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Today, a cult of a beautiful body and a passion for healthy lifestyle ideas are widespread. On this wave, there was an interest in exercises for quick weight loss. Perhaps the most effective of them is the exercise of burp. Consider how to do a burpee in order to get the most benefit for your body and not harm your health.
In fact, the burpee is a bunch of several exercises. When performed sequentially at a fast pace, the body receives a thorough shake. The processes that occur during this process contribute to fat burning and muscle strengthening.
General information about burpee exercise
If you are unfamiliar with the burp exercise, then let’s remind you what it is. In fact, this exercise includes 3 elements: the bar, push-ups and jump. You start from a deep squat position, go to the bar, do push-ups, go into a deep squat again and jump up. The exercise is performed for several repetitions without stopping. For clarity, we present you the burpee in an animated version:
Burpee is a kind of unique exercise – it allows you to use all the major muscle groups equally effectively. At different stages of execution, the muscles of the shoulders, triceps, chest, abs, back, buttocks, hip biceps, quadriceps are included in the work. In addition, due to the jump load and the movement of the body from a horizontal plane to a vertical, you very quickly inflate the pulse, which means you burn more calories.
Burp exercise requires a significant level of endurance and strength, which is why it is a kind of marker of physical fitness for students. For many, burpie is the most unloved and difficult cardio exercise. However, you can always simplify the execution of the burpee by eliminating push-ups or jumping out of the sequence.
Exercise General Information
The name comes from the English word “burpee”, which in Russian is pronounced burpee or burpee. More correct is the second option. This is the name of the American physiologist, who in 1939 invented and introduced this bundle of movements. “Invention” was appreciated. Since the 40s of the last century, the exercise began to be used in the US Army to assess the physical condition of soldiers and recruits.
If an American managed to make at least four dozen burpies in a minute, then his fitness for military service was rated the highest. However, the original version of this exercise is different from the current one. And if you want to compare yourself with the American military personnel of those years, then exclude the jump up from the bunch.
Now the following sequence of movements is considered a classic version of the burpee:
- direct rack;
- emphasis crouching – position in a squat on toes with support with palms on the floor;
- the transition by pushing the legs back into focus while lying on outstretched arms;
- one push up;
- returning to point blank crouching with a jerk of legs to himself;
- jumping up with raised hands.
In this case, the last two movements during execution, practically merge into one. All these movements should be performed at a fast pace, without interruptions and without rest between repetitions until exhaustion. In addition to the classic execution, there are many options for burp. They are designed to adapt the exercise for people with different physical fitness.
Until the beginning of the 21st century, this exercise was used mainly to drill American soldiers. Today, the burpee has gained wide popularity thanks to the creator and popularizer of crossfit Greg Glassman. The most intense exercises for the development of endurance and strength of all existing practices were included in the crossfit physical training system. This program, among others, includes the well-forgotten burpee. So, thanks to crossfit, we got the opportunity to use this effective exercise to improve our physical fitness.
What are the benefits?
All physical activity can be divided into aerobic and anaerobic. Aerobic activities include slow running, swimming, dancing, sports, etc. They contribute to the strengthening of the cardiovascular system, the development of endurance and fat burning. Anaerobic exercise is aimed at increasing strength and muscle mass. These include classes using weight training equipment and heavy weights.
The uniqueness and usefulness of the burpee exercise is that it has the effect of both aerobic and anaerobic exercise.
As an aerobic load, bear:
- trains the heart and blood vessels;
- trains the respiratory system;
- increases stamina;
- activates the metabolism and burns a large number of kilocalories, thereby contributing to rapid weight loss.
As an anaerobic load, carry:
- develops muscle strength;
- strengthens the muscles of the core;
- promotes the appearance of muscle relief.
The advantage of the burpee is also that for practicing it:
- no equipment required;
- need a minimum of time;
- it can be performed in almost any environment (at home, in a hotel, outdoors, etc.).
The burpee technique is quite complicated. Master it should be guided by step-by-step instructions:
- Stand straight with your shoulders straight and feet wide. Behind you should remain free space approximately equal to growth.
- Squat down with your hands on the floor. The elbows should be in the same plane with the knees.
- Leaning with straightened hands on the floor, jerkily move the body to a horizontal position. The body and legs should be straightened in one line, as when performing the bar.
- Do one push-up with your arms fully extended.
- In a jerk, return to position 2 (squat with focus) and immediately jump out of the squat as high as possible, straightening the body and raising your hands up. You can clap your palms above your head at the highest point of the jump.
The correct execution of the burpee includes a strict sequence of inhalations and exhalations. Exhalation is done when pushing up and jumping up, inspiration – when moving to the stop, crouching from a standing position and bar.
During the development phase, follow the sequence slowly, monitoring your breathing and technique. And only when you master it well, you can accelerate the pace, gradually bringing it to the maximum. At the same time, monitor your health.
It is best to do burpy in the morning. This will provide an all-day boost of energy and an accelerated metabolism. It is not recommended to do this exercise in the evening, as it can cause overexcitation and, as a result, problems with falling asleep.
For those who are not yet able to perform the burpee in a classic form, there are simplified versions of this exercise.
Novice men can perform a burpee, eliminating jumping from it with raising their hands. Instead, you just need to rise to the starting position.
To untrained girls, in view of the difficulty for them to push up from the floor, you can skip this step, and after moving to the bar position, immediately jerk back at point-blank range and jump up. You can exclude both push-ups and jumping.
What muscles are involved?
All large joints are involved in movements during the burp: ankle, knee, hip, shoulder, elbow, wrist, joints of the spine. This means that the muscles that move these joints are also loaded. That is, in practice, this exercise involves the entire musculoskeletal system.
The greatest load falls on the biceps muscle (biceps) of the thigh, calf and buttocks. The pectoral muscles, triceps, abs, and muscles of the shoulder girdle are also significantly loaded. The effectiveness of the burpee exercise is so high that it is able to replace the whole complex of gymnastics, it trains most of the main muscle groups.
Burpee is one of those rare exercises that train core muscles – body stabilizers, whose strength is a necessary basis for physical development. In addition to the burpee, only static exercises such as the forward and backward trims are used to train core muscles.
The benefits of losing weight
Due to the high intensity and the inclusion of most muscle groups in the work, the exercise of burpie provides a high consumption of kilocalories. In addition, its implementation helps to accelerate metabolic processes in the body. The combination of these factors makes it one of the most effective exercises for losing weight. This is well known to athletes and bodybuilders, and they actively practice the burpee during the drying period, when it is necessary to quickly lose body fat and show muscle relief.
Those who want to lose weight are usually interested in how many calories burpi burns. This will depend on many factors:
- an embodiment;
- speed of movement;
- number of repetitions and approaches;
- the weight of the trainee (after all, in this exercise the weight of the body is its weight).
Burpee refers to high-intensity exercises, therefore it can only be performed by healthy people with a sufficient level of physical fitness.
People with a lot of excess weight, as well as having problems with the heart, blood pressure, liver, joints, should be very careful in performing this exercise. It is recommended to use the burpi option for beginners and reduce the intensity of the load to a minimum. And it’s better to completely abandon it until you manage to improve your health and fitness through regular physical education.
Signs that you do not have the strength to perform the burp are those that appeared during the execution:
- severe shortness of breath;
- pain in the chest, region of the liver or spleen;
- joint pain or crunch;
- heart rate is higher than the maximum allowable value.
If you notice these signs, immediately stop the execution. However, one should not sit down or take a lying position. Walk around, catch your breath, wait until the symptoms disappear without stopping moving.