Burpee combines a series of movements, such as squats, push-ups and jumps, which will increase the heart rate to near the maximum in a short time.
Burpee action decomposition: editing
1. Get down (get down)
2. Leg thrust (kick back)
3. Push-ups (Push-ups)
Step 4 jump forward (jump forward)
5. Vertical jump (vertical jump)
Advanced: Add Push-ups
Put your hands on the ground, jump your legs backwards, and complete a push-up. Push-ups are also important for women!
Enhanced Burpee (load)
Friends who feel easy to abuse Burbee can choose to use gravity balls (medicine balls) as an enhanced version of Burbee! Not only increase the intensity of training, but also increase your stability and coordination.
Formal editing of exercises
Friends with a sports foundation, you may be able to run for an hour without stress, but can you insist on five rounds of Burpees without breathing! If it's okay. It can speed up the action and shorten the interval. Then connect other training movements in series to complete the high-intensity training class.
1, Burpee can be used as an independent training menu or combined with other actions. Generally speaking, there are several ways for you to choose.
2. every n Burpee, rest for m seconds, and repeat c cycles as a cycle. For example, every five Burpee, rest for 30 seconds and continue to do 15 cycles.
3. Within n seconds, burp at most and rest for m seconds. This is a cycle, repeat the C cycle. For example, 45 seconds, do the most Burpee, rest for 30 seconds, and repeat 15 cycles.
4, don't rest, keep doing Burpee until you can't move.
5. Do Burpee without rest until 100 times.