How to Perform, Benefits & Safety Measures
Burpee training is potential strength training with an output of four counters. The movement offers various other variants, ranging from burpee push-up, devil press burpee, box jump burpee and dumbbell burpee. If you are a beginner, there is no need to focus on the variations for now. Basic burpee workout will be enough for you.
This squat push is easy to perform. If you follow the directions carefully, you can incorporate this exercise into your daily fitness routine and achieve incredible results. Let's dive into this workout to unravel more!
What Are The Benefits Of Burpee Exercise?
Burpee training offers a number of exciting benefits that promise to change your idea of a fitness routine. With these services, you can no longer just relax lazily on the couch, but also jump up to exercise.
Helps with fat loss
A general 20-minute burpee performance can help you lose up to 10 to 15% fat by burning calories. It helps tone your body, which naturally leads to fat loss.
Improves cardio fitness
Doing burpees for an extended period of time becomes an aerobic exercise for you. Therefore, completing the workout also helps directly with cardio fitness. After all, improving cardio fitness results in calories being burned.
A full body workout
Unlike other workouts, burpees offer to train your entire body forever. Strength training helps build muscle in the hips, legs, buttocks, arms, chest and shoulders.
Full of variants
Burpee training offers a number of versatile variants in itself. You can choose from a number of them depending on your preferences, strengths, and goals.
How do I properly perform the burpee exercise?
Burpee is nothing more than a push-up. It can also be combined with a jump squat. If you are a beginner and you are wondering if it will be easy for you to perform, don't worry. Follow the instructions and you are good to go.
- Crouch with your knees bent. At this point, your back should be neutral and your feet shoulder-width apart.
- Put your hands on the ground. Let them rest under your feet.
- Now, put the weight on your hands and step back on your feet. This will bring your hands and toes into a push-up position.
- Now align your body and do a push-up. Don't let your back sag.
- Now perform a frog kick by jumping your feet back to the starting position.
- Stand up and stretch your arms over your head.
- Jump up quickly and return to the starting position.
- As soon as you land, crouch down. Repeat the steps.
How can safety be guaranteed during burpee exercises?
Although the exercise is suitable for beginners, you need to be safe in all of the steps. If you follow the instructions carefully, the risk of injury is minimal. So don't try to tailor the workout to your liking. If you have no experience with this, contact a trainer.
Second, don't rush through the exercise. Remember that you need to keep a certain speed with every step to be as safe as possible. If you want the workout to be practical, start off slowly with few reps at first.
You may also be a little exhausted. Your wrists and shoulders can hurt when you fall down on the push-up. So be careful during your landing so as not to twist your wrist at all costs.
Remember that the weight is adjusted to your liking. Don't try to work with heavyweights if you are not comfortable with them.
frequently asked Questions
1. How can I challenge the training?
You can add weight to the workout. Performing burpees with a bosu ball and dumbbell burpees can help with this.
2. What are the other benefits of burpee workouts?
Burpee training can lower your risk of heart disease and diabetes. It can also lower your blood pressure, improve cholesterol, and improve brain function. You can also see an improvement in blood flow.
3. Should I do a one-legged burpee first?
If you are a beginner, you can start with the basics. So avoid doing burpee variations at the beginning.