Burpees: The Best Exercise To Eat Calories.
How about getting back to sport?
Want to burn calories while strengthening leg and butt muscles?
Do you know the burpees?
It is a complete exercise from all points of view. Why ?
Because it works both endurance and bodybuilding.
It strengthens the whole body while building cardiovascular endurance, breathing and, as a result, burns a lot of calories.
Let's compare
• 1 hour walk: 300 kcal (kilocalories).
• 1 hour of jogging: 800 kcal.
• With burpees: 1000 kcal / h.
Suffice to say that the benefit in terms of energy expended is much greater by practicing this activity rather than the others.
Depending on your physical form (strength and endurance), you can perform different forms of burpees. I will decline them according to three levels of difficulty.
Level 1: burpees without pump
1. To start gently, let's stand up straight. Flexlegs making sure to keep your back straight.
2. Once crouched down, let's put our hands on the ground.. We are therefore on all fours; the knees do not touch the ground.
3. Push up on the legs to throw the feet back and find yourself in a plank position..
The hands have not moved since we put them on the ground. Be careful not to arch: the buttocks must be slightly raised to avoid any appearance of pain (ask a friend to correct us if necessary).
4. Push on the legs to bring the feet close to the hands and regain the position of all fours, without putting the knees on the ground.
The hands still haven't moved. Let’s lift our hands off the ground and straighten up, straightening our legs (back to standing). You did your first burpee!
As you rehearse and improve your coordination, let's try to pick up the pace. The optimum speed is the maximum speed at which the movement is perfectly controlled.
Even if this movement is carried out without difficulty, the simple fact of repeating the passage from the high position to the low position then from the low position to the high position consumes a lot of energy.
Even at level 1, burpees are incredibly effective.
Level 2: burpees with push-ups
1. As for level 1, crouch down and put your hands on the ground. Let's throw our feet back again.
2. Once the body is tense, flex our arms to touch the chest to the floor, then stretch them out (realization of a pump).
3. Let's bring our feet close to our hands, crouch down and then resume the standing position.
This exercise assumes that you know how to perform a complete push-up. If this is not the case, do not be unwell: bend your arms only slightly. As the sessions progress, the strength will come and you will be able to go lower.
Be patient and agree to progress slowly, but surely.
Level 3: burpees with push-ups and jumps
1. Let's go back to the burpee as performed in level 2.
2. When we are fully upright, push on the legs so as to lift off the ground (jump).
Be careful to dampen the landing of the jump, trying to completely muffle its noise. Your neighbors will thank you, and your knees too.
Adding a jump dramatically increases calorie expenditure. After just a few repetitions, the average person will find it ... deadly.
Have a good heart!
How many repetitions?
You have to adjust the number of sets and repetitions to your physical condition and your goal.
• If you want to lose weight and therefore consume a lot of calories: prefer long series of 10 repetitions with 30 s to 1 min of recovery. Repeat 5 times.
• If you prefer to develop your strength, it is better to choose a smaller format and a more intense effort: 5 repetitions with 2 min recovery. Repeat 5times.
Choose the level at which you will be able to hold this number of repetitions and which you feel capable of achieving.
So that the burpees are really effective and that you quickly feel the effects on your body, I advise you to stall at least 2 sessions per week,but 3 would really be ideal!
It's your turn ...
Then ? Want to get started ? Feel free to ask me questions in the comments. We can't wait to hear from you!
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Also to discover:
Twisted Back, Hunched Shoulders: My Solution to Straighten Up.
Plank Exercise: The 7 Incredible Benefits For Your Body.
