Berpi - what is this exercise: technique of execution, effectiveness, contraindications

In order to quickly burn calories and lose weight effectively, try the exercise of Berpi. Find out the benefits, contraindications and the right technique from the article.

Content

Want to lose weight, but tired of monotonous training and exercises? Then take into service the exercise we propose under the unusual name of Berpi! The most important thing is perseverance, because, making it at home, you can achieve an amazing result.

Berpi - what is this exercise?

This is a unique exercise that works on the muscles of the whole body, from the hands to the hips, strengthens the abdominal press and buttocks. In the course of such an excellent training, calories are burned, the endurance of the body increases, and coordination of movements improves. Only 5-7 min. Every day and literally within a month you will feel the results.

Moreover, the effect of Burpi is noticed by both those who strive for weight loss and those who are in good physical form, but want to support it. In addition, the exercise is compatible with a complex of cardio training, for this you will only need to periodically take half a minute for it, taking breaks after 2 minutes.

Berpi: Technique

We begin with the warming up of the muscles, which is very important for their proper work and the exclusion of the possibility of their injury. So, after softening the muscles, we proceed to the exercise.

The classic complex of the bourgeon consists of the following movements:

Make a squat by resting your hands on the floor.
Put both legs at the same time - you get the position of the "bar". It is necessary to ensure that the body is straight, without the deflection of the hips and lower back. You can also push away.
Now, jumping, as soon as possible, you need to tighten both legs to the hands. Make sure that the buttocks do not rise up.
Stand up and quickly make a jump as high as you manage, slapping your hands above your head. At the same time, we hold the back directly without tolerating the weight to it.
Now repeat the whole complex without stopping.

Be sure to ensure that the back does not bend during the exercise, as well as the correct breathing.

Depending on your physical form, you will need different times to perform burpi.

Fulfillment of Burpi for beginners. If you are just starting to train your body, you should not immediately give it heavy loads. Four approaches are enough for 2 minutes. For each with a minute break between them.
If you are at a more or less sufficient physical level, do two -minute exercises 6 times, also with a minute break.
You are in good physical shape -You can increase the time of exercise to 3 minutes, also 6 times with minute pauses.
High level of physical training -You have access to the same number of approaches and the same time for their implementation, but already with 30-second breaks. At this level, you can complicate the exercises with dumbbells, a vest, adding weight, pull -ups, and also reaching the maximum speed you are capable of.

Increase the level of loads, gradually adding either a different movement and number of approaches.

What is the effectiveness of Burpi?

As you already understood, such a combination of exercises is performed quite actively and quickly, which includes a large number of muscles at the same time, which consists burpie's effectiveness.

Result correct performance of the bourgeon is burning a huge number of calories, Pulling up all muscles, increased endurance, improvement of coordination, and, as a result of all this, such lucked weight loss.

For fulfillment of Burpi No sports shells are needed and at the same time the work of all muscles is equally effective.

Who is contraindicated in Berpi?

This is a fairly intense exercise, therefore it is not recommended to perform berpies to people with the presence of cardiovascular diseases, pregnant and lactating breasts, in the post-traumatic period and after operations, with problems with the bone muscular apparatus.

Exploring burpie's effectiveness, it is estimated that the five -minute execution of this exercise is tantamount to the number of calories burned with a half -hour run. Therefore, try to achieve the result by spending much less time on it!