Burpee is a technique of execution, what is it, how to do it right. Exercises for beginner girls: crazy drying and weight loss

Burpee (Burpee, burpee) as a method - a modern exercise technique in fitness, based on the discipline of crossfit, during which all muscle groups are involved to bring the body into good physical shape and lose weight.

Burpee is a beautiful figure and a strong organism!

Burpee (as a separate exercise) is a strength training for certain muscle groups of the body (as a rule, biceps, hips, calves, buttocks, triceps, pecs and shoulders are trained), in which dynamic and static exercises are involved.

Experts identify the following beneficial effects of regular burpee classes:

• fast burning of subcutaneous fat;
• pumping muscles;
• gaining a slim figure;
• increase in body endurance;
• gaining psychological self-confidence.

Provided that the burpee exercises are performed correctly and regularly, all these effects are guaranteed. The technique was invented by the physiologist Royal H. Burpee in 1939.

Only 4 movements were taken as a basis (in modern Burpee there are now 6 of them), combining them together into one exercise, naming it after himself. RN Burpee in his dissertation considered burpees as the best way to assess the physical training of military personnel.

During World War II, conscripts performed burpees during training in order to be enlisted. Young soldiers were required to complete 12 burpee exercises in 20 seconds (8 approaches were considered an unsatisfactory result). And by 1946, 41 approaches in a row were considered a good result, and anything less than 27 was considered bad.

Currently, research has found that people who did 4 minutes of CrossFit Burpee per day for one month did better than people who ran on a treadmill for 30 minutes at the same time.

How Burpee is superior to other techniques

• The development of strength and endurance occurs at a very fast pace. All muscle groups are involved in the results of the Burpee technique exercises. The load goes on the legs, arms, abs, muscles of the spine. Exercise has a beneficial effect on the training of the heart muscle.
• Weight loss in an accelerated mode. With daily exercise, subcutaneous fat is burned very quickly, metabolism and metabolism are accelerated.
• Saving money and time. You don't have to go to the gym to do burpees. The technique can be worked out at home, on the street, taking a little time. Classes are suitable as morning exercises.

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Types of activities

Burpee is considered to be an effective activity for the general development of the body of young people, precisely in terms of weight loss and the development of all muscle groups. The execution technique for girls or guys involves intensive alternating approaches. There are 3 main types of exercise: easy, standard, hard... It all depends on the level of training of the person.

Features of each type:

1. Lightweight burpee for beginners... You can exclude push-ups or jump from the chain. The exercise is performed for a maximum of 2 minutes in three sets each. Approaches increase over time.
2. The standard burpee is suitable for more physically developed people. Movements are not excluded. The approaches are increased up to five times for two minutes.
3. The sophisticated burpee is designed for professionals. There are six approaches, three minutes each. You can also use dumbbells, horizontal bar, running to complicate things.

Statistics and record holders

When the Burpee technique became popular, many athletes decided to write their name in the history of the sport. Burpee records are held by many people. It all depends on the technique and the complexity of the execution.

In the spring of 2016, Igor Kim broke the record 4555 times in Moscow. The athlete managed to keep within 12 hours. The athlete performed a complicated program (lying position, push-ups with a touch to the floor with his chest and stomach, jump and clap over his head).

Previously, the record was set in the UAE by the Englishman Li Ryanu. He met in 24 hours and committed 10,100 times. He eliminated the jump, overhead clap, push-up from his burpee.

What muscles work

The burpee technique is useful for maintaining the figure of girls and men. At first glance, strength training seems easy before starting.

Thanks to cross-fit, the following body muscles are pumped:

• buttocks;
• pectoral muscles;
• caviar;
• biceps, triceps;
• stomach, lower back;
• spine, hips, elbow and knee joints.

Exercising regularly, especially the legs, buttocks and abdominals are developing.

How calories are burned

It is known that the more muscle mass in the human body, the faster the metabolism is, burning and breaking down the reserves of fatty deposits.
With burpee, all muscles work. The load is large, a lot of energy is wasted. Therefore, calories are spent quite a lot.

For example, when walking fast, a person weighing 70 kg loses 218 kcal per hour, while running 479 kcal per hour, when jumping rope 540 kcal per hour, with burpee 972 kcal per hour. If you take a person weighing 90 kg, then: when walking fast, he loses 276 kcal per hour, when running 595 kcal per hour, jumping rope -695 kcal per hour, and with a burp - 1200 kcal per hour.

You can also use dumbbells, horizontal bar. Thus, calorie consumption will increase.

Endurance training

Burpee is practiced by athletic runners, especially those who run cross-country or long distance. This is due to the fact that exercise helps to strengthen the cardiovascular system and increase the overall endurance of the body by training all muscles - arms, legs and back.

Start slightly

Burpee execution technique for girls and men is different. At the beginning of classes, you need to choose exercises, determine the optimal number of approaches and time to complete. It is important to start with light exercise and little exercise.

It is easiest to compose a training program by taking the standard Burpee lesson as a basis, but excluding several components from the exercise cycle. It is also possible to swap exercises.

Feel guided

You can start the exercise with push-ups, or exclude it for the first time. When pushing up, you must follow the technique, do not bend your back. With regards to approaches, they can be reduced to a minimum, depending on physical fitness.

In training, the burpee technique for girls is similar to the training technique for beginners. It may be worth removing complex components, simplifying the task.

How to breathe correctly

Breathing is an important element when doing burpee.The athlete may have difficulty breathing out of breath. How to breathe correctly? With this crossfit, three-phase breathing must be observed.

Three breaths in one burpee:

• The emphasis is lying (inhale), exhale during push-ups.
• When the legs are in contact with the arms (inhalation), exhale while jumping up.
• Feet touched the surface (inhale-exhale).
• Accordingly, there are 3 phases for one cycle of burpee (inhalation-exhalation).

Technique for performing classic exercises for beginners

The ability to set the right pace in training is the key to success. A person who comes to training for the first time is not immediately prepared for physical activity. The muscles are weak, not prepared. In order not to get injured in the first couples. You need to know the technique of performing the exercises. It is necessary with a trainer to develop a program for a week. It is individual for everyone, it all depends on physical fitness.

Having decided to go to the gym, you need to follow the rules:

1. Observe the regime of wakefulness and rest.
2. Basic training is impossible without preparation.
3. Training should be supervised by professionals.
4. Compliance with a diet.
5. Clear implementation of the training schedule.
6. Compliance with the regularity of training.

Burpee training program (schedule) for beginners

Level 1: Low Impact Stool Burpees

You need to rest your hands on a chair. Next, take the position of the bar. Step forward and stand up. You need to perform at least 16 times this burpee cycle and move to a new level. The chair should be chosen higher, which will facilitate the implementation of this exercise. Or it can be an ottoman, a curbstone.

Level 2: Low Impact Burpees on the Floor

Exactly the same execution algorithm, only on the floor. A minimum of 2 sets of 16 times. Then you can safely move to a new level.

Level 3: Burpee without jumping out and push-ups

This is a classic burpee, no bench press and no jump. It is used for cardio workouts as an easy option. For the jump option, you need to do at least 2 sets of 17 reps.

Level 4: Burpee No Push-ups

It is possible to ignore the push-up phase if the person has not learned how to do it correctly. Or relieve it with a knee. Such a burpee execution technique for girls will not be replaceable. Such burpees are called "semi-burpees". Ideally do 5 sets of 20 reps.

Level 5: Classic Burpee with Push Up

Ability to fully touch the floor with your chest and legs. This option is suitable for crossfit. It is recommended to start 10 times every day. Try to increase the result up to 40 times or more.

Training program for beginners

Workout options for beginners:

• Classical. Legs shoulder width apart, squat. The palms completely touch the surface in front of the feet. The arms remain in the same position, the legs jump back. The stance is similar to push-ups. Next comes the classic push-up. Then the legs go to the chest and jump up. Ideally 6 sets of 22 reps.
  This cycle can be facilitated by removing push-ups. Here, at the beginning, arms along the body. Then sit down, palms touch the surface, jump up, arms above your head. Repeat 20 times, 6-7 approaches each.
• Simplified version. To simplify the classic cycle, you need to exclude bouncing or squatting. Everything else is done the same way. In this case, the hands touch the floor, then return to the standing position. Repeat at least 100 times.

Common mistakes

The most common mistake among beginners is doing the lesson incorrectly.

You need to know and follow the rules and recommendations:

1. Breathe correctly. Remember three-phase breathing.
2. Reduce the minutes of respite between sets. Better to exclude rest altogether.
3. Keep your back and neck straight.
4. Correctly assess the level of physical fitness, exclude complex elements from the burpee chain.
5. When pushing up, the arms are pulled out on different sides.
6. Draw in the stomach, buttocks are tense, legs straight.

Workout for the intermediate level

Exercises of different levels have the same principle: squat, stand, stand, jump. You can complicate one or another level by adding dumbbells, a horizontal bar. The intermediate level is suitable for those who easily mastered the classic burpee. It's not about quantity, but how it is done.

Adding exercises to the intermediate level, there are still:

1. Touching the shoulder when doing push-ups.
2. Touching the knee while doing push-ups.
3. When push-ups, quickly move your legs, as when running.
4. Jump with a 180 degree turn.
5. Use dumbbells.
6. Bring your knees to the chest with the bar. Perform each exercise for at least 2 minutes, one and a half minutes rest. Repeat 5 times.

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Training and exercise program for the advanced level

The advanced level, like the intermediate level, is suitable for those who have good physical fitness. Fully mastered the classical technique. The body is ready for advanced exercise.

Here are a few changes for the advanced level:

1. Arms and legs in a star position.
2. Bouncing from a sitting position.
3. Spread your legs in different directions with a handstand.
4. Burpee on one leg.
5. Replacing jumping out with lunges.
6. You can roll over onto your back from the plank position. Level 6 sets of 3 minutes, a break of no more than 30 seconds.

Precautions and contraindications

Burpee is one of the most famous crossfit exercises. It has a positive effect on health, on the body. But there are cases when the burpie technique of execution, for girls and for men, may be contraindicated. Contraindications cannot be ignored, as the result will be negative.

In such cases, doctors recommend not doing:

1. Heart problems. With burpee, there is a great strain on the heart.
2. If the girl is pregnant and breastfeeding. It is better to exclude burpees for this period.
3. Expansion of the veins. Since the load is colossal on my feet.
4. Any ailments, feeling unwell, injuries. It is better to take a break for full recovery of the body.
5. Musculoskeletal system injury.
6. Excess weight.
7. If there are jumps with pressure.

Burpee can rightfully be considered the most effective exercise for burning fat. With it, you can achieve a slim and toned body. The main thing is to follow the safety rules and recommendations of fitness trainers.
You can design the exercise so that it does not require going to the gym.

Burpee according to the Tabata system

You can perform burpees using the Tabata system. The exercise is named after Dr. Tabata Izumi in Tokyo at the National Institute of Sports. The essence of the burpee according to the Tabata system is as follows: the athlete chooses which muscle group will be the main load.

The principle is this: 20 seconds - work, 10 seconds off. Approaches - minimum 8. In total, one burpee takes 4 seconds. But this time is enough to work out the muscles. Fighters of many martial arts train according to this system.

If you take a regular workout in the gym, then it will take at least 2 hours. There are only 4 minutes and can be increased to 15.If a person is looking for an instant and effective exercise to burn fat that can be done at home, burpees are a good choice. It is considered to be the best exercise for burning fat and keeping the body in good shape.

Regular burpee exercise will help improve health and keep the body in good physical condition, for both girls and men. Burpee is used by many famous athletes as an aerobic exercise for strength training. And although at first it will be difficult for beginners, but with the growth of endurance and strength, the exercise will be interesting and useful.

Burpee video for girls

How to make burpee correctly:

CrossFit: Burpee. What is it: