Today, many aspire to give your body an excellent physical shape.But sometimes for intensive training is not enough time, and for hiking in gyms lack perseverance.The solution for these people could be "Burpoe" - an exercise to perform which is not required to purchase all kinds of simulators, and training itself not to spend a lot of time.
What is "Burpoe"?
The CrossFit is an exercise is the base, and for its implementation does not require additional weighting.But while this technique is a real simulator for endurance, because it gives an intense strain on the whole body at once.Within minutes, the athlete will feel considerable tension throughout the body, but most importantly - do not stop.If you gradually increase the speed of movement, the effect will be felt through which the desire to work towards an increase.Also regular classes allow to generate not only a beautiful body, but also receive a boost of energy.But we should not forget that, as in other sports, the load should increase with time.Every time "Burpoe" (CrossFit exercise) will bring more positive emotions and improve results.
«Burpoe" and slimming
performing any exercise, I want to know what effect it will bring.One of the main advantages of this technique is that during exercise destroyed a huge amount of calories.Studies have surprised many athletes.They showed that such studies by 50% burn fat more efficiently than other power loads.These facts prove that "Burpoe" - the best exercise to get rid of the extra kilos.
But, in addition to solving the basic problem, this technique is also a strain on the muscles.During training, the greatest stress is obtained buttock and calf muscles, thighs, abdominals and the muscles of the shoulder girdle.This suggests that while the effect of weight loss, you can pull up the weakened areas of the body.Of course, the result will be obvious after only a few training, rather than immediately.But after each session, you can feel the inner spirit becomes stronger and more determined.We can say that "Burpoe" - an exercise which for many is the main element of the training, but some use it as a warm-up before the heavier loads.
Technique
As in other exercises, it is important to maintain proper breathing.Of course, to succeed, it is necessary to know how to do the exercise "Burpoe."Proceed as follows:
- Sit on his heels, hands abut hands on the mat on the floor.
- Next is a sharp rebound kicked back to body took the position, as in the push-ups.
- same sharp jump back to its original position.
- immediately makes the jump up, seeking to crown "to the sky" and holding up his hands over his head, making cotton.In this section there is a clause regarding the shoes.To make the jump to man weighs more than 80 kg is required shoe sneakers that have thick soles.These shoes will serve as a shock absorber and protects the joints of the feet.
This simple combination of movements required to perform at a rapid pace.Each jump must be done accurately.The main thing - do not feel sorry for yourself and your strength.The speed can be increased gradually.Also, one should not think that the last action (jump up) is not so important.Every detail is to perform intensively and efficiently.The person who performs "Burpoe" (exercise) for several weeks, half a minute can do about 15 repetitions.
complicate exercise
Over time, if this is not enough and you think that you need a load of more serious, you can add a push to the exercise immediately after the second paragraph (bounce back).Also make exercise really help force dumbbells.All actions are performed in the same manner, but only in the hands of the weighting.
load can be increased if used medbol.He is put in front, before the jump is taken in hand and carried over his head instead of cotton.Elbows at this moment can not be bent.
facilitates the exercise
But sometimes, trying standard "Burpoe" (exercise), one realizes that it is very difficult to carry it out.But should not get upset because the period of habituation may be used more mild form of execution.It's enough to give up the last point - jumping up, and at this point just to climb.It is easier, but the load on the muscles and the process of burning calories will occur, although less intense.Over time, gain energy and effort, you can perform the classic "Burpoe" (exercise).How do the original version, you already know.
time exercise
to "Burpoe" proved as effective as possible, it is necessary to take into account the time intervals between breaks.You can also pick up a scheme for yourself, which will train.So, for high-quality fat burning proposed for two minutes to perform "Burpoe", after which continue to run in place and two minutes.Do three reps.
Another option: "Burpoe" alternates with "box with a shadow."Within half a minute, do our exercises, the rest are engaged in an intense thirty seconds "in boxing."Three such repetitions, after which the rest is done for a minute.Exercise is repeated again.Main, and at the time of fatigue to continue employment.
duration of employment, depending on skills and human natrenirovannosti a scheme duration workouts.
- first stage (for beginners): 2 minutes, Occupation, rest 1 minute, only 4 rounds.
- second stage (for those who "was involved"): load remains, as before, but is performed 6 reps.
- third stage (experimental): 3 minutes sessions, 1 minute rest, a total of 6 times.
main thing - do not forget about the regularity.It is best if each week you will be given exercises three to five days.
Use
learning about such effective employment, many are beginning to actively perform "Burpoe" (exercise).The benefits of such training can be invaluable.Here are some advantages:
- Getting rid of fat through exercise intensity.Also, improved metabolism, which certainly contributes to weight loss.
- formed a strong body.Without spending a lot of time, people put a strain on all the major muscle.
- During training an athlete to cultivate endurance and pressure, which is very useful in life.
Caution
«Burpoe" is very effective, but at the same time challenging exercise, which is a huge burden for the untrained person.That is why beginners should not get involved too and do not forget about balance.If you decide to start practicing this sport, you need to carefully choose for themselves circuit training and to get the most accurate picture of how the classes are held.In addition, we should not strive for immediate results, such an obsession otherwise cause harm to the body.The best person will get fatigue, and at worst - injured.So do not do a lot of repetitions in one day, to enhance the rate of employment should gradually.
Follow these guidelines, and "Burpoe" can help get rid of stagnant kilograms and give your body a welcome form.In addition, the whole body will say "thank you" because feel more healthy and hardy.You do not need a special place or time consuming.On your part you need only to comply with regularity and not to postpone classes "for tomorrow."
