Берпи (бурпи) — техника и секреты выполнения

Техника выполнения бурпи не такая уж и сложная, это сочетание всего лишь нескольких положений тела. Бурпи — это одновременно и кардио упражнение и силовое и сложно координационное . А что это за упражнение и с чем его едят мы сейчас разберем в этой статье.

Что такое берпи

Берпи (Бурпи ) — пришло к нам и кросс фита. Это упражнение, которое включает в себя смену движений из нескольких позиций. Это упражнение считается одно из самых интенсивных, вообще кросс фит считается очень интенсивным видом спорта. Потому что за определенный промежуток времени выполняется огромный объем работы и соответственно затрачивается большое количество энергии.

Бурпи пришло к нам из армии. Еще в далеком 1940 году американские военные в качестве тестов для новобранцев использовали именно берпи. Будущему солдату необходимо было выполнить около 40 бурпи за 1 мин. Это считалось нормой для вступления в ряды солдат.

Придумал это интересное упражнения физиолог Royal H. Burpee. В один прекрасный день в 1939 году он взял да и соединил 4 движения, и тем самым получилось одно сборное упражнение. И назвал свое чудо изобретение своим именем — Burpee

Современное бурпи конечно же отличается. Оно эволюционировало, улучшилось и вместо 4 движений появилось 6.

9 причин любить бурпи

Особенности выполнения

Упражнение берпи хорошо тем, что во время его выполнения затрачивается большое количество энергии. Оно хорошо тем кто хочет сбросить линий жир и похудеть. Так же во время выполнения бурпи включаются в работу большое количество мышц. Это и руки и ноги, и мышцы пресса и спины. Так же бури можно отнести к кардио упражнения — а это значит что очень хорошо прорабатывается сердечно-сосудистая система.

В упражнении берпи больше плюсов чем минусов. Еще одни плюсом являеться то, что не нужно много места для его выполнения, а так же снарядов и тренажеров. Берпи можно выполнять в любое время, в любом удобном месте.

Берпи подходит для тех людей, которые начинают свой путь к посторению своего идеального тела, а так же и опытным спортсменам.

Техника выполнения

Технически выполнить данное упражнение так же не составит огромного труда.

1. Упор присев, ладони на полу. Бедра прижаты к икрам, а руки стоят устойчиво. Это исходное положение.
2. Далее прыжком переход в упор лежа. Высоко подпрыгивать не нужно, достаточно минимального расстояния для того чтобы перенести стопы из упора присев в упор лежа.
3. Теперь отжимание. Постановку рук во время отжимания ставьте произвольно. Корпус держите максимально ровно. Отжимание до касания грудью.
4. Далее упор присев, так же прыжком.
5. Выпрыгивание вверх и хлопок над головой. Выпрыгивать старайтесь как можно выше вверх. Вытянув тело при этом как струну.
6. И в заключение после прыжка мягко спасируйте приземление и уйдите в упор присев.

Это все один повтор. Для новичков, которым пока сложно выполнить данный комплекс — можно немного упростить — убрать выпрыгивание Либо оставить прыжок, но убрать отжимание или сделать отжимание на коленках. К примеру можно несколько раз сделать с выпрыгиванием , а далее у же делать без.

Жалеть себя нужно только на 1-2 тренировки, потому что есть риск перегрузки. А далее старайтесь каждый раз работать по максимуму тогда вы достигните желаемых результатов. И только так.

Вариации, виды

Когда вы понимаете, что пора усложнять что вышеперечисленный вариант бурпи делать легко, самое время добавлять дополнительные положения в бурпи. Это может быть что угодно. Запрыгивающие на тумбу, через тумбу. Отживание более сложного рода, например с хлопком. Так же можно добавить кики (мах и удар ногой), жимы, тяги.

В бурпи можно добавлять те упражнения, в которых вы отстаете и хотите укрепить свои позиции. К примеру слабые прыжки — можно добавлять добавлять дополнительные прыжковые элементы в бурпи. Или наоборот хотите забить плечи — можно в бурпи добавлять жимы.

Секрет этого упражнения в том, что вы выполняйте упражнения в фазе супер восстановления супер сетом еще и с высокой интенсивностью.

Примеры тренировок

Бурпи можно сочетать можно как и сочетать с основными силовыми тренировками , так и с кардио. А можно вынести как отдельная карио тренировка. Все зависит от целей, которые вы преследуете. Так, как мы уже разобрались, бурипи отлично подходит как мужчинам так и женщинам.
Бурпи отличное жиросжигающие упражнение. Для бурпи не нужны снаряды и много места, его можно и выполнять и дома.

Если вы один(одна) из тех, кто хочет начать тренироваться, но нет времени, стесняетесь ходить, в зал или нет возможности. То я бы посоветовал начать именно с бепи.

Новичкам можно строить тренировки следующим образом:

  • 2 мин выполнение упражнений
  • 2 мин отдых
  • и так 3 подхода

Если же вы чувствуете, что вам этого мало — можно усложнять:

  • 2 мин выполнение
  • 1,5 мин отдых
  • выполнять 5 подходов.

А если вы уже опытный спортсмен (спортсменка ):

  • 3 мин выполнение
  • 1 мин отдых
  • 6 подходов.

Еще очень интересная методика выполнения берпи по принципу табата:
Упражнение выполняется 20 секунд , потом 10 секунд отдых. и так выполняйте 8 раз, это 4 минуты.

Какой бы вариант выполнения вы ни выбрали, добавив берпи в свою тренировочную программу, вы гарантированно ускорите метаболизм, существенно повысите уровень выносливости и взрывную силу, а также приведете в тонус мускулатуру всего тела. Попробуйте)

Если вы нашли ошибку, пожалуйста, выделите фрагмент текста и нажмите Ctrl+Enter.

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