(1) Stand naturally, with arms on both sides of your legs. Hold your head high, keep your eyes straight ahead, tighten your core and keep your back straight.
(2) Kneel down until the thighs and calves stick together. Lean forward, arms slightly forward, hands and palms on the ground.
③ Jump and stretch your feet backwards until they are completely straight. At the same time, support the ground with your toes, tighten the core and lower your hips slightly. At this time, the whole body shape is in a straight line and remains motionless.
(4) Inhale and hold out your chest, bend your elbows and press down until your chest is about to touch the ground.
⑤ Lift your body forcibly until both arms are completely straight and exhale, and then return to the starting position of the third step.
⑥ Jump forward with your feet and return to the squat posture in the second step.
Finally, get up and jump hard, and at the same time, lift your arms up. In the high position: the arms, back and legs form a straight line. Then return your feet to the ground, readjust your posture and prepare for the next operation.
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.