Collect the benefits of burpees now

　　Are burpees an aerobic exercise? How to do burpees? Fitness people know that burpees are recognized as the most powerful fat-burning training exercise. Practicing burpees is very beneficial to the body. Next, the editor will explain to you one by one the benefits of burpees and the standard movements of burpees!

　　What are the benefits of doing burpees?

　　It can very well mobilize the muscles of the whole body to resist Newtonian gravity, thereby achieving the effects of burning fat and improving cardiopulmonary function. And this action is a high-intensity interval aerobic training method, which can also improve the highest oxygen consumption capacity of the muscles.

　　The help of burpees for jumping ability is limited. Its main advantage lies in physical exercise. It is a full-body physical exercise and has stronger overall performance. If you want to focus on improving your jumping ability, you can use deep jumps to rebound, continuous frog jumps, step up or vertical jumps to reach heights on the spot, etc. If you practice in the evening, would you like to do a simpler standing long jump? Instead of jumping far away, we jump upward. Jump continuously, pay attention to the landing buffer, and follow the momentum to the ready position. The standard preparation posture is: stand with your feet parallel and hip-width apart, bend your knees and hips to the point where you feel your lower limbs are strong, and swing your arms back to the maximum. ； When jumping, fully extend your hips, knees and ankles, and at the same time swing your arms quickly from back to bottom to front and up, and suddenly stop when your elbows are slightly higher than your shoulders. At this time, your lower limbs have been fully extended, and your toes are off the ground. Experience the feeling of soaring, and relax, waiting for the cushioning again when you land, and return to the ready position.

　　Standard burpees

　　1. First stand in a standing position, bend your waist, then move your hips backwards, and squat down until your hands reach the ground.

　　2. Do a push-up.

　　3. Pull back and make a deep squat posture.

　　4. Stand up in an upright posture (you can choose to jump or not jump for this).

　　5. Then repeat the above actions.

　　Number of groups: At the beginning, it is recommended to complete 3 groups of 12 movements each with a 1-minute interval. As your ability increases, you can add one group per week and complete 3 more movements in each group.

　　Are burpees an aerobic exercise?

　　Burpees, simply put, are to do a push-up first, then close your legs and stand up. Repeat the above actions, lie down, do one push-up, and then stand up. Despite such a small change, compared to simple push-ups, burpees require many more places to practice and are much more tiring. Simple push-ups can only exercise The strength of the arms, shoulders, and back, while burpees also rely on the contraction of the abdominal and leg muscles when closing the legs. Therefore, burpees are a good exercise for all body muscles. Low- to moderate-intensity exercise that provides energy through aerobic metabolism is called aerobic exercise (aerobic exercise) ； High-intensity exercise that is powered by anaerobic metabolism is called anaerobic exercise (anaerobic exercise). The key depends on the exercise method and frequency. If the frequency is high, it may change from aerobic exercise to anaerobic exercise.