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Today, the cult of a beautiful body and passion for the ideas of a healthy lifestyle are widespread. On this wave, there was an interest in exercises for quick weight loss. Perhaps the most effective of them is the berpi exercise. Consider how to do berpi to get the maximum benefit for the figure and not harm health.
In fact, berpy is a bunch of several exercises. When performed consistently at a fast pace, the body gets a thorough shake. The processes that occur in this case, contribute to the burning of fat and strengthen muscles.
General information about the exercise
The second option is considered more correct. This is the name of the American physiologist, who in 1939 invented and introduced this bundle of movements. “Invention” was appreciated. Since the 40s of the last century, the exercise began to be used in the US Army to assess the physical condition of soldiers and recruits.
If an American managed to do no less than four dozen berpis in a minute, then his fitness for military service was rated with the highest score. However, the initial version of this exercise is different from the current one. And if you want to compare yourself with the American military personnel of those years, then exclude from the bundle a jump upwards.
Now the classic version of berpie is the following sequence of movements:
- straight stand;
- emphasis crouching – position in a crouch on toes with palms resting on the floor;
- moving by pushing the legs back to the support lying on the outstretched arms;
- one push-up;
- returning to the point of squatting down jerking his legs to himself;
- jumping up with arms raised.
In this case, the last two movements, when executed, practically merge into one. All these movements should be carried out at a fast pace, without interruptions and without rest between repetitions until exhaustion. In addition to the classic implementation, there are many options for berpee. They are designed to adapt the exercise for people with different physical training.
Until the beginning of the 21st century, this exercise was used mainly for the mustering of American soldiers. Beppee has gained wide popularity today thanks to the creator and popularizer of crossfit Greg Glassman. The most intense exercises for the development of endurance and strength from all existing practices were included in the crossfit physical training system. This program, among others, has fallen into a well-forgotten bear. So, thanks to the crossfit, we were able to use this effective exercise to improve our physical fitness.
What are the advantages?
All physical activity can be divided into aerobic and anaerobic. Aerobic exercise includes slow running, swimming, dancing, sports, etc. They help strengthen the cardiovascular system, develop endurance and fat loss. Anaerobic exercise is aimed at increasing strength and muscle mass. These include classes using power simulators and heavy weights.
The uniqueness and benefit of the Berpi exercise is that it has the effect of both aerobic and anaerobic exercise.
As an aerobic load, bopi:
- trains the heart and blood vessels;
- trains the respiratory system;
- increases endurance;
- activates the metabolism and burns a large number of calories, thereby contributing to rapid weight loss.
As anaerobic load, bipy:
- develops muscle strength;
- strengthens the core muscles;
- promotes the appearance of muscle relief.
The advantage of berpy is also the fact that to practice it:
- equipment is not required;
- need a minimum of time;
- it can be performed in almost any conditions (at home, in a hotel, in nature, etc.).
The technique of performing berpie is quite complicated. To master it should be guided by step-by-step instructions:
- Stand straight, straightening your shoulders and putting your legs on their width. Behind you should remain free space, approximately equal to growth.
- Sit on your haunches, leaning your palms on the floor. The elbows should be in the same plane with the knees.
- Leaning your arms straight on the floor, jerk the body into a horizontal position. The body and legs should be straightened in one line, as when performing the strap.
- Do one pushup, arms fully extended.
- With a jerk, return to position 2 (squat with stop) and immediately as high as possible jump out of the squat, straighten the hull and raise your arms up. You can make a clap at the highest point of the jump with your palms over your head.
All these movements must be performed continuously, one after the other, without pauses and without rest between repetitions, at a fast pace. Execution time – from 1 to one and a half minutes, or until you feel very tired. The number of approaches (supersets) – depending on the level of fitness, from 1 to 5. Pause between approaches – 30-60 seconds.
Proper performance of berpie includes a strict sequence of breaths and exhalations. The exhalation is done when pushing up and jumping up, inhaling – when moving to the stop crouching from the standing positions and the bar.
At the stage of mastering, follow the sequence slowly fitball for weight loss, watching your breathing and technique. And only when you master it well, you can accelerate the pace, gradually bringing it to the maximum. At the same time watch for well-being.
It is best to perform the burpy in the morning. This will provide for the whole day charge of vitality and accelerated metabolism. It is not recommended to do this exercise in the evening, since it can cause over-stimulation and, as a result, problems with falling asleep.
For those who are not yet able to perform Berpie in the classical form, there are simplified versions of this exercise.
Novice men can do berpi, eliminating from it jumping with raising hands. Instead, you just need to rise to the starting position.
Untrained girls, due to the difficulty for them push-ups from the floor, you can skip this step, and after moving to the bar position, immediately return with a jerk to the crouch and sit down and jump up. You can eliminate both push-ups and jumps.
Athletes for whom berpi is too easy to use apply its complicated variants. To do this, weights can be used in the form of dumbbells or barbells, a bollard for jumping. The weight of the weights and the height of the bollard can be increased, and the complicating shells can be combined with each other, creating countless options to increase the effectiveness of the exercise.
What muscles are involved?
All large joints are involved in the movements when performing berpie: ankle, knee, hip, shoulder, elbow, carpal, spinal joints. So, the muscles are also loaded, which set these joints in motion. That is, in practice, this exercise involves the entire musculoskeletal system.
The greatest load falls on the biceps muscle (biceps) of the thigh, calf and buttocks. Also the pectoral muscles, triceps, press, muscles of the shoulder girdle are significantly loaded. The effectiveness of the exercise is so high that it can replace a whole complex of gymnastics, it trains most of the major muscle groups.
Burpi is one of those rare exercises that train the core muscles – body stabilizers, the strength of which is a necessary basis for physical development. In addition to berpie, only static exercises such as the forward and reverse slats are used to train the core muscles.
Benefits for weight loss
Due to the high intensity and inclusion in the work of most muscle groups, the exercise of berpie provides a high consumption of calories. In addition, its implementation contributes to the acceleration of metabolic processes in the body. The combination of these factors makes it one of the most effective exercises for losing weight. This is well known to athletes and bodybuilders, and they actively practice berpie during the drying period, when it is necessary to quickly lose body fat and show muscular relief.
Those who want to lose weight are usually interested in how many calories burns. It will depend on many factors:
- from the implementation option;
- on the speed of movement;
- from the number of repetitions and approaches;
- from the weight of the practitioner, because in this exercise the “projectile” is the mass of its own body.
With confidence we can only say that the consumption of calories when doing berpie will be maximum compared with other types of physical activity. Energy consumption with such a workout is about 5 times higher than with fast walking, and twice – than with jumping rope. However, it should be borne in mind that even such an effective exercise as berpie does not guarantee losing weight, if you do not limit yourself in nutrition.
Burpy is a high intensity exercise, so it can only be performed by healthy people with a sufficient level of physical fitness.
People with large excess weight, as well as having problems with the heart, blood pressure, liver, joints, should be very careful in this exercise. It is recommended to use Bepery for beginners and reduce the intensity of the load to a minimum. And it is better to completely abandon it, until you manage to improve your health and physical fitness through regular physical education.
The signs that you can’t do it for you are the following ones:
- severe shortness of breath;
- pain in the chest, liver, or spleen;
- pain or crunch in the joints;
- increased heart rate above the maximum allowed value.
Having noticed these signs, immediately stop the execution. However, you can not sit or take a lying position. Walk around, catch your breath, wait for the disappearance of the symptoms that appear, without stopping to move.