"Burpoe" (Exercise): kunobatsirei uye kukuvadza. "Burpoe" - yakanakisisa muviri kupiswa mafuta

Nhasi, vakawanda kuvimbisa kupa muviri wako shasha chaiko chimiro. Asi dzimwe nguva kuti vanyatsodzidziswa haisi nguva yakakwana, uye kuti nzendo kuti gyms Kusava kutsungirira. An nzira yokubudisa vanhu vakadaro vanogona kuva "Burpoe" - muviri, izvo mabasa asina kunodiwa kutenga zvose zvemarudzi simulators, uye kurovedza pacharwo haina akapambadza nguva yakawanda.

Chii chinonzi "Burpoe"?

The CrossFit chiri muviri nechigadziko, uye nokuda kwayo Implementation hakurevi okuwedzera weighting. Asi panguva imwe chete, unyanzvi uyu Simulator chaicho kutsungirira, nokuti anopa zvikuru kunetsa muviri wose kamwe. maminitsi akawanda gare gare, nomutambi achanzwa wandei kusungika yose muviri, asi chinhu chikuru - Havamboregi. Kana sangano nokukurumidza iri kuwedzera zvishoma nezvishoma, mugumisiro achaparadzwa akanzwa, nokuda vanoda kushanda kuwedzera. Uyewo, kugara muviri kwete chete kuti zvibvire kuti vaumbe muviri wakanaka, asi kuwana kwakawedzerwa simba. Asi zvinokosha Haazombokanganwi kuti, sezvo mune dzimwe mitambo, mutoro vanofanira kuwedzera pamwe nguva. nguva dzose "Burpoe" (CrossFit muviri) munowedzera nemanzwiro akanaka uye kuvandudza zvabuda.

"Burpoe" uye slimming

Kuita chero chiitwa, unoda kuziva chii chaizvoizvo zvahuchaunza. Chimwe chikuru zvakanakira unyanzvi ichi ndechokuti panguva yechiitwa kuparadza hombe mari macalorie. Ongororo akashamisa vatambi vakawanda. Vakaratidza kuti zvidzidzo ne50% kwakadaro kupisa mafuta zvakanyanya kukunda vamwe simba mitoro. Izvi zvinoratidza kuti "Burpoe" - yakanakisisa chiitwa kubvisa mamwe kilos.

Asi, kunze kugadzirisa inokosha dambudziko, unyanzvi uyu kwakakanganisa tsandanyama. Munguva nokudzidziswa chikuru voltage inotengwa buttock uye mhuru tsandanyama, dzakatendereka, abdominals uye tsandanyama pamusoro pamafudzi nebhanhire. Izvi zvinoratidza kuti panguva iyoyo slimming zvinogona kudhonza dzine simba kwomuviri. Chokwadi, zvichabuda pachena chete mushure vanga vaneta shoma, asi kwete pakarepo. Asi pashure pechirongwa chega chega, unogona kunzwa yomukati mweya hunosimba uye zvakawanda akatsunga. Tinogona kutaura kuti "Burpoe" - muviri, izvo vazhinji Nde che kurovedzwa, asi vamwe rinoshandiswa sezvo noushamwari nokuda kwakanyanya mitoro.

waivako chidobi

Sezvo dzimwe muviri, zvakakosha kuti tirambe kufema zvakanaka. Chokwadi, kuti abudirire, zvinokosha kuziva kuti kuita maekisesaizi "Burpoe." Munobuda sezvinotevera:

1. Gara pasi haunches ake, maoko ake michindwe kuzorora kuzorwa pabonde pasi.
2. Uyezve unopinza rebound iri ndokupfura kudzokera nzvimbo muviri kutorwa sapamazuva kungosunda kupota.
3. Saizvozvowo, rakapinza kusvetuka shure pabasa rayo yepakutanga.
4. Pakarepo achiita kusvetuka mudenga, ichitsvaka korona "kudenga" uye vakabata maoko ake pamusoro pomusoro wake, achiita donje. Muchikamu ichi pane chibvumirano maererano shangu. Nokuti kuita kusvetuka munhu anoyera makirogiramu anopfuura 80 kunodiwa dzekirimbirini shangu ane bedzi gobvu. shangu aya achashandira ndisingafungiri absorb uye anodzivirira Hudyu tsoka.

Iri nyore mubatanidzwa kufamba hunodiwa kuita pane akurumidze kumhanya. Mumwe kusvetuka anofanira zvakarurama. Chinhu chikuru - regai urombo iwe simba. Speed anogona ngazviwedzerwe zvishoma nezvishoma. Uyewo, munhu haafaniri kufunga kuti wokupedzisira chiito (kusvetuka mudenga) haasi kukosha kudaro. Zvose zvakafanira kuti tiite kuzviita uye vachikurumidza. Munhu anoita "Burpoe" (maekisesaizi) kwevhiki dzinoverengeka, kweminiti hafu kuita 15 repetitions.

omesa muviri

Nokufamba kwenguva, kana ichi hazvingodi uye uchifunga kuti unofanira kuva mutoro zvikuru, unogona kuwedzera kusunda kushandisa pakarepo pashure ndima yechipiri (kujaira kana baba namai). Uyewo itai chinhu simba zvechokwadi kubatsira dumbbells. Zviito All anoteererwa saizvozvo, asi chete pamwe weighting mumaoko.

The mutoro anogona huchawedzerwa nokushandisa medbol. Rakaiswa pamberi pamberi kusvetuka chinobviswa mumaoko, uye akasimudza pamusoro musoro wake panzvimbo donje. Emaoko panguva ino hazvigoni hwakakungwa.

hwezvekukurukurirana chiitwa

Asi dzimwe nguva, kuedza mureza "Burpoe" (maekisesaizi), mumwe anoziva kuti zvakaoma chaizvo kuti dzika nayo. Asi havafaniri kugumbuka, nokuti nguva muropa zvinogona kushandiswa nyore Implementation fomu. Zviri zvakakwana kusiya wokupedzisira pfungwa - nokusvetuka kumusoro, uye panguva ino chete kukwira. Zviri nyore, asi mutoro pamusoro tsandanyama uye chirongwa mafuta unopfuta chichaitika, kunyange zvishoma kuzviita. Over nguva, pfuma simba uye simba, uchakwanisa kuita chaiwo "Burpoe" (maekisesaizi). Sei yepakutanga shanduro, imi munotoriziva.

maekisesaizi nguva

To "Burpoe" rakava kubudirira sezvinobvira, zvinokosha kufunga nguva zvikamu pakati hwatsvuka. Unogona kusarudza kuti pachavo zano hwokuti achaita kudzidzisa. Saka, nokuti yepamusoro mafuta unopfuta unopiwa kwemaminitsi maviri rokuita "Burpoe", pashure inoramba kumhanya nokukurumidza uye maminitsi maviri. Ita reps matatu.

Munogonawo: "Burpoe" alternates ne "bhokisi pamwe mumvuri." Sezvakaita tsika yedu kweminiti hafu, mumasekonzi matatu akasara vaiita kunyatsodzidza "tsiva". Three repetitions zvakadaro, vamwe kunoitwa kweminiti pashure iyo. Kuekisesaiza inodzokororwa zvakare. Main, uye panguva kuneta mberi basa.

nguva basa

Zvichienderana unyanzvi uye natrenirovannosti dzevanhu akagadzirirwa redunhu urefu kudzidziswa.

• Danho rokutanga (nokuti beginners): 2 maminitsi purogiramu, zororo 1 miniti, zvose 4 vaitenderera.
• Danho rechipiri (vaya "kwaisanganisirei"): mutoro anoramba sakare, asi rinoitwa 6 repetitions.
• Danho rechitatu (experimental): 3 maminitsi purogiramu, zororo 1 miniti, zvachose 6 nguva.

Chinhu chikuru - usakanganwa pamusoro dzose. Zvakanaka kana vhiki yoga muchaiswa anoratidza matatu shanu mazuva.

kubatsira

Pauchadzidza ichi inoshanda basa, vakawanda vari kutanga vanoshingaira kuita "Burpoe" (maekisesaizi). Kubatsira kurovedza kwakadaro kunogona kuva kunokosha. Heano zvakanakira:

1. Maitiro kubvisa mafuta kubva mabasa zvikuru. Uyewo kunonatsiridza muviri, izvo zvechokwadi zvinoita uremu.
2. Akaumba muviri simba. Pasina kupedza nguva yakawanda, vanhu kwakakanganisa zvose mikuru netsandanyama.
3. Mukirasi mutambi kuva kutsungirira uye kumanikidzwa, izvo zvinobatsira chaizvo muupenyu.

nyevero

"Burpoe" unoshanda chaizvo, asi panguva imwe chete kwakaoma muviri, inova mutoro yakakura nokuda untrained munhu. Ndokusaka beginners havafaniri kupindira zvakare uye musakanganwa pamusoro mwero. Kana ukasarudza kutanga kudzidzira mutambo uyu, unofanira kunyatsofunga kusarudza chiitwa redunhu, uye kuwana mufananidzo yakarurama kwazvo sei zvidzidzo inoitwa. Uyezve, hatifaniri kuedza vatogamuchira, zvakadai kupengeswa zvimwe kukuvadza kumuviri. The yakanakisisa munhu achawana kuneta, uye akaipisisa - kukuvara. Saka regai kuita zvakawanda repetitions nezuva rimwe, kuwedzera mwero mabasa vanofanira zvishoma nezvishoma.

Vanoomerera mazano aya, uye "Burpoe" rinogona kubatsira kubvisa mira makirogiramu uye kupa muviri wako ane nomufambi chimiro. Mukuwedzera, muviri wose vachati "mazvita" sezvo kunzwa noutano uye zvakawanda vakashinga. Haufaniri nzvimbo chaiyo kana nguva unoparadza. On wako chikamu iwe chete vanofanira kuteerera kakawanda uye kwete kumbosendeka makirasi "mangwana."