Burpee (burpee, burpee) - boikoetliso bo ikhethang ba ho ikoetlisa

Burpee (aka burpee, burpee) ke boikoetliso bo tummeng bo sa tloheleng mang kapa mang a sa tsotelle. Oa ratoa kapa o hloiloe ka pelo eohle ea hae. Ke mofuta ofe oa boikoetliso le hore na o jeoa ka eng - re tla tsoela pele.

Kajeno re tla e arola, re u joetse ka:

• Mokhoa o nepahetseng oa ho etsa burpee, o tla ba molemo ho ba qalang le ho ba kileng ba o etsa;
• Melemo ea burpee ea ho theola boima ba 'mele le ho omisa;
• Maikutlo a baatlelete mabapi le boikoetliso bona le tse ling tse ngata.

Tlhaloso le phetolelo

Pele ho tsohle, a re qaleng ka tlhaloso le phetolelo ea lentsoe. Burpees (ho tloha Senyesemane) - ka ho toba "ho inama" kapa "ho sutumetsa". Lidikishinari li fana ka tlhaloso - ona ke boikoetliso ba 'mele bo nang le squat le deadlift mme bo qetella bo eme.

E hlaha ka tsela e ngoe e sa khahlise. Ka kakaretso, lena ke lentsoe la machabeng, le utloisisehang ka lipuo tsohle tsa lefats'e. Ebile, lipakeng tsa li-burpe kapa li-burpees - sebelisa burpee hantleha a ntse a boloka mokhoa oa tlhaho oa ho bitsa lentsoe lena ho tsoa Senyesemane.

Burpee ke boikoetliso bo kopanyang metsamao e mengata e latellanang joalo ka squat, e tloaetseng ho tlola le ho tlola. Tšobotsi ea eona e ikhethang ke hore mokhatlong o le mong oa ts'ebetsong ea eona, moatlelete o sebetsa palo e kholo ea lihlopha tsa mesifa 'meleng, a sebelisa hoo e ka bang tsohle tse ka sehloohong. Empa ha ho pelaelo hore mesifa ea maoto e amohela mojaro oa bohlokoa. Burpee ke boikoetliso bo kopanetsoeng bo sebelisang mangole, mahetla, litsoeng, manonyeletso le maoto. 'Me tsohle li sebetsa hantle.

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Melemo le likotsi tsa burpee

Joalo ka boikoetliso bofe kapa bofe, li-burpees li na le melemo le mathata a tsona. Ha re luleng ho tsona hakhutšoanyane.

Rua molemo

Melemo ea boikoetliso ba burpee e ke ke ea lekanngoa ho feta tekano, hobane hammoho le boitlhakiso ba mantlha ba matla, e se e le nako e telele e le karolo ea lenaneo le leng le le leng la sefapano. Kahoo, ka tatellano - tšebeliso ea burpee ke eng?

• Hoo e ka bang mosifa o mong le o mong 'meleng oa hau o sebetsa nakong ea boikoetliso ba burpee. Ka mokhoa o ts'oanang, li-hamstrings, glute, manamane, sefuba, mahetla, li-triceps. Ho thata ho nahana ka boikoetliso bo bong bo ka ithorisang ka sephetho se joalo.
• Burpee e matlafatsa mesifa ea mantlha hantle.
• Li-calories li chesoa ka mokhoa o phethahetseng. Re tla bua ka sena ka botlalo haholoanyane hamorao.
• Mekhoa ea ts'ebetso ea 'mele ea' mele e potlakisoa nako e telele.
• Lebelo, khokahano le maemo li ntlafatsoa.
• Litsamaiso tsa pelo le methapo ea 'mele li koetlisitsoe hantle.
• Ha e hloke lisebelisoa tsa lipapali kapa taolo ho tsoa ho mokoetlisi Boikoetliso bo bonolo ka hohle kamoo ho ka khonehang mme motho e mong le e mong oa atleha.
• Bonolo le ts'ebetso li etsa li-burpees boikoetliso bo loketseng baatlelete ba batlang.

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Kotsi

Ehlile, burpee le eona e na le mahlakore a mabe - a mmaloa, empa ho ntse ho le joalo. Kahoo, kotsi e tsoang ho burpee:

• Khatello ea maikutlo e tebileng hoo e batlang e le manonyeletso ohle a 'mele. Haholo-holo mangole. Empa hape, haeba o sa lemohe o "otlanya" matsohong a hao boemong bo phahameng, ho na le monyetla oa ho lematsa matsoho a hau. Ha e le hantle, boikoetliso bona bo etsoa hantle haholo holim'a sebaka se nang le rabara.
• Batho ba bangata ba ba le maikutlo a mabe ka mor'a ho tseba hore burpee e kenyelelitsoe ho WOD.

Be, ke phetho, mohlomong. Joalokaha u bona, burpee ha e kotsi ho feta carbs bosiu.

U ka etsa burpee ka nepo joang?

Joale, mona re fihla nthong ea bohlokoahali. U ka ikoetlisa joang ka burpee? Ha re utloisiseng mokhoa oa ho e kenya tšebetsong ka mekhahlelo, ha re se re ithutile hore na moqapi a ka sebetsana joang le boikoetliso bona.

Ho lokela ho boleloa hore ho na le mefuta e mengata ea burpee. Karolong ena, re tla sekaseka mofuta oa khale. Hang ha u ithutile ho e etsa, mohlomong u ke ke ua ba le mathata le ba bang kaofela.

Ha re tsamaee ka mokhoa oa ho etsa burpee mohato ka mohato.

Mohato oa 1

Sebaka sa ho qala se eme. Ebe re lula fatše likareteng, re phomotsa matsoho a rona ka pel'a rona fatše - matsoho a bophara ba mahetla (ka tieo!).

Mohato oa 2

Ka mor'a moo, re lahlela maoto a rona morao ebe re nka boemo ba khatello e le matsohong a rona.

Mohato 3

Re etsa li-push-up e le hore sefuba le letheka li ame fatše.

Mohato 4

Re potlakela ho khutlela maemong a ts'ehetso re eme ka matsoho.

Mohato 5

Mme hape o potlakele ho leba boemong ba nomoro ea 5. Ka ho qhomela hanngoe ha maoto ho khutlela boemong ba ho qala. Ebile, mehato ea 4-5 ke motsamao o le mong.

Mohato 6

'Me ts'ebetso e qetellang ke ho qhomela holimo le ho opa liatla ka holim'a hlooho. (Tlhokomeliso: Etsa bonnete ba hore o ema hantle mme o opa liatla holim'a hlooho ea hau.Ha ho na moo u lokelang ho robala - mokokotlo oa hau o lokela ho otloloha.

Burpee e chesa li-calories tse kae?

Batho ba bangata ba batlang mefuta eohle ea mekhoa ea ho theola boima ba 'mele ba na le thahasello potsong ena, burpee e chesa likhalori tse kae? Ntle le moo, botumo ba boikoetliso bona ba bokahohleng bo ntse bo le ka pele ho hae, bo bo hlahisa e le thepa e ngata ea mohlolo. A re ke re sekaseke hore na khalori e sebelisoa joang ha ho bapisoa le mefuta e meng ea mesebetsi, ho ipapisitsoe le mekhahlelo e fapaneng ea boima.

Palo e nkuoe ho tsoa ts'ebelisong e latelang ea khalori ka burpee = 2.8 ka sekhahla sa boikoetliso ba 7 ka motsotso. Ka mantsoe a mang, haeba u latela lebelo lena, karolelano ea likhalase tse tukang nakong ea burpee e tla ba 1200 kcal / hora (e nang le boima ba 90 kg).

Ho hema nakong ea boikoetliso

Bakeng sa baatlelete ba bangata, bothata bo boholo ke ho hema nakong ea burpee. Ha se lekunutu hore ntho e thata ho e etsa qalong ke ho etsa boikoetliso bona hantle ka lebaka la hore phefumoloho ea lahleha. U ka ba boemong bona joang? U ka phefumoloha joang ka mokhoa o nepahetseng ka burpee molemong oa ho e etsa ka bokhabane kamoo ho ka khonehang bakeng sa 'mele?

Baatlelete ba nang le boiphihlelo ba khothaletsa mokhoa o latelang oa ho hema:

1. Oela fatše (mokhoa oa ho phomola ka letsoho) - inhale / exhale -> etsa li-push-up
2. Re tlisa maoto matsohong a rona -> inhale / exhale -> etsa tlola
3. Rea lula, re eme ka maoto -> hula moea / tsoa

Joalo joalo. Potoloho e ntse e tsoela pele. Ka mantsoe a mang, bakeng sa burpee e le 'ngoe - mekhahlelo e meraro ea phefumoloho.

U hloka ho etsa burpee e kae?

U hloka makhetlo a makae ho etsa li-burpees ho latela mosebetsi oo u ipehetseng oona. Haeba e le karolo ea se rarahaneng, joale ke chelete e le 'ngoe, haeba u nka qeto ea ho fana ka koetliso holima boikoetliso bona feela. Ka karolelano, bakeng sa mokhoa o le mong bakeng sa ba qalang ho tla ba molemo ho etsa makhetlo a 40-50, bakeng sa semathi se seng se na le boiphihlelo makhetlo a 90-100.

Lebelo le tloaelehileng la burpee ea koetliso bonyane makhetlo a 7 ka motsotso.

Litlaleho

Hajoale, tse thabisang ka ho fetisisa ke litlaleho tse latelang tsa lefats'e tsa li-burpees:

1. Oa pele ke oa Lenyesemane Lee Ryan - o thehile rekoto ea lefats'e makhetlo a 10,100 ka lihora tse 24 ka la 10 Pherekhong 2015 ho la Dubai. Tlholisanong e tšoanang, rekoto e ile ea beoa har'a basali ka taeo e ts'oanang - makhetlo a 12,003 a ile a tlisoa ho Eva Clark oa Australia. Empa li-burpees tsena ha lia ka tsa tlola le ho opa lihloohong.
2. Ha e le burpee ea mofuta oa khale (ka ho qhomela le ho opa liatla hloohong), rekoto ke ea Russia Andrey Shevchenko - o phetile makhetlo a 4,761 ka la 21 Phuptjane 2017 Penza.

Ho felile ke lehlohonolo. Re tšepa hore u thabetse tlhahlobo ka boikoetliso bona bo boholo. E arolelana le metsoalle ea hau! 😉

Shebella video: The Burpee Beep Test (December 2024).