“Some burpees” exercise, which probably have heard by many people. Thanks to him, there is a possibility to spend a wonderful workout without using additional equipment. Each person will be able to achieve the desired results in a short time.
This name has received a very effective exercise from the discipline of crossfit. As you know, crossfit implies performing two or more disciplines at one time. Based on this, it can be argued that training of this type usually takes place in the framework of intense and sufficiently functional exercises.
Before you do crossfit, you should definitely achieve the greatest possible level of preparedness and endurance. By average, in just 15-20 minutes of working at maximum intensity, a person spends an enormous amount of calories, and most importantly, the main shell is his own body.
What muscles are involved
“Some burpees” – exercise that involves multiple muscle groups. First loaded legs, namely the calves, quads and buttocks. Also a considerable burden and get chest muscles, along with the Delta with the triceps. In addition, do not forget about the straight muscle of the abdomen. All these muscles get enough pressure, causing the exercises can seem too heavy for beginners. But due to the constant tension body activates the fat-burning process – the extra weight goes away almost instantly.
When a person discovers something new for himself, he must inquire about the opinions of other people and the advice of professionals. This should be done in order to avoid unnecessary problems and get the most benefit from the exercise. To achieve the perfect result, the simplest tips will be good assistants:
- As before any workout, you should start to warm up for a start. This will prevent unnecessary injuries, as well as energize the body.
- During the run you need to monitor your own breathing, not delaying it and not speeding up.
- Burpy is an exercise for men and women that even helps speed up metabolism. But to achieve this goal it is required to perform it in the morning.
- Control of the neck and back is an equally important point. The more repetitions of the exercise, the more difficult it is to keep these parts of the body in an even position.
- Jump up should be as high as possible, because it is he who contributes to the stretching of the muscles of the back and neck, preventing them from constricting.
As mentioned above, this exercise is a combination of standard exercises that provide a sufficiently high load only if they work in combination.
From the starting position while standing, you need to do a squat, then put your hands on the floor and fold your legs back, moving to the position of the plank, that is, take an emphasis lying down. Then one push-up is done (beginners can skip this step for a start), and then you should pull your legs up to your chest and jump out, at the same time raising your arms up. All this counts as one repetition.
The number of accomplishments each person must determine for himself, since there are no specific boundaries here. Beginners will be quite enough and 10 times, but more experienced athletes will have to perform 30 or more times. An important rule is that the rest between sets should be no more than a couple of minutes, otherwise the muscles will relax and each subsequent repetition will be made even more difficult.
Now it is clear how to do the exercise “burpi” for losing weight, but this information is still not enough to get started. Next, you need to figure out how to complicate training in time. After all, everyone knows that the body is able to quickly get used to the load, and when this happens, the desired effect can no longer be achieved. And you can avoid this problem with the help of additional load. It can provide:
- Standard push-up.
- Push-up wave.
- With pull-up (during jump).
- With running on the spot (during easy running it is necessary to carry out the main exercise with precise frequency).
Level of training
“Burpi” is an exercise, the benefits of which are undoubtedly available to absolutely every person.
But still there are certain complexes that are divided between people with different levels of training:
- Easy level. Approaches for a couple of minutes, only 4 receptions, rest - no more than one minute.
- Average level. Two-minute approaches, consisting of 6 receptions, minute rest.
- High level. Rounds for 3 minutes in 6 receptions, rest is one minute.
- Professional level. It is performed in the same way as at a high level, but the rest time is halved.
Apart from the fact that the exercise “burpi” makes the stomach flat, it also has a lot of other advantages due to which it is gaining popularity among men and women:
- Power. Exercise this type of brand trains all the muscles. After performing the first sets will be immediately felt pain in the arms, legs, hips and the press. Each of these parts of the body will gradually improve.
- Fat loss. Increased intensity will contribute to the active fat burning as the voltage is subjected to the whole entire body. According to statistical data, updated in the last few years, it is clear that “some burpees” allows you to get rid of fat by 50% more than during any strength training. And for people who specifically go on diets to lose weight, this exercise ensures the acceleration of metabolism. So to lose weight easily and without exhaustion of hunger.
- Maintaining shape. To gain and maintain the perfect physical form, people spend quite a long time in gyms. Of course, the appearance of a relief on the arms, legs, and the press is striking all around, but the extra weight is still noticeable always. Will help to solve this problem exercise “some burpees” because it eliminates the fat, will help develop endurance and will add energy that will help in future to overcome any obstacles without much effort.
- Savings. To perform regular exercise of this type does not require the extra costs on gyms, pools and so on. To achieve the desired goals, you just find comfortable clothes and location for the class (it can be as street and small room).
- Anaerobic performance. This factor is not obtained by every person. Fortunately, “burpi” helps to increase the volume of the lungs, as well as improve the functioning of the heart.
For those who crave for diversity and an even greater effect from training, there are several program options based on the burpy exercise. Among them:
- Ladder descending. The first set should consist of, for example, 10 repetitions, and each subsequent set should decrease by 1 repetition. Rest between them is not more than a minute.
- 100 burpy. It is necessary to perform “burpi” 100 times as fast as possible. Competition enthusiasts can check the time and daily try to beat their own record or the achievement of an opponent.
- Marathon. A more simplified version, the essence of which is to perform as many repetitions as possible in two minutes.
- Ladder with sprints. It is performed in the same way as the ladder descending, but instead of a minute rest, you should run a 100-meter run or just run for one minute on the spot.
Undoubtedly, the exercise “burpi” reviews is different. In general, athletes are satisfied with this technique, as they were really able to lose weight without deteriorating their own health.
Many people who have tried to perform the training for the first time have already found a lot of advantages in it and have independently developed a plan for increasing the load for themselves.
Both novice and more experienced athletes are satisfied with the results achieved. The ideal body was achieved, a noticeable relief appeared, the excess weight left irrevocably. And all this happened to be achieved in a short time and without unnecessary problems.