Burpee – technique of execution, what it is, how to do it correctly. Exercises for beginner girls: crazy drying and weight loss

Burpees are a workout that you may be familiar with if you’re trying to switch up your regimen. Many people love this all-in-one exercise because it incorporates cardio and strength training into a single movement. However, what is a burpee exactly, and how can you perform one correctly to maximize your workout?

An easy standing position is the beginning of a burpee, which progresses into a squat, a jump back into a push-up position, another push-up, and a jump back up. Although it may seem complicated, dissecting it makes it simpler. It’s imperative for novices to grasp every step in order to prevent injury and optimize benefits.

Burpees are a great way to increase your strength and metabolism if you’re a beginner girl. You’ll quickly discover that you’re burning calories effectively in addition to increasing your fitness level if you start out slowly and pay attention to form. Are you prepared to begin your journey towards greater fitness by diving into the definitive burpee guide?

Burpee – What It Is	A burpee is a full-body exercise that combines a squat, jump, and push-up into one move. It"s great for building strength and cardio endurance.
How to Do a Burpee Correctly	Start standing, then squat down and place your hands on the floor. Jump your feet back into a plank position, do a push-up, then jump your feet back to your hands and jump up. Keep your movements smooth.
Exercises for Beginner Girls	Start with basic exercises like bodyweight squats, lunges, and push-ups. These will build the strength needed for more intense moves like burpees.
Crazy Drying and Weight Loss	Crazy drying refers to intense workouts that push you to sweat a lot. Burpees can be part of such routines, helping with weight loss and overall fitness.

Burpee – a beautiful figure and a strong body!

Burpee, as a stand-alone exercise, is a strength-training session that incorporates both dynamic and static exercises to target specific muscle groups of the body, usually the biceps, thighs, calves, buttocks, triceps, and shoulders.

Experts point out the following advantages of consistent burpee training:

• rapid burning of subcutaneous fat;
• muscle pumping;
• gaining a slim figure;
• increasing the body"s endurance;
• gaining psychological self-confidence.

All of these benefits are certain as long as burpee exercises are done correctly and consistently. Physiologist Royal H. Burpee developed the method in 1939.

He combined the six movements that make up modern berpi into a single exercise and named it after himself, using just four as the foundation. In his dissertation, R. N. Burpee concluded that the most effective method for evaluating military personnel’s physical fitness was through burpees.

Burpees were a requirement for conscripts to complete during World War II in order to be enlisted. Twelve burpees had to be completed by young soldiers in 20 seconds (8 approaches were deemed to provide an inadequate outcome). Furthermore, by 1946, anything fewer than 27 approaches was regarded as a poor outcome, and 41 consecutive approaches were considered a good result.

According to current research, those who did cross-fit burpees for four minutes every day for a month saw better results than those who ran for thirty minutes on a treadmill during that same period of time.

How Burpee is superior to other methods

• Strength and endurance development occurs at a very fast pace. The results of performing exercises using the Burpee technique involve all muscle groups. The load goes to the feet, arms, press, muscles of the spine. Exercises have a beneficial effect on training the heart muscle.
• Accelerated weight loss. Daily exercise burns subcutaneous fat very quickly, speeds up metabolism.
• Saving money and time. To perform burpees, you do not have to go to the gym. The technique can be worked out at home, on the street, devoting a little time. Exercises are suitable as morning exercises.

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Types of exercises

Burpees are regarded as a beneficial workout for young people’s overall physical development, specifically in terms of weight loss and full-body muscle development. For both sexes, the method entails intense but alternating approaches. Exercises fall into three categories: simple, standard, and complex. Everything is dependent on the individual’s degree of training.

Characteristics of every kind:

1. Easy burpee is suitable for beginners. Push-ups or jumps can be excluded from the chain. The exercise is performed for a maximum of 2 minutes, three approaches each. Over time, the approaches increase.
2. Standard burpee is suitable for people who are more physically developed. Movements are not excluded. Approaches increase to five times for two minutes.
3. Complex burpee is intended for professionals. Approaches become six, three minutes each. You can also use dumbbells, a horizontal bar, or running to complicate the exercise.

Statistics and record holders

Many athletes chose to leave their mark on sports history when the Burpee technique gained popularity. Burpee records are owned by numerous individuals. Everything is dependent upon the execution’s intricacy and technique.

Igor Kim broke the record in Moscow in the spring of 2016 with a 4555-time performance. Within 12 hours, the athlete accomplished the task. The athlete executed a challenging routine that included jumping, clapping above the head, and push-ups involving touching the floor with the chest and stomach.

The previous record was set by Englishman Lee Ryan in the United Arab Emirates. He made 10100 times in 24 hours after meeting. He did not include a push-up, cotton over his head, or leap.

What muscles work

The burpie technique helps keep men’s and girls’ figures intact. Starting the strength exercise doesn’t seem too tough at first.

These body muscles are pumped because of the cross:

• buttocks;
• thoracic muscles;
• caviar;
• biceps, triceps;
• stomach, lower back;
• spine, hips, elbow and knee joints.

Regularly engaging in exercise, with a focus on the legs, buttocks, and press.

How calories are burned

It is well known that an increase in muscle mass causes the body’s metabolism to speed up, burning and dividing fat stores. Every muscle utilizes berpi. There is a lot of energy to be used and a big load. As a result, calories are expended greatly.

For instance, a 70 kg person burns 218 kcal per hour walking quickly, 479 kcal per hour running, 540 kcal per hour jumping rope, and 972 kcal per hour performing burpees. A person weighing 90 kg would burn 276 kcal per hour when walking quickly, 595 kcal per hour when running, 695 kcal per hour when jumping rope, and 1200 kcal per hour when performing burpees.

Another option is to use a horizontal bar or dumbbells. Spending on calories will therefore rise.

Endurance training

Athletes and runners, particularly those who run long or cross-country distances, perform burpees. This is because exercising trains all of the body’s muscles, including the arms, legs, and back, strengthening the cardiovascular system and increasing overall endurance.

Start lightly

The burpee technique varies for men and girls. You must select exercises at the start of training, as well as the ideal number of approaches and execution time. It’s crucial to begin with modest loads and easy workouts.

Making a training program is as simple as using the standard Burpee workout as a model and removing a few exercises from the exercise cycle. The exercises can also be rearranged in a different order.

Be guided by your feelings

Push-ups are an option when beginning the exercise, or you can choose to start without them. You must use proper form when performing push-ups; do not bend your back. In terms of approaches, you can minimize them based on your level of physical fitness.

The way that girls perform burpees during training is comparable to how beginners train. Simplifying the task by removing complex components may be worthwhile.

How to breathe correctly

An essential component of a burpee is breathing. When breathing becomes difficult, an athlete may have problems. How should one breathe correctly? Three-phase breathing must be observed during this cross-fit.

A single burpee requires three breaths:

• Support, lying (inhale), exhale during push-ups.
• When the legs touch the hands (inhale), exhale when jumping up.
• Legs touch the surface (inhale-exhale).
• Accordingly, for one burpee cycle – 3 phases (inhale-exhale).

Technique of performing classic exercises for beginners

The secret to success in training is the ability to pace yourself appropriately. An individual who is new to training is not ready for physical activity right away. Muscles lack strength and readiness. in order to avoid being hurt right away. You must be proficient in the technique of carrying out workouts. Creating a weekly program with a trainer is essential. Everybody is different, and everything is based on physical health.

After making the decision to visit the gym, you must abide by the guidelines:

1. Observe the regime of wakefulness and rest.
2. Basic training is impossible without preparation.
3. Training should take place under the supervision of professionals.
4. Following a diet.
5. Strictly following the training schedule.
6. Observing the regularity of training.

Burpee training program (schedule) for beginners

Day of the week	The greatest load on the muscles	Exercises of the lesson	Number of approaches
Tuesday	chest, triceps	· Warm up for at least 5-10 minutes. Wide-arm push-ups, 5 sets of 5.

· Two sets of twelve close-grip push-ups.

3 sets of 6 repetitions of barbell squats.

· Leg press machine, two sets of eighteen.

· Two sets of twelve reps of dumbbell flyes.

5 sets of 5 wide-arm push-ups.

Deadlifts: two sets of eight repetitions.

3 sets of the traditional abdominal exercise.

Level 1: Low-impact burpees with a chair

Leaning your hands against a chair is necessary. After that, take a plank position. Move forward and take a stance. To advance to the next level, you must complete this burpee cycle at least 16 times. This exercise will be easier to complete if the chair is higher. It could also be a pedestal or a couch.

Level 2: Low-impact burpees on the floor

The floor-based algorithm of execution is exactly the same. a minimum of two sets of 16. You can then proceed to the next level without risk.

Level 3: Burpees without jumping and push-ups

There is no jumping or bench press involved in this classic burpee. It’s a simple choice for cardio training. You must complete at least two sets of 17 repetitions for the jumping version.

Level 4: Burpees without push-ups

If the person hasn’t mastered the push-up technique, you might want to skip that part. Or use the knee to help make it easier. There will be no other burpee technique for girls like this one. We refer to this burpee as a "half-burpee." Do five sets of twenty repetitions, ideally.

Level 5: Classic burpee with push-ups

Capacity to place your legs and chest flat on the ground. Cross-fit is appropriate for this option. It is advised to begin by doing so ten times each day. Make an effort to boost the outcome to 40 times or higher.

Training program for beginners

Options for Beginner Training:

• Classic. Feet shoulder width apart, squat. Palms fully touch the surface in front of your feet. Arms remain in the same position, legs jump back. The position is similar to that of a push-up. Next comes the classic push-up. Then the legs go to the chest and jump up. Ideally 6 sets of 22 times.
  This cycle can be made easier by removing the push-up. Here, first, the arms are along the body. Then squat, palms touch the surface, jump up, arms above the head. Repeat 20 times, 6-7 sets.
• Simplified version. To simplify the classic cycle, it is necessary to exclude jumping or squatting. Everything else is done the same way. In this case, the hands touch the floor, then return to the standing position. Repeat at least 100 times.

Common mistakes

The most frequent error made by novices is performing the exercise incorrectly.

It is essential to be aware of and abide by the following guidelines:

1. Breathe correctly. Remember about three-phase breathing.
2. Reduce the minutes of rest between sets. It is better to exclude them altogether rest.
3. Keep your back and neck straight.
4. Correctly assess the level of physical fitness, exclude complex elements from the burpee chain.
5. When doing push-ups, move your arms to the sides.
6. Tighten your stomach, tense your buttocks, straighten your legs.

Intermediate level workout

The same principle applies to exercises at different levels: squat, stand, stand up, jump. You can add dumbbells and a horizontal bar to one or more levels to make them more difficult. For people who can perform the classic burpee with ease, the intermediate level is appropriate. The method is more important than the amount.

The intermediate level still needs the following exercises:

1. Touch your shoulder when doing push-ups.
2. Touch your knee when doing push-ups.
3. When doing push-ups, quickly move your legs, as if running.
4. Jump with a 180-degree turn.
5. Use dumbbells.
6. Tuck your knees to your chest when doing a plank. Perform each exercise for at least 2 minutes, rest for a minute and a half. Repeat 5 times.

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Advanced level training and exercise program

Similar to intermediate, advanced level is appropriate for individuals with high levels of physical fitness. Complete mastery of the traditional method. The body is prepared to carry out challenging workouts.

A few adjustments have been made for the advanced level:

1. Arms and legs in the "star" position.
2. Jumping from a sitting position.
3. Spread your legs in different directions while holding a handstand.
4. Burpee on one leg.
5. Replace jumping with lunges.
6. You can turn over from the plank position onto your back. Level perform 6 approaches for 3 minutes., break no more than 30 seconds.

Precautions and contraindications

One of the most well-known cross-fit exercises is the burpee. It is beneficial to the body’s overall health. However, there are instances in which neither men nor women should perform the burpee technique. Contraindications must be followed because doing so will not be beneficial.

In these situations, physicians advise against doing:

1. Heart problems. Burpees put a lot of strain on the heart.
2. If a girl is pregnant and breastfeeding. It is better to exclude burpees for this period.
3. Vein dilation. Since the load on the legs is enormous.
4. Any ailments, poor health, injuries. It is better to take a break for the body to fully recover.
5. Injury to the musculoskeletal system.
6. Excess weight.
7. If there are pressure surges.

It’s reasonable to say that burpees are the best workout for burning fat. It will assist you in getting a toned, slender body. It’s crucial to abide by the safety guidelines and advice given by personal fitness trainers. You can design the workout so that it doesn’t need to be done at the gym.

Burpees according to the Tabata system

Burpees can be executed in accordance with the Tabata system. The workout at the National Institute of Sports in Tokyo bears Dr. Tabata Izumi’s name. According to the Tabata system, the fundamental idea behind a burpee is that the athlete selects the muscle group that will bear the majority of the load.

The following is the principle: Work for 20 seconds, rest for 10 seconds. eight or more approaches. One burpee takes four seconds total. However, this is sufficient time to strengthen the muscles. Many martial arts fighters train using this method.

It will take at least two hours if you work out regularly at the gym. These are just 4 minutes, but they can go up to 15. Burpees are a great option for someone looking for a quick and efficient at-home workout that burns fat. It is justifiably regarded as the best form of exercise for maintaining physical fitness and burning fat.

For both men and women, regular burpee classes will help maintain physical fitness and enhance health. Many well-known athletes use burpees as an aerobic strength-training exercise. Additionally, while it may be challenging for novices at first, as strength and endurance increase, the exercise will become more engaging and beneficial.

In conclusion, anyone hoping to improve their fitness regimen may find that mastering the burpee changes everything. This full-body workout effectively targets multiple muscle groups, making it a good choice for both cardio and strength training. To maximize the benefits and reduce the risk of injury, it is important for beginners—especially women who are new to this exercise—to concentrate on maintaining proper form and escalating the intensity gradually.

You can increase your strength and endurance by including burpees in your exercise regimen. This workout is especially beneficial for people who want to lose weight and get healthier overall. Gradually increase the number of repetitions as your strength and confidence grow.

Recall that consistency is essential. Your fitness goals can be attained with consistent practice, a healthy diet, and enough sleep. Remain inspired and don’t let small obstacles deter you. Burpees are a powerful and essential exercise that you should incorporate into your routine over time.

Beginners wishing to jumpstart their fitness journey will find the burpee to be an ideal all-around workout because it is a dynamic exercise that blends strength and cardio. The burpee technique will be explained in detail in this article, making it simple to comprehend and execute correctly. In addition, we’ll discuss how this exercise can aid in toning and weight loss and provide beginners with easy variations so they can get the most out of their workouts. Be it a beginner’s routine or something more, knowing how to perform a burpee effectively can help you stay in shape.

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