Today, the cult of the beautiful body and the enthusiasm for the ideas of a healthy lifestyle have become widespread. On this wave, there was an interest in exercises for rapid weight loss. Hardly the most effective of them is the burpee exercise. Consider how to properly make a burpee to get the maximum benefit for the figure and do no harm to health.
In fact, burpee is a bunch of several exercises. When performing them consistently at a fast pace, the body gets a thorough shake. The processes that occur in this case contribute to fat burning and muscle strengthening.
General information about the exercise
The name originated from the English word “burpee”, which in Russian is pronounced borp or bórp. The second option is more correct. This is the name of the American physiologist, who in 1939 invented and introduced this bunch of movements. “The invention” was appreciated. Since the 40s of the last century, the plank 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 bappers in a minute, then his suitability for military service was assessed as the highest score. However, the initial version of this exercise is different from the current one. And if you want to compare yourself with American servicemen of those years, then exclude from the ligament jump up.
Now the following sequence of movements is considered a classic variant of burpee:
- straight stand;
- emphasis squat – position in the squat on the toes with the palms resting on the floor;
- transition by pushing the legs back to the point of rest on arms outstretched;
- one push-up;
- return to the point of focus, jerking his legs to himself;
- jumping up with his hands up.
At the same time, the last two movements, when executed, practically merge into one. All these movements must be carried out at a fast pace, without interruptions and without rest between repetitions until complete fatigue. In addition to the classical implementation, there are many varieties of burpee. They are created to adapt the exercise for people with different physical training.
Until the beginning of the 21st century, this exercise was used, mainly, for the drill of American soldiers. The popularity of modern burpee today has gained thanks to the creator and popularizer of crossfire Greg Glassman. The most intensive exercises for the development of endurance and strength from all existing practices were included in the physical training system of crossfit. In this program, among others, and well-forgotten burpee. So, thanks to the crossfit, we were able to use this effective exercise to improve our physical shape.
What are the advantages?
All physical loads can be conditionally divided into aerobic and anaerobic. To aerobic loads include slow running, swimming, dancing, sports games, etc. They contribute to the strengthening of the cardiovascular system, the development of endurance and fat burning. Anaerobic physical activity is aimed at increasing strength and muscle mass. These include exercises using power simulators and heavy weights.
The uniqueness and usefulness of the burpee exercise is that it has the effect of both aerobic and anaerobic loads.
As an aerobic exercise, burpee:
- 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, burpee:
- develops muscle strength;
- strengthens the bark muscles;
- contributes to the appearance of muscle relief.
The advantage of burpee is also that for practicing it:
- no equipment is required;
- need a minimum of time;
- it can be performed in almost any conditions (at home, in a hotel, in nature, etc.).
Rules of implementation
The technique of performing burpee is quite complicated. To master it follows, guided by the step-by-step instruction:
- Stand up straight, squaring your shoulders and placing your feet on their width. There should be a free space behind you, roughly equal to the height.
- Squat down, leaning your hands on the floor. The elbows must be in the same plane with the knees.
- Leaning your arms straight to the floor, jerk the body in a horizontal position. The body and legs should be straightened in one line, as when making a bar.
- Do one push-up, completely straightening your arms.
- Pull back to position 2 (squat with the stop) and immediately jump as high as possible out of the squat, straightening the body and lifting your hands up. It is possible to make cotton at the highest point of the jump over the head.
All these movements must be carried out continuously one by one without pauses and without rest between repetitions, at a rapid pace. The lead time is from 1 to 1.5 minutes, or until you feel very tired. The number of approaches (supersets) – depending on the level of training, from 1 to 5. Pauses between approaches – 30-60 seconds.
Correct execution of burpee includes a strict order of inspiration and exhalation. The exhalation is done by pushing and jumping up, inhaling – when moving to the stop, squatting from the standing and bar positions.
At the development stage, follow the sequence slowly, following the breathing and technique. And only when it is well mastered, you can accelerate the pace, gradually bringing it to the maximum. At the same time, watch for your well-being.
It is best to perform burrs in the morning. This will ensure for the whole day a charge of vivacity and an accelerated metabolism. It is not recommended to do this exercise in the evening, as it can cause overexcitation and, as a consequence, problems with falling asleep.
For those who are not yet able to perform burpee in the classical form, there are simplified versions of this exercise.
Male beginners can perform a burpee, eliminating it from jumping with raising hands. Instead, you just need to get up in the starting position.
Untrained girls, because of the difficulty for them push-ups from the floor, you can skip this step, and after switching to the position of the bar immediately return jerk to the point of sitting down and make a jump up. You can exclude both push-ups and jumps.
Athletes who are too easy to use burpee use his complicated options. For this, weights can be used in the form of dumbbells or barbells, a curbstone for jumping. The weight of weights and the height of the pedestal can be increased, complicating the projectiles to combine with each other, creating an infinite number of options for increasing the effectiveness of the exercise.
What muscles are involved?
In movements during the performance of burpee, all large joints are involved: ankle, knee, hip, shoulder, elbow, wrist, spine joints. So, the muscles are also loaded, which move these joints. That is, in practice, this exercise involves the entire musculoskeletal system.
The greatest burden falls on the biceps muscle (biceps) of the thigh, calves and buttocks. Also, breast musculature, triceps, press, muscles of the shoulder girdle are significantly loaded. The effectiveness of the burpee exercise is so high that it can replace the whole gymnastics complex, it trains most of the basic muscle groups.
Burpee refers to those rare exercises that train the muscles of the bark – the stabilizers of the hull, whose strength is the necessary basis for physical development. In addition to burpee, for the training of the muscles of the bark, only such static exercises as the straight and back straps are used.
Weight Loss Benefits
Due to the high intensity and inclusion in the work of most muscle groups, the exercise of burpee provides a large expenditure of kilocalories. In addition, its implementation contributes to the acceleration of 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 are actively practicing burpee during the drying period, when it is necessary to quickly lose fat deposits and develop muscle relief.
Those who want to lose weight usually wonder how many calories burn beburpeers. This will depend on many factors:
- from the embodiment;
- from the speed of movement;
- from the number of repetitions and approaches;
- from the weight of the trainer, because in this exercise the “shell” is the mass of your own body.
With certainty, it can only be said that the expenditure of calories during the performance of the burpee will be maximal in comparison with other types of physical activity. Energy costs for this training are about 5 times higher than in fast walking, and twice as much as when jumping rope. However, it should be borne in mind that even such an effective exercise as burpee does not guarantee weight loss, unless you limit yourself to nutrition.
Burpee refers to high intensity exercises, so 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, arterial pressure, liver, joints, should be very cautious in approaching this exercise. It is recommended to use a variant of burpee for beginners and to reduce the intensity of the load to a minimum. And it is better to completely abandon it, until you can improve your health and fitness by regular physical education.
Signs that the performance of the burpee is not yet possible for you, are those that appeared during the execution:
- severe shortness of breath;
- pain in the chest, region of the liver or spleen;
- pain or crunch in the joints;
- Increases the pulse rate above the maximum allowable value.
If you notice these signs, stop immediately. However, you can not sit down or take a recumbent position. Walk around, catch your breath, wait for the disappearance of the symptoms, without stopping to move.