The strongest in history! Burpee training exercise super fat burning

When it comes to weight loss, do you still hold the wrong idea that "dieting is the right thing to do"? As online information becomes more and more developed, weight loss methods are constantly updated and there are more and more tricks. However, no matter how much they change, they cannot deviate from the two key points of "diet & exercise". Understanding the ratio of fat to muscle in your body is the primary task. Fat loss and muscle gain are the keywords for healthy weight loss, and high-intensity interval training is an emerging training method that can help the body train muscle groups in a short period of time. Burpee (Chinese transliteration "Bobi") is an anaerobic exercise that can increase the heart rate in a short period of time and help the body burn fat quickly. (Video/taken from YouTube)

Burpee is a high-intensity interval training exercise that can help increase your heart rate and burn fat quickly.

According to the American health information websites "eHow" and "Howcast", Burpee may seem like a very simple movement, but in fact it includes a series of movements including squats, push-ups and jumping. Before exercising, you should first find a suitable venue. Because the movements are quite large, you should choose an open space without furniture or obstacles around. If the ground is concrete or hard floor, it is best to lay a carpet or mat to ensure that the wrist will not be injured due to excessive force from contact with the ground.

Beginners can use boxes to increase the height at the beginning and train step by step. (Photo/taken from YouTube)

Burpee

【Basic Edition】

1. Open your feet slightly wider than your shoulders.

2. Lower into a squat while supporting yourself with your hands on the ground.

3. Keeping your hands still, kick your feet straight back and use your abdominal muscles to keep your body from sagging.

4. Then do 1 push-up, bending your elbows and keeping your body parallel to the ground.

5. After completing the push-up, immediately bring your feet back and stand up.

6. At the same time, stretch your arms straight up and jump as high as you can.

When you first start doing Burpees, it is completely normal to be unable to endure just 2 or 3! Because the parts of the body it trains are muscle groups that most people cannot normally train, but you must grit your teeth and persevere, and strive for stability rather than speed at the beginning. It will only be useful if the movements are indeed in place. Then slowly aim to do 10 to 15 times in 30 seconds, slowly increase your muscle endurance, and slowly reach the goal of 100 times in 10 minutes.

If general training methods are still very strenuous, you can try to reduce the difficulty a little bit. For example, after doing push-ups, just stand up without jumping; or when you lie on the floor with your arms stretched out, stand up directly without doing push-ups. Gradual progress is the best way to train.

[Advanced version]

When the basic entry version is no longer a problem, you can try to move on to the advanced version, such as increasing the force of jumping up when your feet are retracted, trying to jump up with your knees bent when standing up, or trying push-ups with one hand.

★《Fat Burning Tips》Remember to do some muscle training before running