What are burpees?
It is a multi-joint exercise (several muscle groups are mobilized at the same time), and one of its main objectives is to raise the heart rate and temperature. Relative strength and endurance strength are also worked on , which makes this exercise ideal for activating metabolism and burning fat .
Relative strength is the type of strength calculated based on each person’s weight. For example: 5 kg for one person may be little, but for another it can be 80% of their strength if we look at individual weight. Teasing works that type of strength because it’s about moving your own body.
Strength endurance is the ability to maintain movement for a specific period of time at the same speed of execution. It is the entire objective of the exercise.
Why do Burpees?
The reason is as simple as that with just one exercise you will get in shape. The benefits of burpees are:
- Since you don’t need material , you can make them anywhere.
- It is ideal to do them as a warm-up or at the end of a continuous race .
- You can train metabolically . Using the Tabata method or expanding the repetitions from time to time.
- It is good cardiovascular and coordination training , one of the basic skills that are hardly trained. It requires the neuromuscular concentration necessary to mobilize the entire body explosively.
- Toning the upper body by including a bottom in the second phase of the movement.
- Power work at the moment of jumping. You will gain tone and strength in your legs!
- It has multiple variations depending on your level. In this video I show you some ideas, which one do you prefer?
- You can do it as a couple . Challenge your training partner to finish before you, and feel proud of the work done!
How to do Burpees?
The complete exercise consists of 4 main phases, take note of each of them, they are very easy!
- Small squat or squat, lowering your hips and touching the ground with your hands. In this phase, a very common mistake is to bend the back and not the knees, which causes us to reach the ground but puts our lumbar health at risk.
- Place your hands on the floor and do a controlled jump backwards in a plank position . You will know it is good if you have your shoulders and hips at the same height. Now you decide whether to include a background or not, it depends on the intensity you want to give it.
- Pick up your legs again in the starting position . Very explosive moment for your body!
- From here take a vertical jump and join your hands above your head , make that clap echo off the walls. Work your legs and put passion and energy into that jump, how much can you fly?
Your own challenge: Burpees routine
You already know what burpees are and their great benefits…let’s practice them! To do this, I bring you a 30-day plan in which we are going to increase the number of burpees every two days; Thus the first will be to achieve the marked figure, and the second to assimilate that figure, and we increase little by little.
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