"Burpoe" (Chitani): phindu ndi mavuto. "Burpoe" - kuchita zabwino kupsereza mafuta

Masiku ano, anthu ambiri amafuna kuti thupi lanu wabwino mawonekedwe thupi. Koma nthawi zina chifukwa tamaliza maphunziro si nthawi yokwanira, ndipo kwa maulendo ndi gyms alibe sanapirire. An kubwereketsa anthu oterewa akhoza kukhala "Burpoe" - thupi, amene ntchito si chofunika kugula mitundu yonse ya simulators, ndi kuphunzitsa pakokha anamwaza kwambiri za nthawi.

"Burpoe" ndi chiyani?

The CrossFit amachita ndi amene ali m'munsi, ndi kukhazikitsa sikutanthauza weighting zina. Koma pa nthawi yomweyo, njira imeneyi ndi pulogalamu yoyeseza chenicheni cha kupirira, chifukwa amapereka kupsyinjika kwambiri pa thupi lonse nthawi yomweyo. Mphindi zingapo pambuyo pake, wothamanga adzamvera mavuto ndithu thupi lonse, koma chinthu chachikulu - lekani. Ngati gulu liwiro pang'ono ndi pang'ono kuchuluka, mmene udzamvedwa, chifukwa amene afuna ntchito pa awonjezere. Komanso, kuchita masewera olimbitsa thupi osati n'zotheka kuti thupi okongola, koma kupeza mphamvu mphamvu. Koma m'pofunika tisaiwale kuti, monga masewera ena, katundu chiyenera kuwonjezera ndi nthawi. Nthawi iliyonse "Burpoe" (CrossFit zolimbitsa thupi) adzabweretsa zambiri zabwino mtima ndi kusintha zotsatira.

"Burpoe" ndi slimming

Kuchita masewera olimbitsa thupi aliyense, mukufuna kudziwa zomwe zotsatira udzabweretsa. Mmodzi mwa ubwino waukulu njira imeneyi ndiye kuti pa masewera olimbitsa thupi kuwononga ndalama yaikulu zopatsa mphamvu. Kafukufuku kudabwa othamanga ambiri. Anasonyeza kuti kafukufuku ameneyu ndi 50% kuwotcha mafuta efficiently kuposa katundu zina mphamvu. mfundo zimenezi zimasonyeza kuti "Burpoe" - ntchito yabwino yochotsera pogwiritsa owonjezera.

Koma, kuwonjezera kuthetsa vuto lenileni, njira imeneyi komanso mavuto pa minofu. Pa maphunziro a voteji apamwamba analandira thako ndi ng'ombe minofu, ntchafu, abdominals ndi minofu ya lamba phewa. Izi zikusonyeza kuti yomweyo slimming kungathandize kukoka m'madera wofooka wa thupi. Inde, chifukwa zidzaonekera pokhapokha munthu workouts angapo, koma osati panopa. Koma pambuyo pa phunziro lililonse, mukhoza kumva mzimu mkati umakhala wolimba ndi wofunitsitsa. Tikhoza kunena kuti "Burpoe" - thupi, lomwe anthu ambiri ali mbali yaikulu ya maphunziro, koma ena imagwiritsidwa ntchito ngati ofunda kwa katundu ankawonjezereka.

njira ntchito

Monga Zochita zina, n'kofunika kuti tikhalebe kupuma moyenera. Kumene, kukhala wopambana, m'pofunika kudziwa mmene kuchita masewera olimbitsa thupi ndi "Burpoe." Chitani motere:

1. Pansi pa haunches, manja ake kanjedza mpumulo wokhudza mphasa pansi.
2. Komanso linagawidwa lakuthwa ndi mateche kumbuyo kwa malo a thupi unatenga mu Kankhani akuluakulu.
3. Mofananamo, lakuthwa kulumpha ku malo ake apachiyambi.
4. Nthawi yomweyo akuchita kulumpha mmwamba, wofunitsitsa kuti korona "kumwamba" ndi kugwira manja ake pamwamba pamutu wake, kupanga thonje. M'chigawo chino pali mzera zokhudza nsapato. Yochita kulumpha munthu akulemera makilogalamu oposa 80 chofunika zothamangira nsapato amene yekha wandiweyani. nsapato awa adzatumikira monga absorber mantha ndipo amateteza mafupa a mapazi.

Izi ndi kuphatikiza yosavuta kayendedwe chofunika kuchita pa kofulumiraku. Aliyense kulumpha ayenera kukhala molondola. Chinthu chachikulu - musati chisoni nokha ndi mphamvu yanu. Liwiro akhoza ziwonjezeke pang'onopang'ono. Komanso, wina asayese kuti kanthu lomaliza (kulumpha mmwamba) si kofunika. mfundo zonse zofunika kuchita intensively Cofunika. Munthu amene amachita "Burpoe" (zolimbitsa thupi) kwa masabata angapo, theka yokha akhoza kuchita pafupifupi 15 kubwereza.

Powonjezera pa masewera olimbitsa thupi

Pa nthawi ngati imeneyi si kokwanira ndi mukuganiza kuti mukusowa katundu zikuluzikulu, inu mukhoza kuwonjezera Kankhani kusonyeza yomweyo pambuyo ndime yachiwiri (zophukiranso kumbuyo). Komanso kuchita chinachake mphamvu yeniyeni kuthandiza dumbbells. zochitika zonse zimagwiridwa momwemo, koma ndi weighting mu manja.

Katundu zikhoza kumatheka mwa ntchito medbol. Iye anaika pamaso pamaso kulumpha atengedwa mu dzanja, ndi pamwamba pa mutu wake mmalo mwa thonje. Elbows pa mphindi ino sangathe ndichotse.

facilitates womberani

Koma nthawi zina, kuyesera muyezo "Burpoe" (zolimbitsa thupi), munthu amazindikira kuti ndi zovuta kuzitsatira izo. Koma ayenera musakhumudwe chifukwa nthawi zizolowezi angagwiritsidwe ntchito mawonekedwe mosavuta kukhazikitsa. Ndi zokwanira kupereka otsiriza mfundo - kulumpha mmwamba, ndi pa siteji iyi monga kukwera. Nkwapafupi, koma katundu minofu ndi ndondomeko ya calorie woyaka zidzachitika, ngakhale zochepa intensively. M'kupita kwa nthawi, phindu ndi mphamvu, mudzatha kuchita tingachipeze powerenga "Burpoe" (zolimbitsa thupi). Kodi Baibulo pachiyambi, mukudziwa kale.

zolimbitsa thupi nthawi

Kuti "Burpoe" kunapezeka kuti opindula ngati n'kotheka, m'pofunika kuganizira intervals nthawi pakati yopuma. Mukhoza kusankha okha ndale umene aza phunzitsa. Choncho, chifukwa apamwamba wotentha mafuta yoperekedwa kwa mphindi ziwiri "kuchita Burpoe" Kenako anapitiriza kuthamanga pa malopo ndi mphindi ziwiri. Kodi reps atatu.

Njira ina: "Burpoe" alternates ndi "bokosi ndi mthunzi." Monga mchitidwe wathu kwa theka miniti, masekondi makumi atatu anatsala chinkhoswe mu tima "nkhonya". Atatu amenewa kubwereza, kenako zina kumachitika kwa miniti. Chitani akubwerezedwa kachiwiri. Main, ndipo pa nthawi ya kutopa kupitiriza ntchito.

Kutalika kwa ntchito

Malinga luso ndi natrenirovannosti anthu cholinga dera kutalika maphunziro.

• Mbali yoyamba (kwa oyamba): magawo 2 Mphindi, zina 1 miniti, zipolopolo onse 4.
• Gawo lachiwiri (amene "anali wotanganidwa"): katundu, monga kale, koma imagwiridwa 6 kubwereza.
• Mbali yachitatu (experimental): 3 Mphindi magawo, zina 1 miniti, okwana nthawi 6.

Chinthu chachikulu - musaiwale za zonse lapansi. Ndi bwino ngati mlungu uliwonse inu adzapatsidwa amachitira masiku atatu kapena asanu.

phindu

Atamva kwa ntchito zothandiza, ambiri ayamba mwakhama kuchita "Burpoe" (zolimbitsa thupi). Ubwino maphunziro amenewa akhoza kukhala kwambiri. Pano pali ubwino:

1. Ndiyotani pakuchotsa mafuta a mwamphamvu ntchito. Komanso bwino kagayidwe, amene kumathandiza kuti kulemera imfa.
2. Anapanga thupi lamphamvu. Popanda amacheza kwa nthawi, anthu mavuto ndi pa onse minofu lalikulu.
3. M'kalasi wothamanga kupirira ndi kuthamanga, zomwe ndi zothandiza kwambiri moyo.

chenjezo

"Burpoe" othandiza kwambiri, koma nthawi yomweyo kovuta thupi, lomwe ndi katundu yaikulu munthu wosaphunzitsidwa. N'chifukwa chake oyamba sayenera kugona kwambiri ndi musaiwale za bwino. Ngati mwaganiza kuyamba ochita mpira, muyenera mosamala kusankha masewera olimbitsa thupi dera, ndipo kutenga chifaniziro molondola kwambiri mmene magulu ikuchitikira. Komanso, tiyenera kuyesetsa zotsatira yomweyo, monga Munthu akamakonda mwinamwake kuvutitsa thupi. Munthu wabwino apeza kutopa, ndi pa zikachitika - anavulala. Choncho si bwino kwambiri za kubwereza mu tsiku lina, kumapangitsanso mlingo wa ntchito ayenera pang'onopang'ono.

Kutsatira malangizo awa, ndipo "Burpoe" zingakuthandizeni muchisiye makilogalamu patsogolo ndi thupi lanu ndi manja mawonekedwe. Komanso, thupi lonse kunena "kuti zikomo" monga kumva athanzi ndi zambiri ndinapirira. Simufunikanso ndi malo apadera kapena nthawi kudya. Pa gawo lanu inu muyenera kutsatira nthawi zonse osati kusiya kaye makalasi "mawa."