"Burpee" is one of the most practical sports exercises that has many benefits and for this reason many athletes consider it the most popular movement. It uses and strengthens more or less all muscle groups in the body, while also affecting endurance and the body's aerobic system. Apart from that, it also strengthens the central muscles.
Of course, it should be noted that running on a leash can be a bit difficult, especially for beginners. Proper body shape is very important in this exercise, and if it is not performed properly or your body is not yet ready to perform it, you may be injured. Therefore, moderation and attention to safety are very important. On a regular basis, it is a four-step exercise. To perform this move, you must first stand, then:
1. Sit in a squat position and place your hands on the floor.
2. Throw your legs back, straighten your arms, and move in a plank position.
3. Bring your legs forward quickly and sit in a squat position again.
4. Now jump and straighten your body to return to the starting position.
These are the four main steps of the movement. But some athletes may add a few more steps. For example, when they are in the Planck movement position, they also do a Swedish swim, or, for example, when they jump to return to the starting position, they make a strong jump and bend their knees upwards. By doing so, they make the barbell movement more difficult and put more pressure on their body.
This movement puts the body under considerable pressure. So don't be surprised if you can't repeat it for a large number of people, and don't lose your motivation. Once you do a few repetitions in your training sessions, it is enough to enjoy its benefits.
Now we have to see what those benefits are. Here's a look at five important movement features that make it one of the best fitness exercises. Finally, here are some exercise programs to get you started exercising and performing with a better view. Join us.
5 Reasons to Add Berpi to Your Workout Plan
1. Berpi is a movement to strengthen the whole body
Most exercises work only on one specific muscle or muscle group, but Berpi uses more or less all groups and leads to strengthening the whole body. Apart from that, you can also make changes in its execution to make sure that all the muscles are working. For example, group swimming can also use the muscles in the back of the arm so that you can easily strengthen the muscles of the center, legs, upper body and even the arms.
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2. Burping can increase strength and power of the body
Burping is a very difficult movement and is considered as one of the most intense exercises. Although it has a very amazing result, doing even 10 repetitions of it is really difficult and challenging. The thing to remember is that by practicing you can become stronger and perform more repetitions. The harder the exercise, the more progress is made. Berpi has exactly the same characteristics.
If you can do only 3 repetitions in the beginning, you can still get a positive result and make your body stronger. In the future, with more practice, you will be able to increase this number and even surprise yourself!
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3. Barpi can be done anywhere
One of the good things about Barpi is that it does not limit you and you can do it anywhere. You do not need exercise equipment to perform this movement, you do not even need to go to the gym. So you can do it at home, and even when you travel or your head is busy for whatever reason, you still have no excuse for not exercising.
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4. Breech helps shape the body
Breeze movement uses organs such as the arms, chest, buttocks, thighs and central muscles. Given the activity throughout the body, it is not surprising that berpi can help shape the body and build muscle. Of course, you have to remember that you will only achieve this result if you do the movement correctly.
You need to be in good shape while exercising to avoid injury and your muscles. Shape with balance and harmony. If this movement is not performed properly, muscle imbalance will occur and apart from the deterioration of the body, more problems and injuries will occur.
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5. Berpi also increases endurance.
Nothing can increase your heart rate and keep your body warm like 10 berpi. One study found that the benefits of calisthenics (weight training) for cardiovascular health can be as great as aerobic exercise, including cycling, and increase the body's endurance and cardiovascular capacity. Because you use a variety of muscle groups while performing push-ups, your body heats up quickly and your heart rate increases, so your body will need a lot more oxygen.
Over time, you can Perform more repetitions and increase your body's ability. In this situation, your body can adapt to the conditions and receive and consume more oxygen. As a result, your body's endurance will increase and your athletic performance will improve.
You will progress even more if you perform the exercise correctly and increase the speed of your repetitions. So, in the future, you can have more active and efficient exercise and also perform other exercises better.
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Before planning and using the following programs, it is better to do several times to master it. Pay attention to your body shape and see how many repetitions you can do while maintaining proper shape. You should prepare an exercise program according to your body's ability.
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For example, if the jumping part of this movement is too much for
you, you can stand slowly and return to the starting position and
not have to jump. Or if it is difficult to throw your legs back and
fold them again, you can move your legs back and forth by stepping.
You also do not need to exercise constantly; You can even pause for
a few seconds between each repetition if needed.
Let's take a look at the programs now. Use whichever one you think is best for you. If you want, you can set up a new program for yourself according to these programs.
Simple's; For beginners
Do the push-ups for 3 sets with 6 repetitions and rest for 30 seconds between each set. Do 10 sets of repetitions and rest for 45 seconds between each set. But do a Swedish swim when you are in Planck.
You can also do two swims or a Spider-Man move to make the jump more difficult and get more benefits. To perform Spider-Man, you must be in Planck mode, then bring your right knee to your right elbow, straighten your leg again, and then do the same for your left leg. This is much harder and puts more pressure on the body, but it really has a big impact on health and burns a lot of calories. Do a Swedish swim, but when you want to jump and stand, do a long jump and fully bend your knees. Try to do long jumps and raise your knees as high as possible each time. . Perform each exercise for 1 minute and rest for 10 seconds between each. Then rest for 1 minute and repeat the cycle again. Try to repeat the movements every 1 minute with all your strength and power and burn a calorie count.
Exercise 1: Climber
Put your arms and legs on Lay down and spread your shoulders shoulder-width apart. Bring one knee to the chest and engage the abdominal muscles. Without pausing, pull that leg back and bring the other leg to the chest. Repeat this cycle and keep your shoulders and arms still while moving.
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Exercise 2: Butterfly
Stand up straight, legs together, arms outstretched. Jump and spread your legs and raise your arms at the same time. Now jump again quickly and in perfect harmony, putting your arms and legs in the starting position. You have now done a repetition of the butterfly movement. Repeat this cycle and continue according to your exercise program.
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Perform this movement as described above.
Exercise 4: Scott
Stand with your feet shoulder-width apart and your toes facing forward. Bend your hips back and lower your body as you would like to sit in a chair. Hold the heel of the foot on the ground and go down so that the thighs are parallel to the ground. Hold your chest up and extend your arms in front of your body to maintain balance. Now get up and stand up again. Tighten your hips and legs. Be careful to keep your knees and back slightly bent.
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These exercises and programs are great options for starting exercise and staying healthy. We also suggest that you read the following and use a variety of exercise methods:
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Don't Forget These Tips
Do not do. Although performing this movement correctly is not a problem, it can increase your pain as it works all over your body. Apart from this, if you get dizzy, you should not move. Barpi requires a lot of activity, and if you feel dizzy it can be very difficult and annoying.
In the end, it is best to get help from sports coaches or specialist doctors to perform the movement correctly. Also be aware of your physical condition. Improper performance of barbell movement or any other exercise can lead to many problems, including muscle imbalance and joint damage. So try to do this exercise properly and also skip it altogether if you have physical problems.
It doesn't matter what level of fitness you are at. In any case, you can add the movement to your training program and enjoy its benefits. Berpi can be a great exercise for building muscle and increasing endurance. One of the most important benefits of this movement is the following options:
- It is suitable for strengthening the whole body.
- Increases the strength and power of the body.
- It can be done anytime and anywhere.
- Helps shape the body and builds muscle.
- Increases body endurance.
Although these benefits lead to movement being considered one of the best weight training exercises, this movement can also have side effects. For example, if you have low back pain or dizziness, berpi may make things worse. In addition, the incorrect execution of this move will be troublesome. You need to get help from a trainer or doctor, get to know your body well, and perform the movement correctly. By following these tips, and if you do not have physical problems, you can enjoy the benefits we have mentioned and build a more beautiful and healthy body for yourself.This article is only for education and information. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: Dr. Ax