The Strongest Fat Loss Action, Come And Challenge The 30-Day Burpee Fat Loss Plan!
Release time:
2024-10-25
Many fitness friends may not know, or do not often practice burpees, but in fact, this is a globally recognized and authoritative certification for the best weight loss work. Let's take a comprehensive look at burpees
1. What is a burpee?
Burpee, that is, a push-up preparatory position, tighten the torso, stabilize the shoulder and hip joints, and ensure that the lumbar spine (lower back) is naturally aligned during the whole movement, and there is no flexion and extension! Bounce your legs until the ball of your foot is flat on the ground, your center of gravity falls on the arch of your foot (your heel does not leave the ground), keep your torso straight and not arch your back, use your hips to drive, and swing your arms up to push your body and hips upward, jump vertically upward, and fully extend your body.
When landing downward, keep your torso steady, your toes on the ground, and squat back with your hips and knees bent (cushioned) and keep your knees and toes in the same plane! You can also add a push-up movement.
Simple push-ups can only exercise the strength of the arms, shoulders, and back, while burpees rely on the contraction of abdominal and leg muscles when they close their legs. Therefore, burpees are a good program to build muscles throughout the body.
2. What are the functions of burpees?
01. Accelerate fat burning
Burpees can increase the level of heart rate, so that the body can output high power in a short period of time, so as to burn energy and burn fat at the fastest speed. Studies have shown that burpees burn twice as many calories as running in the same amount of time.
In addition, burpees can also speed up your metabolism and help you burn more fat, building better muscle lines while you lose fat.
02. Improve cardiopulmonary fitness
Burpees can be used as a high-intensity interval aerobic training method to enhance cardio fitness when performing multiple repetitions. And push-ups are very effective for enlarging the pectoral muscles and thickening the arms.
03. Improve athletic performance
Burpees work the muscles of the whole body and are great for improving coordination, agility and explosiveness, which is a movement that many athletes train. It can effectively stimulate the waist and abdomen, and for men, it can also improve the quality of sexual life.
04. Prevention of arthropathy
Regular practice of burpees can greatly alleviate shoulder arthritis and knee arthritis. Moreover, push-ups can effectively stimulate the waist and abdomen, and also have a certain effect on improving back pain.
3. Standard burpee jumping movements
After the whole movement, almost all the muscles of the whole body can participate in the exercise, and the arms, abdomen, legs, buttocks, chest and other muscle groups are stimulated.
Burpees are a perfect combination of aerobic training and resistance training, the movement seems simple, but in fact it consumes a lot, not only can effectively help burn fat and lose fat, but also effectively improve physical function, for fitness enthusiasts, it is definitely an indispensable movement.
4. 30-day stand-up push-up training plan
The following is a 30-day burpee training plan, if you are interested, try it! (The red color indicates the break).
PS: Burpees are movements that make the heart beat faster, which is a high-intensity exercise, if you feel unwell, please stop exercising. People with heart disease, cardiovascular and other diseases should not practice.
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