Tse ka Hare
Burpee (li-burpees tse ling) - sena ke boikoetliso ba plyometric, e leng motswako oa ho tlola, mapolanka le pusisi-UPS. Boikoetliso bona bo sebetsang hantle haholo bo kenya mesifa eohle 'meleng oa hau kapele e nka libaka tsa lebelo la pelo ho chesa mafura mme e o lumella ho chesa likhalori tse ngata ka nako e khuts'oane.
Boikoetliso ba burpee (kapa kamoo e bitsoang li-burpees tse ling) bo qapiloe ka 1939 ke ngaka ea Amerika ea Saense ea 'mele , Royal H. Burpee e le mokhoa o potlakileng le o tšepahalang oa ho etsa liteko tsa boikoetliso. Empa botumo bo ikhethileng bo fumanoeng ke ketsahalo ena kamora ho phahama ha mosebetsi oa ho ikoetlisa ke karolo ea bohlokoa ea thuto. Hona joale burpee e sebelisoa haholo eseng feela ka crossfit, empa nakong ea nako, koetliso le koetliso ea pelo.
Bala hape ka boikoetliso bo bong:
- Ho qhotsa matsoho le maoto (Jumping Jack)
- Squat le vprygivanie (Squat Jump)
- Climber (Lithaba Tse Hlahang)
Tlhahisoleseling ka botlalo mabapi le burpee
Haeba o sa tloaelana le boikoetliso ba burpee, a re hopoleng hore ke. Ebile, boikoetliso bona bo kenyelletsa lintho tse 3: lepolanka, pushup le ho tlola. U qala ka boemo ba squat e tebileng, kenella ka lepolankeng, u sutumetse, u khutlele ka har'a squat e tebileng ebe u qhomela holimo. Boikoetliso bo etsoa ka makhetlo a 'maloa ntle le ho emisa. Bakeng sa ho hlaka re u hlahisa burpee ka mofuta oa animated:
Burpee ke mofuta oa ketsahalo e ikhethileng - eu lumella ho sebelisa lihlopha tsohle tse kholo tsa mesifa ka mokhoa o ts'oanang. Likarolong tse fapaneng tsa ts'ebetso ea mosebetsi ho kenyelelitsoe mesifa ea mahetla, triceps, sefuba, AB, morao, maraong, hamstrings, quadriceps. Ntle le moo, ka lebaka la ho tlola ha mojaro le ho sisinyeha ha 'mele ho tloha sefofaneng se otlolohileng o tla phahamisa lebelo la pelo kapele mme ka hona o chese likhalori tse ngata.
Boikoetliso ba burpee bo hloka mamello le matla a maholo, ka hona ke sesupo sa ho ikoetlisa 'meleng ho amehang. Bakeng sa burpee e ngata ke boikoetliso bo sa ratoeng le bo thata ka ho fetesisa ba pelo. Leha ho le joalo, o ka lula o etsa hore ho be bonolo ho phethela burpee, ntle le Push-UPS kapa ho tlolela ka tatellano.
U ka etsa burpee joang?
1. Ema e otlolohile ka maoto bophara ba mahetla a arohane. Koba mangole a hau 'me u nke squat e tebileng, u kanamisitse matsoho fatše.
2. O tlolela morao mme o eme ka lepolanka. 'Mele o tlameha ho boloka mola o otlolohileng, letheka le mokokotlo o tlase ha lia lokela ho khumama fatše. Lifate li ka kotloloho tlasa manonyeletso a mahetla
3. Koba litsoeng ka morao 'me u tšoare setulo sa sefuba ha' mele oa hau o lula o le moleng o otlolohileng. U ka etsa mofuta o mong oa burpee ka tloaelo ea Push-UPS e tšoanang le fatše ntle le ho ama mangolo.
4. Khutlela boemong ba lepolanka, ho boloka 'mele o otlolohile.
5. Tlola pele, u hule lengole maotong. Lirope tse tšoanang le fatše, u se ke ua phahamisa likoti.
6. Qhomela holimo ka bohale, u phahamise matsoho le 'mele. Ka kopo elelloa, khutlela morao ka kotloloho, mahlo a lebisitsoe pele, 'mele le maoto li theha mola o otlolohileng. Boima ba 'mele ha bo khutlisetsoe morao, motsamao o etsoa habonolo le ka potlako.
7. Ebe o lula fatše ebe o khutlela squat e tebileng, ebe bareng, le Push-UPS, o leka ho phethisa burpee ka lebelo le tsoelang pele
Hlokomela! Eseng ho thibela morao eseng horbites nakong ea burpee. 'Mele o lokela ho theha mola o otlolohileng ntle le ho kobeha le ho kheloha. U lokela ho latela mokhoa o nepahetseng oa boikoetliso, 'me u boloke lebelo le phahameng.
Mabaka a 10 a ho ikoetlisa burpee (li-burpee tse ling)
- Burpee ke e 'ngoe ea tse ngata ka ho fetisisa boikoetliso bo matla ba pelo, e tla u thusa ho potlakisa ho tsuba le ho chesa likhalori. E, ke poistenie boikoetliso bo phethahetseng bakeng sa ho theola boima ba 'mele!
- Boikoetliso bona bo tla kenyelletsa palo e kholo ea mesifa ea likarolo tse holimo le tse tlase tsa 'mele. O tla sebetsa mesifa matsohong, mahetleng, sefuba, AB, mokokotlo, maoto le maraong - mosebetsi o kenyelelitse 'mele oohle.
- Khafetsa burpee e koetlisa sistimi ea pelo le methapo, sistimi ea ho hema e ba teng le ho eketsa mokoka
- Bakeng sa boikoetliso bona, u ke ke ua hloka lisebelisoa tse ling, eona ke boima ba 'mele bo felletseng.
- U ka e etsa lapeng, jiming, seterateng, lebaleng la lipapali - kae kapa kae.
- Ho ikoetlisa ho na le liphetoho tse ngata: ho tloha ho likhetho tse bonolo tse tlase ho isa ho tse rarahaneng haholo. U ka khetha khetho e u tšoanelang.
- Burpee e hlahisa matla a phatlohang a mesifa, e o thusa ho ntlafatsa lebelo le mamello ea hau.
- Burpee fit le ba ikoetlisetsang matla: boikoetliso bona bo thusa ho qoba ho ema thupelong ea matla le ho akofisa kholo ea mesifa.
- Ena ke boikoetliso bo botle ba ho holisa botsitso le khokahano.
- O ka fetola mojaro ka boikoetliso bona. U batla ho tsepamisa maikutlo 'meleng o ka tlase? Tlosa ho qhomela habeli ho iteration ka 'ngoe. U khahloa ke 'mele o kaholimo? Kenya li-push-UPS tse 'maloa. Re hloka ho sebetsa ka boralitaba? Hula mangole sefubeng boemong ba lepolanka. Burpee ke boikoetliso bo fapaneng bo ka ntlafatsoang habonolo molemong oa bona.
Litlhaloso tse fapaneng tsa ho etsa burpee:
- Mathata le manonyeletso
- Lefu la pelo le sa foleng
- Boima bo boholo (> 30% kaholimo ho tloaelehileng)
- Li-veic acid
- Bokhachane le nako ea pelehi (likhoeli tse 2-3)
Haeba u na le lipelaelo mabapi le boikoetliso bo matla, o ka khetha phapang e tlase ea ho etsa burpee, e tla tšohloa ka tlase. Hopola hore ho theola boima ba 'mele le ho ba le sebopeho ho a khonahala ntle le boikoetliso bo matla. Ee, ka boikoetliso bo tlase ba tšusumetso e tlase ho fihlela sephetho ho kanna ha nka nako e telele, empa kotsi ha e ea lokela.
Li-Burpe bakeng sa ba qalang
Ho ithuta ho etsa boikoetliso ba burpee ho ka etsa motho e mong le e mong ruri! Re u fa mohato ka mohato, u tla tseba burpee esita le ea qalang ka ho feletseng. Re boetse rea hatisa, eseng hakaalo ho fihlela mofuta o tsoetseng pele oa boikoetliso. O ka lula ho khetho e ntle haholo ho uena, o eketsa palo ea ho pheta-pheta.
Lekala la 1: tšusumetso e tlase ea burpee le setulo
Ha a ts'epa matsoho a hae setulong, mohato o potlakileng ntle le ho qhoma, nka boemo ba lepolanka. Ebe u ea pele 'me u eme hantle. Tsoela pele mohatong o latelang oa bothata ha o ka etsa burs ea khetho ena ka tatellano. Ka kopo hlokomela, ha setulo se phahame, ho ba bonolo haholoanyane ho ikoetlisa. Sebakeng sa setulo u ka sebelisa sethala sa mehato, sofa, tafole e pela bethe.
Lekala la 2: sekhahla se tlase sa burpee fatše
Molao-motheo o ts'oanang oa ho bolaoa joalo ka boemo ba pele, empa o se o le fatše. Hang ha o ka etsa boikoetliso bona lihlopha tse 2 tsa li-reps tse 15, ea boemong bo latelang ba bothata. Haeba u na le bothata ka mangole, lula ho burpee ena ea ntlafatso.
Nete ea 3: Burpee ntle le Push-UPS mme ea tlolela kantle
Burpee ea khale, empa e se na li-pushup le ho tsoa. Hangata e sebelisoa thupelong ea pelo le methapo e le mofuta o bobebe boikoetliso. E nepahetse haholo bakeng sa ba nang le boiphihlelo bo fokolang ba lithuto mme ho fihlela joale ba tseba feela burpee. Haeba o tla khona ho etsa ka mokhoa o kholiseho lihlopha tse 2 tsa tse 15 tse phetoang tsa boikoetliso bona ba khetho, fetela pele ho tlola.
Lekala la 4: Burpee ntle le Push-UPS
Haeba ha u e-so ithute ho tsoa fatše, u ka tlola karolo ea li-push-UPS ketsahalong ena. U ka etsa pushups ho tloha mangoleng, empa sena se tla tlola matla a boikoetliso, ho molemo ho ithuta ho sututsa -UPS ho tloha fatše. Bala ho eketsehileng ka sena sengoloeng: Tsohle ka li-push-UPS: molemo, kotsi, likarolo, mekhoa ea litšoantšo.
Boemo ba 5: Mofuta oa burpee oa khale o nang le push-up
Mme qetellong mofuta oa mofuta oa 5 oa burpee ea khale ka push-up.
E boetse e kenyelletsa phetoho e ngoe ea run-burpee - ka ho ts'oara sefuba le maoto a fatše. Khetho ena e sebelisoa khafetsa ho crossfit. Lihlopheng tsa sehlopha sa koetliso sa HIIT le khetho ea lapeng e sebelisoa haholo ka ho sutumetsa.
Morero o tsamaisoa burpee
Phapang e tsebahalang haholo bakeng sa nts'etsopele ea mamello le boiphihlelo ba ho etsa burpee e eketsa palo ea ho pheta-pheta. Qala ka li-burpe tse 10 letsatsi le leng le le leng mme butle-butle eketsa palo ea tsona. Ipehele pakane ea mantlha (mohlala, makhetlo a 50 ka tatellano) 'me u ee setšoantšong sena. Re u fa burpee ea morero ona e lokiselitsoeng ka letsatsi la 31 ka keketseho butle butle palo ea ho pheta-pheta:
Haeba u inka u tsoetse pele haholo, 'me u itokiselitse ho fihla makhetlo a 100 ka khoeli, ho na le khetho ena:
Mohlala oa burpee o khetha ho latela maemo a bona a ho itokisa. Ntle le ho eketsa palo ea ho pheta-pheta ho eketsa boemo ba bothata. Ka mohlala, bekeng ea pele u etsa burpee ntle le ho tsoa; beke ea bobeli - ka ho qhomela ka ntle, empa ntle le Push-UPS; beke ea boraro - e se e ntse e na le Push-UPS, jj.
U ka eketsa palo ea ho pheta-pheta burpee joang? Hore o tsebe ho bona tsoelo-pele ts'ebetsong ea boikoetliso ba burpee, etsa bonnete ba hore o ikoetlisa ka tsela e latelang: lepolanka matsohong le liphakeng, Push-UPS, sit-UPS e tlola ka lengole le tlohang sefubeng bareng. Hape ho kgothaletsa ho etsa boitlhakiso ba plyometric bakeng sa nts'etsopele ea matla a phatlohang a mesifa.
Lesela: mokhoa oa ho etsa + 45 variants
20 burpee litšoantšong
Re u fa khetho e ikhethileng ea: mekhoa e 20 ea burpee litšoantšong tse bontšang. Mefuta e meng ea burpee e tla u thusa ho fapanya boikoetliso ba hau.
Burpee ea boemo bo bohareng ba boitokiso
1. Burpee e ts'oaroang lehetleng
2. Burpee ka letsoho e ama mangole a hae
3. yoga ea mokhoa oa Burpee
4. Motho ea hloang lithaba oa Burpee
5. Li-burpe tse ling tse likhato tse 180
6. Burpee e khelosa maoto morao
7. Burpee ka kick in side
8. Burpee-Spiderman
9. Burpee e nang le li-dumbbells tse hulang
10. Burpee e hulang li-dumbbells ka bareng
Burpee bakeng sa boemo bo tsoetseng pele
1. Burpee phikolosetsa
2. Burpee le naleli tlola
3. Burpee ka ho qhomela
4. Burpee ka ho qhomela ka lehlakoreng
5. Burpee ka ho ikatisa maoto ka tlama
6. Burpee ka leoto le le leng
7. Burpee ka ho tlola ka ho otloloha ka tlama
8. Burpee ka ho qhomela sethaleng
9. Burpee ka ho phahamisa maoto ka mohato
10. Li-burpe tse nang le matšoafo
Ke leboha liteishene tsa youtube tsa gifs: Kevin Saum, boikoetliso ba andreanne, FXBWhiteBearMN, Jacquelyn Son, lisepa tse khutšoane tse nang le Marsha, phetoho ea burpee, Coretraining CZ, Hotel Workout.
Koetliso ea potoloho e nang le mefuta e fapaneng ea burpee
Bakeng sa ba qalang re fana ka tlhahiso ea hore ba leke morero ona ka keketseho e butle-butle ea ho rarahana le palo ea ho pheta-pheta ka letsatsi joalo ka ha ho boletsoe kaholimo. Empa bakeng sa ba amehileng haholo, re fana ka likhetho tse 'maloa tsa koetliso le li-burpees. O ka pheta liropo tse ngata kamoo o ka khonang.
Bakeng sa boemo ba lipakeng
Etsa boikoetliso bo bong le bo bong makhetlo a 8-10 ebe metsotso e 30 ea khefu. Pheta boikoetliso hangata kamoo u ka khonang. Pakeng tsa ho phomola metsotso e 2.
Khetho ea 1
- Burpee-Spiderman
- Ntja ea Burpee + e shebile holimo
- Burpee ea khale ntle le ho tlola
- Burpee ka letsoho e ama mangole a hae
- Burpee e nang le li-dumbbells tse hulang
Khetho ea 2
- Motho ea hloang lithaba oa Burpee
- Burpee ka mahetla
- Burpee ka kick to side
- Burpee e nang le li-dumbbells tse hulang kahare
- Burpee e khelosa maoto morao
Boemo bo phahameng
Etsa boikoetliso bo bong le bo bong makhetlo a 10-12, ebe metsotso e 30 e roba. Pheta boikoetliso hangata kamoo u ka khonang. Pakeng tsa ho potoloha metsotso e 2.
Khetho ea 1
- Burpee ka leoto le le leng
- Burpee e nang le li-dumbbells tse hulang kahare
- Burpee ea khale ntle le pushup
- Burpee ka ho ikatisa maoto ka tlama
- Burpee e nang le naleli
Khetho ea 2
- Li-burpe tse nang le mats'oafo
- Burpee phikolosetsa
- Burpee ka mahetla
- Burpee e nang le naleli
- Burpee ka ho qhomela ka thoko
Litlhahlobo mabapi le boikoetliso ba burpee ho tsoa ho ba ngolisitseng
- Alina: “Ka lekhetlo la pele re tobane le boikoetliso ba sehlopha sa burpee. Ke ne ke qala ho ikoetlisa, 'me ka lekhetlo la pele, ke ile ka pheta-pheta 3 kapa 4 feela. Ngoanana ea latelang o ile a etsoa ka khutso bakeng sa 10-15 mme a ba a sutumetsa-UPS! Ikoetlise joalo ka tlhahlobo ea litmus sehlopheng - hanghang bona hore na ke mang ea nkang nako e telele ea sa tsoa feta :) Kamora likhoeli tse tharo tsa ho nkoetlisa burpee ha a tšabe ho etsa makhetlo a fetang a 15 pusisi ea 'nete UPS e na le ho hongata ho e ntlafatsang (ho re mokoetlisi, ba ne ba na le botebo bo lekaneng) ”.
- Mary: “Li-burpe tse ling - boikoetliso boo ke bo ratang ka ho fetisisa. Ha u tsebe hore e tšohile haholo. Ho 'na ho na le boikoetliso bo thata haholo. Mohlala, mats'oafo a nang le ho tlola - ke hore, ho thata (mme ka mokhoa o sithabetsang o mpefetse ho feta li-burpee tse ling). Leha ho le joalo, li-burpee tse ling, ke lula ke etsa phapano le li-push-UPS tse tloaelehileng, ke ne ke sa phutholoha ho thula fatše. Le ha bakoetlisi ba bang ba e etsa ka thobalano. Ha ke tsebe hore na ho betere.
- Alexander: “Ke ea ho crossfit, hangata bakoetlisi ba kenyelletsa burpee ha u ikoetlisa. Qalong ho bonahala e le boikoetliso bo boima, empa butle-butle u bo tloaele. Ka kakaretso ho ikoetlisetsa joalo ka crossfit kapa HIIT hangata ho tlameha ho hlola, empa ha u bona tsoelo-pele - ke monyaka o ke keng oa hlalosoa ”.
- Olga: Lekhetlo la pele ke bone li-burpee ho e 'ngoe ea boithapollo ba lapeng. Oho, joale kea utloisisa hore ho ne ho na le mofuta o bobebe (ntle le ho tlolela ka ntle), mme ea pele bekeng ho etsa le eo e ne e le sebaka. Joale, ehlile, li-burpe tse ling li hohle, li tloaelane ebile ha ho thata ho li etsa. Empa ha ke ba rate, mme ha bakoetlisi ba re “'me joale li-burpee tse ling”, ha ke khone ho hatella "I" ea kahare.
- Julia: "Hangata haholo burpee sefapanong. Ha ke tsebe le hore na boikoetliso bona bo bitsoa joang ka nepo le bo nkoang bo le boima haholo. Ho ikoetlisa hantle, ho hlile ho sebetsa 'mele oohle mme boemo ba ho fufuleloa bo eketsehile haholo. Ke qalile ho utloisa letsoho, ho bonahala eka ha ke a sebelisa, empa ka feta ”.
Itokiselitse ho ikoetlisa ka video le burpee
Haeba u sa rate ho ikopanya, re u fa li-workout tse 'maloa tse lokiselitsoeng tsa video, tse thehiloeng ho burpee. Ena ke video e ntle ea ho ntlafatsa mamello le matla a hau, ho theola boima ba 'mele le ho bopa' mele o mosesane o mosesane.
Bakoetlisi ba TOP 50 ho YouTube: khetho ea rona
1. Burpee ea metsotso e 10 ea ho ikoetlisa ka Serussia
2. Fitness Blender: Metsotso e 10. Phephetso ea 100 ea Burpees
3. Christine Salus: Metsotso e 20. HIIT Burpee bohlanya
4. Mokoetlisi oa 'Mele: 20 Min. Bothata ba Burpee (Li-Burpe tse 20 tse fapaneng)
Burpee (li-burpees tse ling) ke boikoetliso bo botle ba ho theola boima ba 'mele le molumo oa' mele. Haeba u ntse u koetlisa pelo, etsa bonnete ba hore u kenyelletsa li-burpees tsa moralo oa hau oa thuto. Qalong, o kanna oa se khone ho etsa li-reps tse ngata, empa ka keketseho ea mamello le matla o tla ntlafatsa ts'ebetso ea hau letsatsi le letsatsi.
Phepo e nepahetseng: mokhoa oa ho qala mohato ka mohato