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:
1, get down (down)
2. Leg thrust (kick back)
3. Push-ups (Push-ups)
Step 4 jump forward (jump forward)
5. 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.
Practical form
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. Do' burpee' n times and rest for m seconds, so it's a cycle and repeat c cycles. 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.
The role of Bobby's exercise
Burpee will train more than 70% muscle groups in the whole body, including core muscle groups, feet, arms, abdomen, buttocks, back and so on. In addition to training muscle endurance, elasticity and activity, it is also very helpful for cardiovascular physical training.
Burpee is known as one of the most efficient and best full-body exercises, and is often listed as one of the exercise courses of burning fat and slimming. It needs very little space and can realize sweating all over in a short time. Burpee (Bobby) It is very similar to our single jump, and it is a common whole-body exercise in strength and aerobic training.