Burpees, the ally of the silhouette
What is a burpee ? This very complete movement, which combines the plank position, push-ups and a jump, is excellent for toning the entire body. Indeed, it allows to solicit, at high intensity, the majority of the muscles of the bottom, as of the top of the body. Abs, arms, shoulders, thighs, buttocks… Many muscles work simultaneously while performing this movement.
A great ally to sculpt a harmonious figure! But to get results, you must not only perform the movement correctly, but also train regularly. Also, think of increasing the rhythm (and the difficulty) little by little, to make work the cardio and spend a maximum of calories.
On a daily basis, at home or at the gym, you can easily include a few burpees in your little sports routine. And in order not to get exhausted too quickly, because this movement requires energy, think of recovering for 1 to 2 minutes, by walking between two series (of 5, 10, 20 burpees, or even more…)
How to do Burpees (well) / What is exactly a burpee ?
Here is the movement, broken down step by step, (to be done as quickly as possible!)
Step 1 : Starting position
Stand up straight, feet together, arms at your side.
Step 2 : Squatting position
Squat down and place your hands, palms on the ground in front of you, your legs are bent and you are on the front of your feet.
Step 3 : Pump position
With a little impulse, stretch your arms and, simultaneously, extend your legs by releasing your feet, slightly spread, behind you. Be careful while releasing your feet to sheath your abs well not to hurt your knees. Also, be careful not to arch your back in the plank position.
Step 4 : Ready for the impulse…
Build momentum on your arms so you can jump and bring your body back to a standing position.
Step 5: Jump!
On momentum, follow through and jump up into the air, keeping your back straight and raising your arms above your head. Come back to the initial position… before starting the sequence again.
Variation, to go further: if you feel comfortable with burpees, add push-ups in the movement! When you are in the push-up position (step 3), do one or two push-ups before standing up.
The right tip
A good pair of sneakers with cushioning is a must for this type of exercise. They not only allow you to be comfortable in the movement, but also to reduce the shock when jumping.