Why is berpy king among exercises?

You've probably heard about such an exercise, like bers. If not, you should know that this is a combination of several movements, with which you move from standing to the bar, and then get up again.

Even options for beginners require serious effort, and there are even more difficult options. In a word, this is a difficult exercise, but its efficiency is very high. Why? Let's find out the answer.

Birpis are incredibly effective

Space, equipment, time - these are the obstacles to the exercises that occur most often. In this case, nothing is needed for berry. You do not need any equipment, you need a minimum amount of space, and not much time will take effective training.

In fact, in 2014, even the results of the study were published, demonstrating that bers are no less effective than high-speed training on a bicycle. Both types of exercises help to activate the cardiovascular system, but when riding a bicycle only the lower part of the body is involved, but the bershee activates both the top and the bottom. And this is without any equipment! And this is not all the advantages of this exercise!

Burpies involve all muscle groups

Such exercises do not just allow you to strain the whole body, they also require the harmonious work of all the muscles during the movement. This kind of exercise is what you need to develop strength, vigor, agility and coordination. Burpies involve the whole body, including a variety of functional movements such as jumps and squats. If you use a modified exercise, you can achieve movements in all directions, including twisting. This means that regular training helps to move better not only as an athlete, but also as a person. And who does not want to become better?

Burpies burn a large number of calories

If you consider that this exercise involves the whole body, activating the body no worse than riding a bicycle, you probably will not be surprised that this is a great way to burn calories. If you want to lose weight, you certainly want to get rid of calories as efficiently as possible. A minute of training burns ten calories, about the same amount you spend with a quick run. However, the exact amount of energy can not be counted, since this is individual. Everyone has his own metabolism, you need to take into account the growth, weight, muscle mass, age and sex.

One way or another, it is worthwhile to know that in 2016 a study was conducted that analyzed the effectiveness of calorie burning among thirteen different exercises. Birpis were on the second place, having conceded only to exercises with a rope. In addition, in 2016 there were other studies. Comparison of a short high-intensity training with birch and medium-intensive training in rowing was conducted, and it was found that the first option burns calories longer after the classes are over.

It is a good choice for any level of preparation

Birpi is a very difficult exercise. The traditional variant of implementation implies a constant movement from standing to the bar, sometimes including push-ups and jumps. If you are just starting to exercise or you have a limited range of movements due to chronic pain or trauma, you should adapt the exercise to yourself. It is not necessary to go down to get an effect. You can just do push-ups from the wall or from the raised surface and do not jump, but lift each leg, bending at the knee. Over time, you can do the traditional option, and then add a squat or push-up. Thanks to this, everyone is able to use a birch, just do not rush, focus on your form and develop your body to perform more complex variations.

How to make a full birch?

To perform a simple version of berpi, start from the standing position. Bend down, place your arms under your shoulders, drop your legs and jump into the position of the bar. After a pause, jump or step back to the starting position and stand up. This is exactly the version of the exercise that was invented by the American physiologist Royal Berci in the thirties of the last century. Nowadays another version of the exercise is used. For her, you need not just stand in the bar, but also do push-ups, and then not only stand up, but also do squats. This is called a complete birch - so the movement becomes more complicated.

Modifications for beginners

There is no reason to make a complex variant of berpi from the very beginning. The best way to modify the exercise is to remove all jumps and plyometric movements, and also to use the elevated surface, without lowering your hands to the floor. For example, if you have a stable bench, place your hands on it. Just take a step back, already bending over so that the body is straightened. Return to the previous position and stand up straight. So you modified the berp according to your level of preparation.

Complications for full bersum

Once you start making a complete berry with ease, you can try something more complicated. For example, you can use the usual movement, but leaning on just one leg. You can put your feet on the width of your shoulders. You can carry the weight on one leg and raise the other in the bar. You can also add to the push-up complex. This helps you adapt the exercise, not only to simplify, but also to complicate the workout. The main thing is to remember that it is not worth hurrying for the first time. If you decide to do an exercise on one leg, move slowly and control the movements, not the speed. This option is much more complicated, because you need to maintain balance and control the position of the body. It's worth trying only for those who have already mastered the performance of a conventional burrie and are confident that they will cope with such a task.

Accelerate the heartbeat with jumping on boxes

You can make cardio work even more intense, if you try to use a box in class. Zaprygivayte it at the end of the exercise - so the lessons become even more intense. It starts with a box of small height or with a stable bench. Make a full birch with push-up, and then jump on the box, sending your legs to the center. Go down from the box and repeat the exercise. This is an excellent option for those who are confident in their abilities and want to complicate the task to the maximum.

Think out a training plan

Birpi is a very difficult activity. This is not an exercise that can be performed for twenty minutes in a medium intensity workout. Try to include bers in your training plan as one of the high-intensity activity options, or simply implement such exercises in training at intervals. You can also walk at intervals. Every two minutes of walking on a treadmill, interrupt for five to ten berps, and then keep walking. Do a circular workout with dumbbells, completing her bers. Remember only that with the increase of fatigue you will be more inclined to forget about the correct technique, which leads to possible injuries. To prevent them, modify the berm right during the session. The harder you get tired, the less stressful the exercise should be. Be sure to listen to your body. If ten bers are too many, one or two are enough. Do not overexert yourself and try to achieve a high result, it is better to perform less exercises, but it's safe. However, with such an attitude, one should approach any exercise, not just the birch.