Añada el burpés a su entrenamiento y maximice los resultados

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Los burpees no son un ejercicio nuevo, al contrario. En realidad, están a punto de cumplir 100 años. Si añades los burbujas a tu entrenamiento podrás ver mejores resultados!

Este ejercicio se desarrolló en la década de 1930 y se hizo popular durante la Segunda Guerra Mundial. Todo porque los militares estadounidenses comenzaron a aplicarla para medir las capacidades físicas de sus reclutas.

A partir de entonces, se convirtió en parte del entrenamiento de la mayoría de los ejércitos del planeta. Lo mismo puede decirse de las organizaciones de seguridad, como los cuerpos de bomberos, así como de los atletas de alto rendimiento. Sin embargo, su masificación definitiva se produjo en la segunda década del siglo XXI.

CrossFit se encargó de extender este nuevo ejercicio dentro de los circuitos de ejercicio amateur. Esta modalidad agregó los burpees al entrenamiento y se hizo tan popular que hoy en día es difícil imaginar una actividad física grupal al aire libre, incluso dentro de los gimnasios, donde no está incluida.

Todo en uno: en cualquier momento y lugar

Una de las grandes ventajas de los burpees es que no requieren un equipo especial. Sólo necesita un espacio de cuatro metros cuadrados, así como ropa y calzado deportivo.

Es un ejercicio que se puede adaptar al nivel de cada persona, independientemente de que sea principiante, intermedio o avanzado en cuanto a entrenamiento físico. Incluso se recomienda en algunos procesos de rehabilitación o para personas con movilidad limitada.

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Por otro lado, su trabajo implica una combinación de fuerza, resistencia y coordinación. Activa prácticamente todos los grupos musculares del cuerpo.

Específicamente, el burpee afecta el desarrollo de pectorales, tríceps, hombros, cuádriceps, pantorrillas, abdominales y glúteos. También actúa para optimizar el funcionamiento de los sistemas cardiovascular y respiratorio.

Además, añadir burbujas a tu entrenamiento es ideal para la oxidación beta de las grasas, manteniendo el metabolismo alto durante varias horas, incluso después del final de la sesión de entrenamiento.

Al mismo tiempo, fortalece y aumenta la masa muscular. Es muy eficiente para quemar calorías, con promedios que pueden acercarse a las 1.40 Kcal consumidas por carrera.

Los eructos, paso a paso

Antes de añadir los burpees a su entrenamiento y comenzar a entrenar, es aconsejable hacer ejercicios de estiramiento. Algunos movimientos para «calentar» los músculos también son útiles, como correr inmóvil o saltar la cuerda.

Una vez que el cuerpo está listo para la acción, la posición inicial es de pie, con las extremidades inferiores a la altura de los hombros y los brazos relajados a los lados del cuerpo.

El primer paso es una postura en cuclillas hasta que apoye las manos en el suelo delante de las rodillas. Inmediatamente, manteniendo el soporte en las palmas de las manos, las piernas son empujadas hacia atrás, para permanecer en la posición de flexión con los codos extendidos. En este punto, los niveles «intermedio» y «avanzado» pueden añadir una flexión del brazo.

Manteniendo la fluidez y la velocidad de los movimientos, las rodillas se recogen de nuevo, acercándolas al tronco. Finalmente, se realiza un salto lo más alto posible, estirando completamente las piernas y levantando los brazos por encima de la cabeza, en posición totalmente vertical.

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Opcionalmente, mientras está en el aire, puede doblar las rodillas y levantarlas sobre el pecho, manteniendo los brazos delante, paralelos al suelo. Los pies aterrizan en la posición inicial. Los ejercicios deben repetirse tantas veces como sea posible en un minuto, y luego descansar durante 30 segundos.

El ciclo completo puede repetirse tres o cuatro veces. Los eructos a menudo se complementan con otros ejercicios, tales como carreras estacionarias, flexión y extensión del codo, postura en cuclillas o saltos laterales.

Variaciones para añadir el burpés a la formación

Aunque ya es un ejercicio muy exigente, admite algunas variaciones que lo harán aún más difícil y eficiente. Uno de ellos son los burbujas con bolsa. La ejecución es exactamente la misma, pero sosteniendo una bolsa con ambas manos. El peso adicional dependerá del nivel y la fuerza de cada persona.

Otra opción son los burpees con salto en estrella. El cambio ocurre en el último movimiento. Durante el salto, mientras estás en el aire, jalas tu pecho hacia adelante, trayendo tus brazos y piernas hacia atrás.

Ejercicios cardiovasculares sin aparatos y sin salir de casa Todos sabemos que el ejercicio es una parte esencial de una vida saludable. Y la buena noticia es que podemos hacer cardio sin aparatos en casa! Leer más «

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  122. When I initially commented I clicked the «Notify me when new comments are added» checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove people from that service? Thanks a lot!|

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