The unique Burpee technique: a beautiful body without a gym

Beautiful and toned body – natural desire of every person. But not everyone has the opportunity to go to the gym. We offer you to master one very useful exercise – Burpee technique. It allows you to work out several muscle groups. It is also used in CrossFit for endurance training. With it, you will not only tighten the body, but become stronger.

The editors of estet-portal.com will tell you about how to properly perform Burpee, how the exercise affects the body, whether it has contraindications for use.

• Burpe technique: effects on the body, contraindications
• Burpee Technique: How to do it right
• Burpe technique: types of exercises from the complex

Burpe technique: effects on the body, contraindications 

The Burpee technique consists of several exercises – jumps, squats and push-ups. And all this must be done in one approach, without pauses and quickly. As a result – pectoral muscles, glutes, abs and calves are trained at once.

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In addition, this training complex has the following advantages: 

• in the process of performing the body spends a lot of energy, which allows you to effectively get rid of extra pounds, therefore, unlike a regular workout, the Burpee technique allows you to burn 50% more calories;
  
  
• muscle endurance increases, because all muscle groups are included in the work;
  
  
• the work of the heart is normalized, the volume of the lungs increases and, as a result, working capacity increases;
  
  
• coordination develops, blood circulation improves. 

Also Burpee exercises improve brain function, but for this they need to include additional elements – for example, use a fitness ball, dumbbells, etc. Doing the exercise is simple – even if you have no training, there will be no difficulties, the technique is very simple.

Read also: Cheerful morning – 19 Useful Charging Exercises

However, it also has a number of contraindications:

• heart problems;
  
  
• diseases of the musculoskeletal system;
  
  
• low or high blood pressure.

Read also: Fitness trainer recommends functional training: what are their features and benefits

And, of course, it is important to do these exercises correctly – squat and rise while inhaling, and jump and do push-ups – on the exhale. Keep your back straight, always align your arms and legs, when necessary. 

The Burpee Technique: How to do it right

Do the exercise non-stop, athletes often do it for time, trying to do as much as possible in a minute. But you need to start small – do as much as you can in a given amount of time. Technique looks like this:

1. Stand straight, put your feet as wide as you like, hands – at the waist.
   
   
2. From this position, squat so that the hips are pressed against the calves, the head is straight.
   
   
3. Make a low jump and take a prone position, exhale, push off the floor with your legs, straighten them.
   
   
4. Lower your chest closer to the floor, your back is even, your elbows are laid back, while inhaling, straighten your arms and lower yourself down again. 
   
   
5. Push off the floor with your feet and jump into a crouch. 
   
   
6. As you exhale, jump up, straightening your back and raising your arms up. 

All this must be done quickly and without pauses. Slower execution is allowed at first until you memorize the sequence of movements. 

Burpe technique: types of exercises from the complex

Above, we described the classic Burpees, with which you need to start getting acquainted with this exercise. As soon as you master it well, the body will get used to it, and you will feel that a more serious load is needed, you can proceed to more complex options:

1. With a fitness ball – you need to start the exercise with the ball in your hands, squat with it, jump up. For the duration of push-ups, you put it in front of you. 
   
   
2. Lunging – after squats, you take up the position as for push-ups, but begin to do lunges, pulling one or the other leg to your chest. Do this four times, and then jump up again. 
   
   
3. With a jump on the support – all jumps are performed on a pedestal or other platform.
   
   
4. With dumbbells – do the same as with the fitness ball, holding a dumbbell in each hand. 

You should only move on to such exercises after you feel that the body has got used to the classic Burpees, and you are no longer so tired from doing them. Take the minimum weight of the dumbbell, you can gradually increase as you get used to it. The burpee technique is suitable for combining with other exercises that you do at home. 

Read also: Gym Workouts for Weight Loss: A Beginner's Guide

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