“Burpees”
The expert tells us that the first step, the first we have doing is always a good warm-up, Which helps us to prepare the body and prevent injuries. Then, immediately, you need to continue with 5 sequences of burpees with which you tone arms, abdomen and legs, while we put our heart will work.
-The initial position is standing, With feet spread shoulder-width apart. We then performed a leg flexion, and at the end of this, a hip flexion that allowed us to bring the torso and hands forward to touch the ground with our hands.
-Then, without taking our hands off the ground, we performed a leg extension backwards to stay in the ironing position. And from the ironing position we performed a chest flexion.
-At the end of the chest flexion, we will repeat the previous movements to return to the starting position: In one jump we flex our legs to bring our feet close to our hands and our knees close to our chest. We raise our hands to the ground accompanied by an extension of the hip that will allow us to lift the trunk. And we do the opposite movement to the previous step, we pushed both legs, bringing the knees to the chest, it is important when supporting the feet on the floor around, do it with the whole sole of the foot, and preserving the separation between feet.
When you get your body straight again, you have to jump, as high as you can to finish in the starting position. You can include an extra intensity: raising the knees to the chest during the jump, which is a greater effort, not recommended for beginners, but suitable for those who want and can withstand high intensities.
“Calories vary depending on muscle mass and fat mass and, of course, on the intensity with which they are made. But an average person of about 75 kg could burn about 14 calories in 1 minute“, Explains Àlex García, director of Fit Club Madrid.
Read also: Burpees: Everything you need to know about this exercise that helps you lose weight