Although burpee is a multi-unit exercise and involves almost all muscle groups, it does not require special training, equipment and even the dimensions of the room are almost not important. Burpee is one of the best exercises for burning calories, and hence fat.
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It allows you to work through all the major muscle groups - legs, abs, arms. While performing burpee, you not only keep your body in shape, but also develop your muscles. This exercise is with the body weight, in which you independently control the load, you can choose the pace, and even replace the individual elements of the exercise with your own variants, suitable for you.
In addition to the strength of the muscles, burpee can significantly increase your endurance, lung volume, and strengthen the cardiovascular system. Journalist Anna Quinlan joined the burpee challenge on Instagram and performed 50 repetitions of this exercise for 30 days. A month later, she shared her thoughts on this matter:
#1. The most difficult thing is to start. Doing 50 burpees at a time is hard, and I am not even going to lie about it. However, during the month, I probably spent more time on suffering because of the need to do exercises than on the exercise itself. Something can always prevent: the weather is too hot, you are too tired, busy, hungry, and so on. However, as soon as I did the first ten repetitions, I realized that a little more, and it would be done. As soon as it became obvious, it became much easier to make burpees. So, do not wait for something, you need to try.
#2. Impulse is important. I am talking about a metaphorical impulse pushing you to do burpee every day. We could not start the challenge for three days. However, as soon as we started it, everything became easy. The first 11 days I felt irresistible. Then I went camping and after a seven-hour trip missed the day. Over the next week, I did 50 burpees only once. I broke off my 11-day inspirational marathon, and the consequences were terrible. However, I found the strength to go back to the exercises and just added six additional days of challenge.
#3. I ran two marathons, participated in a triathlon, I had sports classes twice a week. I had high-intensity cardio workout. However, when I started burpee challenge, I felt every muscle. For the first week my body ached. Even on the 30th day it was hard for me, and I sweated mercilessly. Therefore, if I find myself without access to the gym, I will definitely choose burpee to replace traditional training.
#4. Burpee effectively tones the arms. I did push-ups during each burpee. In combination with other elements of the exercise, it was very difficult. During the first week my arms were very tense. The pain continued in the second week. However, at the same time, when on the twentieth day of the challenge I saw my photo, it seemed to me that the photographer put somebody else's muscular arms to my body. So, if you dream about this effect, start at least with push-ups.
#5. A good technique of exercises helps. I am not saying that my burpees are perfect. However, after the 1 500th repetition, I learned two details that help to perform the exercise much better. First, to avoid blocking the elbows, when you return from standing position to the plank position, keep your arms slightly bent. So, as if you are already halfway to push-up. Secondly, deliberately your abs, when you jump out of the plank position, so that the feet are at the palms of your hands. This not only protects the lower back, but makes the entire movement more powerful and controlled.
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#6. It takes much less time than it seems. Several times I used a stopwatch, and it turned out that the training took not more than eight minutes. The fastest training was five and a half minutes. I divided 50 burpees for five sets with 10 repetitions and rested as much as I needed, but not longer than a minute. As soon as I realized that even in the most difficult days, training does not take more than ten minutes, it became easier for me.
#7. The partnership helps. My friend told me about the burpee challenge. Several more of our friends also accepted it. Some of us posted a video from the training session on Instagram. When I was tempted to rest, I realized that I would feel uncomfortable knowing the opinion of other people about it.
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