Today, many strive to give their body an excellent athletic form. But sometimes there is not enough time for intensive training, and perseverance is not enough for going to the gym. The outlet for such people may be “burpy” - an exercise for which you do not need to purchase all kinds of simulators, and the training itself does not take a lot of time.
What is a burpee?
In crossfit, this exercise is basic, and additional weighting is not required to complete it. But at the same time, this technique is considered a real trainer for endurance, since it gives an intense load immediately to the whole body. Within a few minutes, the athlete will feel significant tension throughout the body, but the main thing is not to stop. If you gradually increase the speed of movements, you will feel the effect due to which the desire to work on yourself will increase. Also, regular exercises allow you to form not only a beautiful body, but also receive a boost of energy. But do not forget that, as in other sports, the load should increase with time. Each time, “burpee” (crossfit exercise) will bring more and more
positive emotions and improve the result.
Burpy and Weight Loss
Performing any exercise, I want to know what effect it will bring. One of the main advantages of this technique is that a huge amount of calories is destroyed during training. The studies surprised many athletes. They showed that such exercises burn fat 50% more efficiently than other power loads. Such facts prove that “burpy” is the best exercise in order to get rid of extra pounds.
But, in addition to solving the main problem, this technique also gives a load on the muscles. During training, gluteal and calf muscles, thighs, abdominals and shoulder muscles receive the greatest tension. This suggests that at the same time as the effect of losing weight, weakened areas of the body can be tightened. Of course, the result will be obvious only after a few workouts, and not immediately. But after each lesson you can feel how the inner spirit becomes stronger and more determined. We can say that “burpy” is an exercise that for many serves as the main element of training, but some use it as a warm-up before heavier loads.
Execution technique
As with other workouts, it’s important to maintain proper breathing. Of course, to be successful, it’s worth knowing how to perform the Burpie exercise. The sequence of actions is as follows:
- Squat, your hands rest on the floor mat.
- Next, a sharp rebound is kicked back so that the body takes a position, as when pushing up.
- In the same sharp jump, we return to the starting position.
- Immediately we make a jump upward, aiming the crown “towards the sky” and raising our hands above our heads, we make a clap. This clause has a reservation regarding shoes. To perform a jump, a person weighing more than 80 kg needs to shoe sneakers with a thick sole. Such shoes will serve as a shock absorber and protect the joints of the legs.
This simple combination of movements must be performed at a fast pace. Each jump must be done with high quality. The main thing is not to spare yourself and your strength. Speed can be increased gradually. It is also not necessary to think that the last action (jump up) is not so important. Everything to the smallest detail should be performed intensively and efficiently. A person who has been doing burpee (exercise) for several weeks can do about 15 repetitions in half a minute.
We complicate the exercise
Over time, if this becomes insufficient and you think that you need a more serious load, you can add push-ups to the exercise immediately after the second point (bounce back). Dumbbells will also help to make the occupation truly power. All actions are performed in the same order, but only with weighting agents in hand.
The load can be increased if you use medbol. He is placed in front, before the jump is taken up and lifted over his head instead of cotton. Elbows cannot be bent at this moment.
Make exercise easier
But sometimes, having tried the standard “burpy” (exercise), a person realizes that it is very difficult for him to perform it. But do not get upset, because for the period of getting used to, you can apply a lighter form of execution. To do this, it is enough to abandon the last point - jumping up, and at this stage just go up. This will facilitate the task, but the load on the muscles and the process of burning calories will occur, although not so intensively. Over time, gaining energy and strength, you can perform the classic “burpy” (exercise). How to make the initial version, you already know.
Exercise time
In order for “burpy” to be as effective as possible, it is worth considering the time intervals between breaks. You can also choose for yourself a scheme by which you will train. So, for high-quality fat burning, it is proposed to perform “burpee” for two minutes, after which you continue to run on the spot for two minutes too. Three repetitions are made.
Another option: “burpy” alternates with “boxing with a shadow.” Within half a minute, our exercise is done, the rest thirty seconds we are engaged in intensive "boxing". Three such repetitions, after which rest is done for a minute. The exercise is repeated again. The main thing is to continue training during fatigue.
Class duration
Depending on the skills and training of a person, a training duration scheme has been developed.
- The first stage (for beginners): 2 minutes of classes, rest 1 minute, only 4 rounds.
- The second stage (for those who are "drawn in"): the load remains, as at the beginning, but 6 repetitions are performed.
- The third stage (experienced): 3 minutes of classes, rest 1 minute, only 6 times.
The main thing is not to forget about regularity. Best of all, if every week you will give classes from three to five days.
Benefit
Having learned about such an effective lesson, many actively begin to perform “burpies” (exercise). The benefits of such training can be invaluable. Here are some good points:
- Get rid of fat due to the intensity of exercise. Metabolism also improves, which undoubtedly contributes to weight loss.
- A strong body is formed. Without spending a lot of time, a person gives a load to all the main muscles.
- During training, the athlete develops stamina and pressure, which is very useful in life.
Warning
Burpy is a very effective, but at the same time difficult exercise, which is a huge burden for an untrained person. That is why beginners should not get carried away excessively and do not forget about poise. If you decide to start practicing this sport, you need to carefully choose a training scheme for yourself and get the most accurate picture of how the classes go. In addition, you should not chase the instant result, otherwise such an obsession will harm the body. At best, a person will get overworked, at worst - injuries. Therefore, you should not do many repetitions in one day, you need to increase the pace of classes gradually.
Stick to these recommendations, and “burpy” can help get rid of stagnant kilograms and give your body a long-awaited shape. In addition, the whole body will say “thank you” because it will feel more healthy and sturdy. This will not require a special place or a lot of time. For your part, it is only necessary to observe regularity and not to postpone classes "for tomorrow".