Burpees work almost every muscle in our body.
Burpees are an exercise designed especially to measure anaerobic endurance and are performed in several movements and work both the abdomen and back, chest, legs and arms.
If you want to know how to do burpees, continue reading and we will give you the keys to know how to do them correctly and effectively to get maximum benefit from them.
These exercises are ideal for working muscles, getting in shape or losing weight, and are one of the most complete options you can find.
Steps to perform burpees correctly for beginners
1- To perform burpees you must start from a squatting position, with your hands on the ground and your head upright.
2- Shift your legs back, keeping your feet together, and do a push-up. It is very important that you keep your back straight and touch the floor with your chest.
3- Bring your legs back to the starting position, you must do it in a fluid and coordinated movement.
4- Now lift your whole body from the starting position in a vertical jump, raising your hands.
5- To finish, lower to return to the starting position.
6- Depending on your level and physical capabilities, the number of repetitions and sets you will perform will depend on your level and physical capabilities, as a fit expert will undoubtedly perform many more than a beginner.
Benefits of burpees
Performing burpee correctly involves conscious participation by working abdominal, leg and chest muscles at the same time.
Therefore, the movements should be executed with the maximum possible amplitude; attempts to simplify the technique will not bring good results. Controlling breathing and synchronizing it with the phases of the movement is fundamental to improve performance.
Burpees exercises are performed in the mode of counting the maximum number of repetitions for a minimum period of time; the goal: to increase the heart rate to burn fat.
Increases and tones muscle mass in a short time, thus accelerating metabolism.
Before doing burpees, a preliminary physical warm-up should be done to prepare the joints. Squats with body weight and arms extended and push-ups are ideal exercises to prepare the body.
When you do burpees, most muscles of our body are activated, and you strengthen the muscles in your chest, shoulders, triceps, quadriceps, calves, hamstrings, abdominals and glutes.