Burpee exercise, also known as burpees, is a common fitness exercise. At the same time, burpee exercise is also an exercise that can burn fat in a short period of time. Because burpee exercise can make the heart rate reach nearly the maximum value of the human body in a short period of time, it is called the most efficient fitness and weight loss exercise. So, how many burpee exercises are appropriate? Let’s find out together below!
The most appropriate number of burpee exercises
The number of exercises for beginners
1. Do 5 times of burpee exercises , rest for 30 seconds, and repeat for 15 cycles.
2. Do the most burpees in 45 seconds, rest for 30 seconds, and repeat for 15 cycles.
Beginners can start with low intensity, and it is recommended to choose these two types for training.
Number of exercises for advanced people
1. Keep doing burpees without resting until you can no longer do it.
2. Keep doing burpees without resting until you reach 100 times.
If you have strong physical fitness, or after a period of burpee training, you can adopt these two training methods.
Can burpees be done every day?
No.
Burpee exercise is a high-intensity whole-body exercise that trains more than 70% of the body’s muscle groups. If done every day, the muscles will not be able to rest and recover, and will become thin and fragile. , and increase the burden on the body. In addition, muscle fatigue and damage will also cause the movement to be unable to be done correctly, which can easily lead to injuries during exercise. Therefore, burpee training has the best effect every other day.
How long is recommended for burpee exercise every day?
About 20 minutes is best.
It is best to do burpee exercise for 20 minutes a day. However, the burpee exercise is very intense. For ordinary people, doing it for 10-15 minutes is already very good. Beginners can control it for 10-15 minutes. Those who are physically strong or after a period of training can gradually improve the burpee. exercise time.
How to do burpee exercise
1. Squat - your feet are about shoulder width apart, your knees are bent, your waist is naturally forward, and your hands are placed in front of the sides of your feet. on the ground.
2. Back kick - Support the body with your hands, then use the power of your hips to jump back with your feet.
3. Lie on the groundPush-up – Just like a normal push-up, bring your body closer to the ground.
4. Forward jump - bounce your feet forward and return to a squat-like movement. You must make sure that the soles of your feet are flat with the ground, the weight falls on the arch of the foot, and the center of gravity is in the middle of the feet.
5. Vertical jump - Continuing the action of step 4, stand up and convert into a squat position, use your hips, and use your hands to drive upwards to jump vertically.