana game da wannan a cikin ɗan cikakken bayani daga baya.
• Hanyoyin rayuwa na jiki suna haɓaka cikin dogon lokaci.
• Gudun, daidaitawa da sassauci an haɓaka.
• Tsarin zuciya da na numfashi na jiki an horar da su daidai.
• Baya buƙatar kayan wasanni ko iko akan dabara daga kocin. Motsa jiki yana da sauƙi kamar yadda zai yiwu kuma gaba ɗaya kowa yayi nasara.
• Sauƙi da aiki sun sa burpe ya zama kyakkyawan motsa jiki ga 'yan wasa masu sha'awar.

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Cutar

Tabbas, burpee shima yana da bangarorin da basu dace ba - kaɗan ne, amma har yanzu suna. Don haka, cutarwa daga burpee:

• Tsanani mai tsanani akan kusan dukkanin gabobin jiki. Mafi yawa gwiwoyi. Amma kuma, idan a sume kuyi '' jujjuya '' a hannayenku a cikin yanayin ƙasa, to akwai yiwuwar cutar da wuyan hannu. Da kyau, ana yin motsa jiki mafi kyau a saman roba.
• Mutane da yawa suna samun mummunan yanayi bayan sun san cewa an haɗa burpee a cikin WOD.

Da kyau, wannan kenan, watakila. Kamar yadda kake gani, burpee ba shi da wata cutarwa fiye da carbs masu sauri a cikin dare.

Yadda ake yin burpee daidai?

To, a nan mun zo ga mafi mahimmanci. Yaya ake yin motsa jiki daidai? Bari mu fahimci dabarar aiwatar da shi a cikin matakai, bayan karatun wanda koda mai farawa zai iya jimre wa aikin.

Ya kamata a ce akwai nau'ikan burpee da yawa. A cikin wannan ɓangaren, zamu bincika fasalin fasali. Da zarar ka koyi yadda ake yin sa, da alama ba za ka sami matsala da sauran ba.

Bari muyi tafiya ta hanyar dabarun yin burge mataki-mataki.

Mataki 1

Matsayin farawa yana tsaye. Sa'annan mu zauna a kan katunan, sanya hannayenmu a gabanmu a ƙasa - hannayen kafada-faɗi nesa (tsananin!).

Mataki 2

Na gaba, zamu jefa ƙafafunmu baya kuma mu ɗauki matsayin girmamawa kwance akan hannayenmu.

Mataki 3

Yi turawa ta yadda zaka taba kasa da kirjin ka da kwatangwalo.

Mataki 4

Muna hanzarta komawa matsayin tallafi yayin tsaye akan hannayenmu.

Mataki 5

Hakanan kuma da sauri motsa zuwa lambar lamba 5. Tare da tsalle ɗaya kaɗan na ƙafafu muna komawa matsayin farawa. A zahiri, matakai 4-5 motsi ɗaya ne.

Mataki 6

Kuma ƙarshen taɓawa tsalle ne na tsaye da kuma tafin sama. (Tsanaki: Tabbatar ka ɗauki matsayi madaidaiciya kuma ka tafa kai tsaye a kan kanka.) Ba yadda za'ai ka yi sakaci - bayanka ya zama madaidaici.

Yaya yawan adadin kuzari ke ƙonewa?

Mutane da yawa waɗanda ke neman kowane iri kuma mafi mahimman hanyoyi don rasa nauyi suna da sha'awar tambaya, yawancin adadin kuzari nawa ne ƙone ƙone? Bayan haka, sanannen wannan aikin na duniya yana gudana a gabansa, yana danganta shi da yawancin abubuwan banmamaki. Bari mu bincika menene amfani da kalori na burpees idan aka kwatanta da sauran ayyukan, gwargwadon nau'ikan nau'ikan nauyi.

An cire lissafin daga amfani da kalori mai zuwa ta kowane burpee = 2.8 a saurin motsa jiki 7 a minti daya. Wato, idan kun bi wannan saurin, to matsakaicin ƙona kalori yayin burpee zai zama 1200 kcal / awa (tare da nauyin kilogiram 90).

Numfashi yayin motsa jiki

Ga 'yan wasa da yawa, babban wahalar numfashi a lokacin burpee. Bayan duk wannan, ba boyayyen abu bane cewa abu mafi wahala a farkon shine ayi wannan aikin daidai saboda gaskiyar cewa numfashin ya ɓace. Yadda ake cikin wannan halin? Yaya ake numfasawa daidai tare da burpee domin aiwatar dashi yadda ya kamata ga jiki?

Athleteswararrun 'yan wasa suna ba da shawarar samfurin numfashi mai zuwa:

1. Faduwa (kwance a hannaye) - shakar numfashi / fitarwa -> yi turawa
2. Muna kawo kafafuwanmu zuwa hannayenmu -> shakar numfashi / fitarwa -> yin tsalle
3. Mun sauka, tsaya kan kafafunmu -> shakar numfashi / fitar da iska

Da sauransu. Sake zagayowar ya ci gaba. Wato, don ƙwanƙwasawa ɗaya - matakai uku na numfashi.

Yaya burpee ya kamata a yi?

Sau nawa kuke buƙatar yin burpe ya dogara da aikin da kuka sanya wa kanku. Idan yana daga cikin hadaddun, to adadin daya, idan ka yanke shawarar bada horo ga wannan aikin, sannan wani. A kan matsakaici, don kusanci 1 don mai farawa zai yi kyau a yi sau 40-50, don ƙwararren ɗan wasa da ya ƙware sau 90-100.

Matsakaicin al'ada don burpee don horo shine aƙalla sau 7 a minti ɗaya.

Rikodi

A halin yanzu, mafi ban sha'awa shine bayanan duniya masu zuwa a cikin burpees:

1. Na farkonsu na Ingilishi ne Lee Ryan - ya kafa tarihi a duniya sau 10,100 cikin awanni 24 a Dubai a ranar 10 ga Janairun 2015. A wannan gasar, an kafa tarihi a tsakanin mata a cikin wannan horo - sau 12,003 aka gabatar wa Eva Clark daga Ostiraliya. Amma waɗannan burpees ba su da tsalle da tafawa a kawunansu.
2. Game da burpee a cikin sifa ta gargajiya (tare da tsalle da tafawa a kan kai), rikodin na ɗan Rasha Andrei Shevchenko ne - ya sake maimaita 4,761 a ranar 21 ga Yuni, 2017 a Penza.

Shi ke nan. Muna fatan kun ji daɗin bita a kan wannan babban aikin. Raba shi tare da abokanka! 😉

Kalli bidiyon: Burpee (Nuwamba 2024).