The exercise you should have in all your workouts –

When he appears on training sheets, many people turn up their noses. But it is precisely because it is extremely challenging that this exercise is also effective: it is able to improve physical conditioning, increase cardiorespiratory resistance and help you lose weight. Not to mention that it is practical, since its execution requires only body weight. Do you already know what movement it is?

Who kicked burpee, got it right. “It’s a complete exercise, actually three in one. It starts with a simple squat, but is followed by a quick movement of bringing your hands to the ground (in front of your body) and then a kick, which places your legs back”, explains personal trainer Ricardo Lapa (@ lapateam), creator of the Foguete online academy.

And if you think it ends there, you are wrong. The burpee ends with a push-up and a small jump to return your legs to the starting position. Finally, one last jump (this time, much bigger), leaves you on your feet again.

For this reason, the burpee makes demands on the pectoral, shoulder and triceps muscles thanks to the flexion; the quadriceps, hamstrings, glutes and calves due to the squat; and hip and lumbar flexors due to jumping. Do you understand why he is complete?

Contraindications

As long as you have the help of a trained professional and respect your physical conditioning, you don’t take great risks when performing the exercise. “It is also necessary to respect the break periods between repetitions”, recommends Ricardo Lapa.

When the burpee and its variations are performed poorly, injuries to the spine, hips, wrists, elbows, shoulders, knees, or ankles can occur. And those who have spinal problems need medical authorization to carry out the movement.

How to do burpee? Step by step

“To perform the burpee, you need to be confident and adapt the exercise according to your physical conditioning limits. From then on, just do it at your own pace, with the number of repetitions recommended by a professional”, says the expert. Check it step by step:

Stand with your feet shoulder-width apart, your weight on your heels, and your arms at your sides; Push your hips back, bend your knees and squat down. Place your hands on the floor in front of your feet; Then, jump your feet back up to land softly on your toes in a high plank position; Perform an arm push-up until your chest touches the floor. Then flex your hips into the squat position; Perform a jump. Raise your arms above your head and jump in the air. Squat down again for the next rep.