- Otu akwara: Obi, Quads
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: abs, Glutes
- Ofdị mmega: Plyometric
- Akụrụngwa: Onweghị
- Ọkwa nke nsogbu: Mmalite
Burfọdụ burpees - usoro omume:
Mmega na-ejikọ squats, push-UPS na ogwe aka na ịwụ elu. Burfọdụ burpees bụ mmega ahụ dị egwu nke cardio, achọghị ngwa ọrụ yana enwere ike ịme ya ọ bụla. Mgbe mmega ahu gunyere isi akwara di n’ahu dum.
Versionkpụrụ bụ isi nke ụfọdụ burpees nwere mmegharị isii. Malite na nguzo guzoro, mgbe ahụ:
- Nọdụ ala n'ọdụ ụgbọ mmiri ya.
- N'iji ngwa ngwa tufuo ụkwụ azụ ma were ọnọdụ maka pushups. Ekwesịrị itinye aka dịtụ obere karịa obosara.
- Rịda na ọnọdụ dị ala ala
- Mgbe ahụ amanye ara afanyekwa ahu na ogologo ogwe aka nke mbụ ọnọdụ.
- Sharp ije sere ụkwụ gị azụ na-ewere ọnọdụ na ya haunches.
- Wụli elu.
Ihe omume plyometric maka mmega obi maka mgbatị ụkwụ maka quadriceps
- Otu akwara: Obi, Quads
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: abs, Glutes
- Ofdị mmega: Plyometric
- Akụrụngwa: Onweghị
- Ọkwa nke nsogbu: Mmalite