How to learn how to do burpees for a beginner. 3 steps that will help you quickly master this exercise

How to learn how to do burpees for a beginner. 3 steps that will help you learn this exercise quickly

With regular training, you’ll quickly go from beginner to pro.

Burpees are one of the most effective exercises for all muscle groups. But that’s not the only thing that makes it so popular. It’s also a great fat burner – one repetition can burn 1.5 kilocalories. Disappoint those who have never performed this exercise – burpees are very energy-consuming and difficult. Probably, not everyone will be able to do it beautifully and accurately the first time. Today we will tell you about three ways of performing this exercise: for beginners, amateurs and pros. Smoothly and gradually moving from one level to another, you will quickly learn to do this exercise in the correct technique.

фитнес инструктор

Shows three variations of how to perform the burpee.

Beginner level

Техника

• Place your feet shoulder-width apart, hands along your body.
• Bend down with your palms on the floor. From this position take a quick step without jumping to the plank position on straight arms. Body and legs form one straight line, palms strictly under the shoulders.
• Smoothly lower your knees to the floor and perform a push-up, elbows bent backwards. The body at the same time forms a straight line.
• Extend your legs and return to the plank position, immediately step your feet to your palms.
• Take a squat position and, without bending your knees, make a jump upward

Advanced level

Техника

• Stand straight, feet shoulder width apart, arms along the body.
• Go into a squat, hands on the floor in front of you. From this position jump to a lying position, control your body, it should form a straight line.
• Perform a push-up by pulling your elbows back, at the bottom point your chest and knees should touch the floor.
• Leaning on your knees, make a jump, bringing your feet to your palms, and return to the squat position.
• From this position, do an upward jump.

Pro level

Техника

• Place your feet shoulder width apart, hands along the body.
• Move into a squat position with your hands on the floor in front of you.
• Jump both legs back, assuming a plank position on straight arms. Remember that the body should be in constant tension and form a straight line.
• Perform a push-up by pulling your elbows back, your chest should touch the floor, but your knees should not touch the floor.
• From the plank position, make a jump with your feet to your palms and assume a squat position.
• Now jump up, trying to bring your knees as close to your chest as possible.

See the video for a detailed execution of the exercises.

For good results, you should perform this exercise at least 10 times a day. You can do it separately, or you can add it to your workout. Burpees in your workout plan will help you lose weight and pump up your endurance. About how many burpees a day you should do to lose weight, told in this article.