There is a new exercise in the fitness industry—Bobbi exercise, is a high-intensity, short-term fat-burning, one of the self-weight resistance training movements that makes the heart rate soar. A series of push-ups and jumps. Because it can raise the heart rate to near the maximum value of the human body in a short period of time, it is known as one of the most efficient and best whole-body fitness programs, and is often listed as one of the sports programs for fat burning and weight loss. .
Does Burpee Work?
Burpee is a total body strength training. With each move, engage your pecs, arms, front delts, thighs, hamstrings, and abs. Burpee training can effectively reduce fat. To put it bluntly, fat loss is to thin the sebum, so it has a transliterated nickname called “thin skin”. Burpee doesn’t need fancy training gear, classes or gym memberships. All you need is your body, a flat ground, and a will of steel.
Burpee’s action essentials
With your feet shoulder-width apart, squat down gradually until your hands are in front of your body and touch the ground, turning into a squat; support your hands on the ground, kick your legs back, and drop your body into a push-up position; bend your arms and do a push-up; Immediately jump your legs forward, returning to a squat position; stand up, jump up as far as you can, and give a high five. When doing Burpee, try to maintain a high frequency of continuous movements in order to improve body coordination.
Burpee’s training plan
The training plan of this exercise is very flexible, for example: in 40 seconds, do as many Burpees as possible, rest for 20 seconds, as a set; do 20 Burpees, rest for 30 seconds, as a set; do not rest, do Burpee all the time, Until exhaustion, as a group; without rest, do multiple Burpees (the number is adjusted according to your own physical fitness), as a group. The specific number of cycles can also be adjusted according to your own training experience and physical fitness, such as:
Beginners: 2 sets at a time, 4 cycles, 1 minute rest between each cycle;
Intermediate level: 3 sets at a time, or 6 cycles;
Advanced level: 3 sets at a time, 6 repetitions, 30 seconds rest between each cycle.
To be more specific, for example, if you use the method of “doing 20 Burpees”, then the specific content of the “beginner training” is: 20 Burpees – rest for 30 seconds – 20 Burpees – rest for 1 minute, and repeat this cycle 4 times. This method of interval training is more suitable for improving explosiveness and has a stronger fat loss effect than traditional aerobic exercise. And a training only takes 15 to 20 minutes, which is very suitable for people who do not have time to go to the gym. Put your hands on the ground, kick your legs back, and drop your body into a push-up position; bend your arms and do a push-up; jump your legs forward immediately to return to a squat position; stand up, jump up as far as you can and give a high five. When doing Burpee, try to maintain a high frequency of continuous movements in order to improve body coordination.
