Скачать или смотреть Burpees - Mr No Days Off Tutorial

A burpee is a full-body exercise that involves multiple movements performed in sequence. It typically starts in a standing position, then involves a squat, a plank, a push-up, and a jump.

Burpees are a great exercise for building strength, endurance, and cardiovascular fitness.

1. Start in a standing position with your feet hip-width apart, facing the front of the room.

2. Squat down, placing your hands on the floor in front of you.

3. Jump or step your feet back into a plank position, keeping your core engaged and your body in a straight line from your head to your heels.

4. Perform a push-up by lowering your body towards the ground, keeping your elbows close to your sides.

5. Push up through your hands to return to the plank position.

6. Jump or step your feet forward towards your hands.

7. Explode upwards into a jump, reaching your arms overhead.

Top tips:

1. Focus on keeping your core tight throughout the movement to avoid sagging in the middle or overarching your lower back.

2. Make sure your hands are directly under your shoulders when you're in the plank position.

3. If you're new to burpees, start with a modified version by stepping your feet back one at a time, and leaving out the push-up.

4. Stay light on your feet and avoid slamming your feet onto the ground when you jump back or jump up.

5. Use your arms to help propel you upwards during the jump, and land softly on the balls of your feet.

Remember, burpees are a challenging exercise that require coordination, strength, and endurance. Start with a few repetitions at a time and gradually progress as your fitness level improves. Burpee exercise can be modified to suit different fitness levels and can be performed almost anywhere with no equipment required.