How to do burpy: exercise for everything muscle groups

What unites professional athletes serving elite military units and football players?

That’s right, they all perform burpies (in some sources burpee), which are an integral part of their daily training sessions.

And if you think that crossfit exercises can benefit from this get only inveterate athletes or titled professionals, then you are mistaken.

The advantage of burpy is that this exercise is suitable absolutely everyone.

Burpy can tidy you up like no other exercise: it will help you burn excess fat, speed up metabolism and turn you into a real athlete!

You may have a reasonable question: “Why is it so strange called? “. This popular crossfit exercise is named after its inventor, the American physiologist Royal Burpy. is he developed it in the late 1930s in order to evaluate level of physical fitness of people. Later, during World War II war, it gained its incredible popularity when it became used to assess the physical fitness of recruits in United States Army.

Later in this article we will explain to you why you should to love him. But first, you should find out how to do.

The execution technique is not complicated, carefully make these simple movement:

• From a standing position, sit down with your palms in front of you floor.
• Jump back quickly with the bar in straight arms, then quickly lower the torso to the floor.
• Reposition the bar on straight arms again, then return into the squat position as fast as you can.
• Bounce up immediately as high as possible.
• While jumping, clap your hands directly above your head.

It is speed that makes it so effective, however, do not overdo it with the pace, otherwise you will be exhausted even before how to do at least five approaches. Believe me.

So the answer to the question “What is burpy?” sounds pretty simple, but that’s only until you start doing it. In this case, simple – does not mean easy. That’s why it is rightfully considered one of the best exercises you can add to your regular set of training.

For clarity, watch this interesting video in which the girl will show how to perform burpee in three variations, depending from your level of training:

And now we’ll talk about why burry so amazing, and why they should be on the list of your favorite exercises.

• Burpy is one of the best exercises for training the whole body.
  • 1. They literally melt excess fat
  • 2. Make you stronger
  • 3. They are great for training your stamina.
  • 4. It can be done anywhere, anytime.
  • 5. Burpy fits perfectly into any training program
• Burpy Mods
  • Modifications to the burpy on the feet
  • Mods of the burpy with push-ups
  • Modifications of burpy with a horizontal bar
• Burpy training
  • Challenge yourself and overcome yourself
• Top 9 Exercises That Can Replace Burpies
  • We develop strength for burpie
• 9 exercises that you can replace burpy

Burpy is one of the best exercises for training everything. body

Burpy is ideal for the whole body, as it contains inside yourself a whole range of exercises. Just a few simple moves. able to test your strength and endurance. No wonder you can find him in any training of football players, professional athletes and even employees of elite military units. Here are just a few of advantages:

1. They literally melt excess fat

Burpies can make a real melting pot out of your body for fat.

Fat begins to disappear at double speed, because it is very intensive anaerobic exercise for which the body spend a lot of calories.

Studies have shown that high-intensity exercises such as burpies burn 50% more fat than those performed in moderate pace.

Even better, such trainings can speed up metabolism in during the day, which means that fat will be burned even after how will your infernal training end.

Therefore, if you want to lose weight as soon as possible, then forget about the exercise bike and ellipse, and do a few sets burpie.

2. Make you stronger

Burpy is an excellent full-body workout his strength and endurance. This exercise is very functional, so how it prepares your muscles for daily activities and emphasizes their relief.

With each new approach, you will more and more feel like your arms, front deltas, thigh muscles, popliteal muscles work tendons and abs. After burpy you will think that instead of battery acid flows through your veins.

3. They are great for training your stamina.

Many people spend hours in the gym trying to fashion perfect press in the form of a washboard or pump up ball-like biceps. Of course, such forms look great, but they absolutely useless when it comes to actions like chopping firewood or even saving your life, because these muscles are not enough stamina.

Here the burpie comes to the rescue, because it is as much as possible an effective way to develop endurance, stamina and strength for solutions to any problem. That is why it is included in the program. training of professional athletes, including football players.

Burpie is a great way to get in shape quickly whether you want to master a new sport, climb a high mountain or just look good. It also increases heart rate, which also positively affects the cardiovascular system.

4. It can be done anywhere, anytime.

One of the main advantages of burpy is that for you don’t need absolutely any equipment, and You can perform it comfortably even at home.

Burp can be done anywhere you go: at home, away, in the office, on a walk in the park or even in a hotel room. All you need is your own body, gender and iron will.

5. Burpy fits perfectly into any training program

Unlike running, which is slow, monotonous occupation, burpies are very dynamic and you will never get bored.

Having a burpie in your daily workout will bring you plenty benefits and help you get in shape faster than you ever thought.

It is well known that the main key to the development of strength and increase Stamina is the amount of training. Therefore, burpies will become An invaluable addition to almost any training program. However, to provide an even greater aerobic load, its can also be improved and modified.

Burpy Mods

There are many variations of the classic burpie, most of which are aimed at complicating this exercise by adding a few extra moves to already existing. For example, you can add a high jump up, push up, kick to the side, or replace jump up with jump to the platform.

The problem is that your weakest part of the body is due to fatigue won’t let your strongest work properly body parts. For example, the legs may not withstand the extra jumping up, but that doesn’t mean that you should also give up extra push-ups, especially since your hands are with it will cope.

In this case, the best strategy is to develop all parts of your body parallel to each other using different Burpy modifications that can be effectively combined between by myself.

Modifications to the burpy on the feet

1. Replace to the starting position by jumping out of squat.
2. Replace the squat with lunges in the jump – one at a time on each leg.
3. In the bar position, replace push-ups with exercise rock climber.
4. In the bar position, replace the push-up with the spider-man movement, that is, in turn, pull each knee to the same elbow.
5. Replace lunge jumps with platform jumps

Mods of the burpy with push-ups

1. Add push-ups after taking the plank position
2. After each push-up, pause for half a second below
3. Pause for a second
4. Pause up to two seconds
5. Replace conventional push-ups with plyometric push-ups
6. Do cotton in front of you during plyometric push-ups clap your hands

Modifications of burpy with a horizontal bar

Unfortunately, the classic burpie does not allow properly work out biceps, forearms, and upper and middle muscles parts of the back. However, if you have a convenient horizontal bar, then you can modify it to make the coolest and most complete an exercise for the whole body that you have ever seen.

1. After lifting to the starting position / jumping to the starting position position, hang on the bar
2. Pull up without raising your chin crossbars
3. Perform a full pull up, raising your chin up crossbars
4. Perform a full pull-up with slow lowering – i.e. lower your body in the hang on the bar for 2-3 seconds

Burpy is one of the best exercises you can use to develop strength and endurance of the whole body – and with With such modifications, it will become even more effective.

Burpy training

Due to the fact that burpies are performed at a high pace, you can conduct a quick and effective workout using only these exercises. Below you will learn about several workouts that get you in shape quickly.

• Descending stairs. Make an approach out of 10 burpie. Take a break for one minute. Then make an approach of 9 repetitions. Take a moment to rest. Keep reducing reps in set until you reach one rep in an approach.
• Two minutes burpie. Set the timer to two minutes and do as many repetitions as possible time.
• Burpie downhill stairs with sprint. Well, if burpies seem too light for you, then try this training session. Follow the descending ladder according to a plan such as described above, but instead of a minute break, run 50 meter sprint. You know i tried this workout a couple of months ago, thinking that I was fit enough to complete all the approaches, but how wrong I was …
• 100 burpee challenge. Everything is very simple: you just need to do 100 reps in one workout so as fast as you can. No matter how much time you spend for this, most importantly – do a hundredth.

Challenge yourself and overcome yourself

Challenge “100 burpies” is very popular among athletes – a test, in which you need to perform 100 repetitions so fast as much as possible. This kind of training is a great way to check your current level of physical training.

Even if you just start to challenge – it will already be be an indicator of how brave and determined you are person. Making 100 burpies at a time is hard and physically and moral, therefore absolutely everyone deserves respect will decide to pass this test. If you can not complete this challenge for one approach, do not worry – just write down your current result and try again next time. Believe me, you will definitely succeed!

And for those of you who will cope with the task, here an approximate rating system that will help you measure your current physical fitness level:

• 12+ minutes: This result means that you there is something to strive for. Do not stop there and work hard to improve your results.
• 10-12 minutes: You are a true athlete! You did a great job however you still have a little sweat to overcome all obstacles in your way.
• 8-10 minutes: You are a great athlete! Your body is in great shape and your level of fitness pretty tall.
• 6-8 minutes: You have such a level of training, which can only be envied.
• 4-6 minutes: you have no equal! You are the pros!

Remember that these time frames are just recommendations. Ultimately, all that matters is that you work as hard as you can, therefore not worry about the time and results of other people.

Top 9 Exercises That Can Replace Burpies

Despite all their complexity, burpies are still one of the the most favorite exercises in a sports environment. However if you there are problems with execution (due to insufficient physical training or due to injuries), then try replacing them to other mechanically similar exercises.

We develop strength for burpie

If you have difficulty doing burpy as a whole exercises, it may be more convenient for you to master each component separately before linking all these movements together. After you hone each element (bar, push-ups, squats and jumps), combine these movements to get a full compound exercise.

Once your body builds a strong neuromuscular connection (connection between your brain and muscles), your movements will become smoother and coordinated.

Below you will learn how to learn how to perform each element. Separately:

• Plank: If you are unable to complete horizontal bar for at least 30 seconds then try make a vertical bar, resting his hands on a wall at a height shoulder level. Once you have mastered this position, start gradually reduce the angle of your incline, first leaning on the table, then onto the bench, etc., until you can make horizontal arm rest. Having honed the correct position, Practice shifting from lying down to standing. Then from standing standing, place your palms on the floor and take your legs back, to take the plank position. After that, return the legs to the original position and stand upright again.
• Push-ups: As with the strap, if you can’t do push-ups from the floor, then begin to master this is a standing movement, leaning on the wall with your hands at shoulder height, and then start gradually lowering your angle. Once if you strengthen your muscles enough, you can go on push-ups kneeling and resting his hands on the floor. Practice hold bar for 5-10 seconds, and then do one push-up. By regularly practicing these movements, you will feel the muscles of the cortex and upper body became stronger and more enduring.
• Squat: It’s a tricky move for beginners, since its implementation requires flexibility, in addition, you you need to hone the correct bend angle of the knees. First crouch as deep as your flexibility. Make a move as if you want to sit on a chair. The weight is shifted to the heels, the back is straight, the knees do not protrude beyond the fingers legs. Once you master this movement, add to the squat bouncing around.

Having honed these basic elements, connect them together. Done! Now you can safely call yourself a professional!

9 exercises that you can replace burpy

If for some reason you cannot take burpies, then here alternative exercises that will speed up your pulse and strengthen those same muscle groups:

1. Jumping legs together, legs apart;
2. Squat jumping
3. Push-ups in the bar;
4. Jumping in the plank with legs apart;
5. Explosive push-ups: push-ups pushing off the floor so so that your hands come off the surface.
6. Slide: Place your palms on the floor and hold your elbows lightly bent, take both legs closer to your arms, so so that the body forms a “mountain”. Then in one jump again move to the plank position.
7. Exercise Surf: start from the position of the bar, then as if jump onto the surfboard, staying in a low squat, and then jump back to the plank position.
8. Exercise 4 scores: start from a standing position. Sit down resting your arms on both sides of the legs, in the jump take your legs back resting on socks, taking the plank position. Kick off and in spread legs apart while jumping. Then in the same jump bring them together together. Leap the legs back to their original position and stand.
9. Simple high jumps.

And remember: all your efforts will be rewarded handsomely!

Sources:

• https://8fit.com/fitness/alternatives-to-burpees/;
• https://www.12minuteathlete.com/100-burpee-challenge/;
• https://www.artofmanliness.com/articles/the-burpee-the-one-exercise-to-rule-them-all/;
• https://www.12minuteathlete.com/burpees-are-awesome/;
• https://life.spartan.com/post/what-are-burpees.