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 (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.

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. 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.

function

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.

Known as one of the most efficient and effective full-body exercises, Burpee is often listed as one of the exercise courses of burning fat and slimming, which requires little space and can achieve full-body sweating 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.

Related reading? The difference between Bobby and running.

Running is our most familiar sport, and running is our innate ability! Bobby is also a very classic unarmed training action!

These two exercises are great cardio-pulmonary exercises.

Of course, compared with Bobby's exercise, the intensity of running is more moderate and more easily accepted by the public.

Bobby, the difference between exercise and running!

Running is a standard cardio-pulmonary exercise; Bobby exercise is a kind of comprehensive training that combines heart, lung and muscle strength, both of which are of great help to heart and lung training without any sports equipment.

Bobby Burpee: A series of movements that combine squats, push-ups and jumps will train more than 70% of the body's muscle groups, including the core muscle groups, feet, arms, abdomen, buttocks and back. In addition to training muscle endurance, elasticity and activity, it is also very helpful for the training of cardiopulmonary fitness.

In a short period of time, the heart rate increased to close to the maximum heart rate of the human body. All you need is a small clearing to do Bobby's movements.

Bobby's exercise and running have an effect on joints (knee joints).

Therefore, in order to reduce the impact of the ground on the joints, you can choose to run on soft surfaces, such as grass and playground runways.

If your knee is not in good condition, you can skip the last vertical jump when doing Bobby exercises. When your feet jump backwards, you can choose to step backwards with one foot. This also reduces the difficulty of exercise and the impact on joints.

Compared with running, the intensity of exercise is stronger than running, including strengthening movements, which is more difficult. Even top athletes can't perform Bobby's movements for a long time.

You may be able to run 1 hour, but you are doing a continuous action of bobby exercise, and you may only run 1~2 minutes at a time. Combining Bobby's movements with your running will help to train your aerobic and anaerobic energy systems.