"Burpoe" (Ce): cov kev pab thiab raug mob. "Burpoe" - qhov zoo tshaj plaws ib ce muaj zog rau hlawv roj

Niaj hnub no, muaj ntau yam rau siab mus muab koj lub cev ib qho zoo heev rau lub cev lawm. Tab sis tej zaum kuj rau muab kev cob qhia yog tsis txaus lub sij hawm, thiab rau mus ncig ua si rau lub gyms tsis muaj ntawm perseverance. Ib qhov hluav taws xob rau cov neeg zoo li yuav ua "Burpoe" - ce, rau cov uas kawm tsis tas yuav yuav tag nrho cov xaiv ntawm cov simulators, thiab cob nws tus kheej yog tsis squandered ib tug ntau lub sij hawm.

Yuav ua li cas yog "Burpoe"?

Lub CrossFit yog ib ce muaj zog yog cov puag, thiab rau nws siv tsis yuav tsum tau ntxiv weighting. Tab sis nyob rau tib lub sij hawm, cov txheej txheem no yog ib tug tiag tiag simulator rau endurance, vim hais tias nws muab ib tug mob siab heev hom rau lub tag nrho lub cev ib zaug. Ob peb feeb tom qab, tus kis las yuav xav tias loj nro thoob plaws hauv lub cev, tab sis lub tseem ceeb tshaj plaws - tsis txhob tso tseg. Yog hais tias lub zog ceev yog maj zog, cov nyhuv yuav muaj, tshuav uas xav mus ua hauj lwm nyob rau hauv ib qho kev nce. Tsis tas li ntawd, cov kev qoj ib ce tsis tau tsuas yog ua tau tsim tau ib lub cev zoo nkauj, tab sis kuj tau txais ib boost ntawm lub zog. Tab sis nws yog tsim nyog tsis txhob hnov qab hais tias, raws li nyob rau hauv lwm yam kev ua si, cov load yuav tsum nce nrog lub sij hawm. Txhua lub sij hawm "Burpoe" (CrossFit ce) yuav coj ntau zoo cwj pwm txawv thiab txhim kho tau.

"Burpoe" thiab slimming

Ua tej ce, koj xav paub dab tsi ua rau nws yuav coj tuaj. Ib tug ntawm lub ntsiab zoo ntawm cov txheej txheem no yog tias thaum lub sij hawm ib ce muaj zog yuav ua kom puas yog ib tug lossis loj npaum li ntawm calorie ntau ntau. Kev tshawb fawb tau ras ntau ncaws pob. Lawv pom tias tej cov kev tshawb fawb los ntawm 50% hlawv roj ntau nraaj dua li lwm cov hwj chim loads. Cov lus muaj tseeb ua pov thawj hais tias "Burpoe" - qhov zoo tshaj plaws ib ce muaj zog uas yuav tau tshem ntawm lub ntxiv kilos.

Tab sis, nyob rau hauv tas li ntawd mus daws cov teeb qhov yooj yim teeb meem, cov txheej txheem no kuj muab ib tug sab nyob rau hauv cov leeg. Thaum lub sij hawm qhov kev cob qhia lub siab tshaj plaws voltage yog tau pob tw thiab calf nqaij, ncej puab, abdominals thiab cov nqaij ntshiv ntawm lub xub pwg nws daim siv sia. Qhov no qhia hais tias thaum lub tib lub sij hawm slimming nyhuv yuav rub lub cev tsis muaj zog qhov chaw ntawm lub cev. Ntawm cov hoob kawm, qhov tshwm sim yuav tshwm tsuas yog tom qab ib tug ob peb workouts, tab sis tsis sai li sai tau. Tab sis tom qab txhua kev sib kho, koj yuav xav tias lub puab ntsuj plig yuav muaj zog thiab ntau determined. Peb hais tau tias "Burpoe" - ce, uas rau ntau yog lub ntsiab keeb ntawm cov kev cob qhia, tab sis ib co ntawm nws yog siv raws li ib tug sov so rau hnyav zog loads.

kev ua tau zoo cov txheej txheem

Raws li nyob rau hauv lwm yam ce, nws yog ib qho tseem ceeb kom muaj kom ua tsis taus pa. Ntawm cov hoob kawm, yuav tsum tau muaj kev vam meej, nws yog tsim nyog los paub yuav ua li cas ua lub ce "Burpoe." Taug raws li nram no:

1. Zaum rau nws haunches, nws ob txhais tes xib teg so tawm tsam ib tug lev rau hauv pem teb.
2. Ntxiv ntse thaws yog ncaws rov qab mus rau qhov chaw ntawm lub cev coj raws li nyob rau hauv laub-ups.
3. Ib yam li ntawd, ib tug ntse dhia rov qab mus rau nws cov thawj txoj hauj lwm.
4. Tam sim ntawd ua lub dhia tuaj, nrhiav kom crown "rau lub ntuj" thiab tuav nws txhais tes saum toj no nws lub taub hau, ua rau paj rwb. Nyob rau hauv seem no muaj ib tug clause txog cov khau. Rau kev ua tau zoo ib tug dhia neeg nyhav ntau tshaj 80 kg yog yuav tsum tau khau ntaub khau uas nws ib tuab. Cov khau yuav pab raws li ib tug poob siab absorber thiab tiv thaiv cov pob qij txha ntawm tus taw.

Qhov no yog ib tug yooj yim ua ke ntawm taw yuav tsum tau ua nyob rau hauv ib tug ceev ceev pace. Txhua dhia yuav tsum tau ua yog. Qhov loj tshaj plaws - tsis txhob xav tias thov txim rau koj tus kheej thiab koj lub zog. Ceev yuav muab ntau zog maj. Tsis tas li ntawd, ib tug yuav tsum tsis txhob xav hais tias hais tias lub xeem txiav txim (dhia) tsis yog li ntawd ib qho tseem ceeb. Tag nrho cov ntsiab lus tsim nyog los nqa tawm sib thiab nraaj. Tus neeg uas ua "Burpoe" (ce) rau ob peb lub lis piam, ib nrab ib feeb yuav ua li cas hais txog 15 repetitions.

complicate ce

Thaum lub sij hawm, yog tias qhov no yog tsis txaus thiab koj xav hais tias koj xav tau ib tug load ntawm ntau loj heev, koj yuav tau ntxiv ib lub laub mus ib ce muaj zog tam sim ntawd tom qab lub thib ob pawg lus (thaws rov qab). Tsis tas li ntawd ua ib yam dab tsi rau lub hwj chim los pab dumbbells. Tag nrho cov kev ua yog ua nyob rau hauv tib yam, tiam sis tsuas yog nrog rau cov weighting nyob rau hauv lub ob txhais tes.

Lub load yuav kho kom zoo los ntawm kev siv medbol. Nws yog muab tso rau hauv pem hauv ntej ua ntej lub dhia yog coj nyob rau hauv tes, thiab raug tsa sawv saum toj no nws lub taub hau es tsis txhob ntawm paj rwb. Lub luj tshib ntawm lub sij hawm no tsis tau khoov duav.

tswj lub ce

Tab sis tej zaum, sim standard "Burpoe" (ce), ib tug realizes hais tias nws yog heev yooj yim mus siv nws. Tab sis yuav tsum tsis txhob chim siab, vim hais tias lub sij hawm ntawm tus yees yuav siv tau rau yooj yim siv daim ntawv no. Nws yog txaus rau muab lub xeem point - dhia, thiab nyob rau ntawm no theem cia li rau nws nce. Nws yog yooj yim, tab sis lub load rau ntawm cov nqaij thiab cov txheej txheem ntawm calorie burning yuav tshwm sim, albeit tsawg sib. Thaum lub sij hawm, nce lub zog thiab lub zog, koj yuav tsum tau ua lub classic "Burpoe" (ce). Yuav ua li cas ua cov thawj version, koj twb paub lawm.

ib ce muaj zog lub sij hawm

Yuav kom "Burpoe" muab tau raws li zoo raws li ua tau, nws yog tsim nyog los noj mus rau hauv tus account lub sij hawm Team sib ntawm so. Koj yuav tau xaiv rau lawv tus kheej ib txwm whereby yuav cob qhia. Yog li ntawd, rau high-quality roj burning yog muaj rau ob feeb ua "Burpoe", tom qab uas tseem khiav rau ntawm qhov chaw thiab ob feeb. Koj peb reps.

Lwm cov kev xaiv: "Burpoe" alternates nrog "lub thawv nrog ib tug duab ntxoov ntxoo." Raws li yog peb xyaum rau ib nrab ib feeb, peb caug vib nas this seem koom nyob rau hauv intensive "boxing". Peb xws repetitions, tom qab uas tus so yuav ua li cas rau ib pliag. Ce yog pheej rov qab ua dua. Main, thiab thaum lub sij hawm ntawm qaug zog mus ntxiv ua hauj lwm.

ntev ntawm kev ua hauj lwm

Nyob ntawm seb cov kev txawj ntse thiab tib neeg natrenirovannosti tsim Circuit Court ntev ntawm cov kev kawm.

• Tus thawj theem (rau beginners): 2 feeb zaug, so 1 feeb, tag nrho cov 4 rounds.
• Qhov thib ob theem (rau cov neeg uas "yog muab kev koom tes"): load nyob, raws li ua ntej, tab sis yog ua 6 repetitions.
• Qhov thib peb theem (sim): 3 feeb zaug, so 1 feeb, tag nrho 6 lub sij hawm.

Qhov loj tshaj plaws - tsis txhob hnov qab txog cov kev. Nws yog qhov zoo tshaj plaws yog txhua lub lim tiam koj yuav tsum tau muab xiv peb mus rau tsib hnub.

kev pab

Thaum kawm ntawm no zoo txoj hauj lwm, muaj ntau yam yog pib los mus ua "Burpoe" (ce). Cov kev pab cuam ntawm cov kev kawm yuav muaj nuj nqis. Ntawm no yog ib co zoo:

1. Mus tshem ntawm cov rog ntawm kev ua hauj lwm siv. Tsis tas li ntawd txoj kev metabolism, uas yeej muaj txhawb rau nqa tsis tau.
2. Tsim ib tug muaj zog lub cev. Tsis siv ib tug ntau lub sij hawm, cov neeg muab kev cov nyom nyob rau hauv tag nrho cov yam ntawm cov loj cov leeg.
3. Thaum lub sij hawm hauv chav kawm ntawv ua kis las faus endurance thiab siab, uas yog heev pab tau nyob rau hauv lub neej.

ceeb toom

"Burpoe" no zoo heev, tab sis nyob rau tib lub sij hawm nyuaj ce, uas yog ib tug loj loj tab kaum rau lub untrained neeg. Uas yog vim li cas beginners yuav tsum tsis txhob muab kev koom tes heev thiab tsis txhob hnov qab txog qhov nqi koj tshuav. Yog hais tias koj txiav txim siab mus pib xyaum no ua si nawv, koj yuav tsum ua tib zoo xaiv ib ce muaj zog Circuit Court, thiab tau txais cov tshaj plaws yog cov sawv cev ntawm yuav ua li cas cov hoob no muaj qhia nyob. Nyob rau hauv tas li ntawd, peb yuav tsum tsis txhob siv zog rau tam sim ntawd tau, xws li ib xav xav tau tsis yuav ua mob tau rau lub cev. Qhov zoo tshaj plaws tus neeg yuav tau txais qaug zog, thiab rau ntawm phem tshaj - raug mob. Yog li ntawd tsis txhob ua ib tug ntau ntawm repetitions nyob rau hauv ib hnub, lug txhim khu lub nqi ntawm kev ua hauj lwm yuav tsum maj mam.

Ua raws li cov tswv yim pom zoo, thiab "Burpoe" yuav pab tau tshem ntawm rhaws kilograms thiab muab koj lub cev ib tug txais tos daim ntawv. Nyob rau hauv tas li ntawd, lub cev tag nrho yuav hais "ua tsaug" raws li xav tias tsis muaj mob thiab ntau resilient. Koj tsis tas yuav ib tug tshwj xeeb qhov chaw los yog lub sij hawm siv. Nyob rau koj ib feem koj tsuas yuav tau ua raws li regularity thiab tsis laug sij hawm mus kawm ntawv "rau tag kis."