Burpees are a very complete exercise that works strength, endurance, and coordination. When practicing them, most of the muscles in our body are involved; the pectorals, triceps, shoulders, quadriceps, hamstrings, calves, abdominals, and glutes are strengthened. Besides, it is an excellent cardiovascular exercise.
It is one of the most recommended exercises if you want to lose weight, tone up, and burn accumulated fat.
We will explain how to correctly perform a burpee:
1. The starting position is standing with your feet shoulder-width apart, then squat down until your hands touch the ground.
2. Without lifting your hands off the ground, push both legs back simultaneously until you are in a plank position, then perform a push-up.
3. Perform the push-up and do the reverse movement of step 2, pushing both legs forward by bringing your knees toward your chest.
4. Finally, you just have to jump. Jump as high as you can and finish in the starting position. Raising your knees to your chest during the jump requires more effort, which is an option for those who want to add a little extra.
Weighted burpees
To work a greater number of muscles, you can make some variations in the exercise.
1. Burpee with weights: This is done exactly like a normal burpee but holding dumbbells in your hands at all times; the weight will vary according to your physical capacity.
2. Adding pull-ups/bars: At the moment you jump, grab a bar to perform a pull-up; this helps involve the biceps and back muscles in the exercise.
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