Volete restare in forma, ma non vi va di andare in palestra, tanto meno di comprare attrezzature fitness per la casa? Allora, il burpee è proprio quello che fa al caso vostro!
Si tratta di un’attività fisica particolarmente efficace e completa, e soprattutto, non serve alcun attrezzo per essere praticata. Non a caso, il burpee è apprezzato negli ambienti militari, perché è in grado di aumentare e rafforzare la massa muscolare grazie al coinvolgimento simultaneo di spalle, petto, tricipiti, ma anche i quadricipiti, le gambe e i polpacci nella variante con il salto.
Il burpee offre molti vantaggi, oltre a rinforzare i muscoli, infatti, aiuta ad aumentare il livello di resistenza e di bruciare i grassi, per questo motivo è un’attività sportiva ottima per chi segue una dieta dimagrante e desidera avere un corpo non solo asciutto, ma anche tonico.
In cosa consiste il burpee?
Il burpee si può eseguire dovunque, poiché sono sufficienti un paio di metri quadrati di spazio, e riunisce in un’unica combinazione 3 esercizi diversi: squat, push-up e salto. Inoltre, se eseguito a media intentistà (65-70% della frequenza massima cardiaca) vi permetterà anche sviluppare fiato e agilità.
Le 4 fasi del burpee
- Prima fase: cominciate dalla posizione eretta, braccia lungo i fianchi e piedi larghezza spalle; abbassatevi fino a raggiungere una posizione accosciata tipo squat, quindi appoggiate le mani sul pavimento di fronte a voi, tenendo le braccia vicine al corpo, altezza pettorali.
- Seconda fase: appoggiandovi sulle mani portate di scatto indietro le gambe per raggiungere la posizione tipica per eseguire i piegamenti sulle braccia: le braccia sono estese, schiena e gambe e in linea, piedi uniti ben puntati al suolo, sguardo volto verso il basso.
- Terza fase: tornate velocemente alla posizione dello squat, raccogliendo le gambe al petto e staccando le mani dal suolo.
- Quarta fase: risalite in piedi, effettuando un salto verso l’alto slanciando anche le braccia. Per rendere più continua e fluida l’azione potete, dopo avere eseguito il salto, riportarvi direttamente alla posizione accosciata, ammortizzando la discesa.
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