Burpy (exercise): benefit and harm. Burpy is the best exercise for burning fat

Today many people are trying to give their body an excellent sports form. But sometimes there is not enough time for intensive training, and for perseverance in gyms there is a lack of perseverance. The exit for such people can become a "bump" - an exercise for the performance of which you do not need to buy all kinds of simulators, and the training itself will not waste much time.

What is a "burb"?

In crossfit, this exercise is basic, and it does not require additional weighting to perform it. But this technique is considered a real simulator for endurance, because it gives an intense load immediately to the whole body. Within a few minutes the athlete will feel a significant strain throughout the body, but most importantly - do not stop. If you gradually increase the speed of movement, you will feel the effect, through which the desire to work on yourself will increase. Also, regular classes allow you to form not only a beautiful body, but also receive a charge of energy. But it's worth remembering that, like in other sports, the load should increase with time. Each time the "burr" (crossfit exercise) will bring more and more positive emotions and improve the result.

Burpy and losing weight

Performing any exercise, I want to know what effect it will bring. One of the main advantages of this technique is that during training a huge amount of calories is destroyed. Studies carried out surprised many athletes. They showed that such exercises 50% more efficiently burn fat than other power loads. Such facts prove that "burbi" is the best exercise in order to get rid of excess kilograms.

But, in addition to solving the main problem, this technique also gives a load on the muscles. During training, the gluteal and calf muscles, hips, abdominal press and muscles of the shoulder girdle receive the greatest stress. This suggests that, simultaneously with the effect of losing weight, you can pull up the weakened parts of the body. Of course, the result will be obvious only after several training sessions, and not immediately. But after each lesson you can feel how the inner spirit becomes stronger and more determined. You can say that "burr" is an exercise that for many serves as the main element of training, but some use it as warming up before heavier loads.

Technique of execution

As with other training sessions, it is important to keep proper breathing. Of course, in order to achieve success, it is worthwhile to know how to perform the drill. The sequence of actions is as follows:

1. Squat down, hands rest on the floor mat.
2. Further, a sharp bounce is made by kicking the legs back, so that the body takes a position, as when pushing.
3. In the same abrupt leap we return to the starting position.
4. Immediately make a jump upward, aiming the crown to the sky and putting your hands over your head, doing the cotton. In this paragraph there is a reservation regarding shoes. To perform a jump to a person weighing more than 80 kg, you need to train shoes with a thick sole. Such shoes will serve as a shock absorber and protect the joints of the legs.

This simple combination of movements must be carried out at a fast pace. Each jump must be made qualitatively. The main thing is not to spare yourself and your strength. The speed can be increased gradually. Also do not need to think that the last action (jump up) is not so important. All the small things should be done intensely and efficiently. A person who performs "burrs" (exercise) for several weeks, for half a minute can do about 15 repetitions.

We complicate the exercise

Over time, if this becomes insufficient and you think that you need a more serious load, you can add to the exercise pressing just after the second point (bounce back). Also, dumbbells will help you to do real work. All actions are performed in the same order, but only with weighting in hands.

The load can be strengthened by using a medball. He is put in front, before the jump is taken in hand and rises above his head instead of cotton. At that moment, the elbows can not be bent.

Facilitating Exercise

But sometimes, after trying the standard "burr" (exercise), a person realizes that it is very difficult for him to perform it. But do not get upset, because for the period of habituation you can use an easier form of implementation. To do this, it is enough to abandon the last point - jumping up, and at this stage it's easy to climb. This will facilitate the task, but the load on the muscles and the process of burning calories will occur, although not so intensely. Over time, gaining energy and strength, you can perform a classic "burr" (exercise). How to do the original version, you already know.

Exercise time

In order to maximize the efficiency of the "burb", it is worth considering the time intervals between breaks. You can also choose for yourself the scheme by which you will train. So, for a quality fat burning, it is suggested to perform a "burr" for two minutes, after which you continue to run for two minutes. Three repetitions are done.

Another option: "Buppy" alternates with "boxing with the shadow." Within half a minute, our exercise is done, the remaining thirty seconds are engaged in intensive "boxing". Three such repetitions, after which a rest is done for a minute. The exercise is repeated again. The main thing, and during fatigue to continue classes.

Length of lessons

Depending on the skills and training of a person, a scheme of the duration of training has been developed.

• The first stage (for beginners): 2 minutes of classes, rest 1 minute, only 4 rounds.
• The second stage (for those who "pulled in"): the load remains, as in the beginning, but 6 repetitions are performed.
• The third stage (experienced): 3 minutes of classes, rest 1 minute, only 6 times.

The main thing is not to forget about regularity. Best of all, if every week you will give lessons from three to five days.

Benefit

Learning about such an effective lesson, many actively begin to perform "burr" (exercise). The benefits of such training can be invaluable. Here are some advantages:

1. Getting rid of fat due to intensity classes. Also, metabolism improves, which, undoubtedly, promotes weight loss.
2. A strong body is formed. Without spending a lot of time, a person gives a load on all the main muscles.
3. During the training the athlete brings up endurance and pressure, which is very useful in life.

Warning

"Burpy" is a very effective, but at the same time, a complex exercise, which is a huge burden for an untrained person. That's why newcomers should not get carried away excessively and do not forget about balance. If you decide to start this sport, you need to carefully choose a training scheme for yourself and get the most accurate idea of how the classes are going. In addition, it is not necessary to pursue an immediate result, otherwise such obsession will harm the body. At best, a person will get fatigued, at worst - injuries. Therefore, do not do a lot of repetitions in one day, to increase the pace of classes need to gradually.

Adhere to these recommendations, and "burr" can help get rid of stagnant kilograms and give your body a long-awaited form. In addition, the whole body will say "thank you", because it will feel more healthy and hardy. This does not require a special place or a lot of time. On your part, you only need to observe regularity and not postpone the lessons "for tomorrow".