Añada el burpés a su entrenamiento y maximice los resultados

¡Comparte!

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.

Mira también:   Beneficios del ejercicio cardiovascular para los niños

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.

Mira también:   Conozca los 7 beneficios del ejercicio aeróbico

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 «

71 comentarios en “Añada el burpés a su entrenamiento y maximice los resultados”

  1. Magnificent beat ! I would like to apprentice while you amend your website, how could i subscribe for a blog web site? The account helped me a appropriate deal. I have been tiny bit acquainted of this your broadcast offered shiny clear concept|

  2. This is really interesting, You are a very skilled blogger. I have joined your feed and look forward to seeking more of your fantastic post. Also, I have shared your website in my social networks!|

  3. You really make it seem so easy with your presentation but I find this topic to be really something which I think I would never understand. It seems too complex and extremely broad for me. I am looking forward for your next post, I will try to get the hang of it!|

  4. I’m really impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you customize it yourself? Either way keep up the nice quality writing, it is rare to see a nice blog like this one these days.|

  5. Hmm is anyone else having problems with the images on this blog loading? I’m trying to find out if its a problem on my end or if it’s the blog. Any suggestions would be greatly appreciated.|

  6. Have you ever considered creating an ebook or guest authoring on other blogs? I have a blog based on the same topics you discuss and would really like to have you share some stories/information. I know my viewers would value your work. If you’re even remotely interested, feel free to shoot me an e-mail.|

  7. You actually make it seem really easy along with your presentation but I find this matter to be really one thing that I think I would by no means understand. It kind of feels too complicated and extremely huge for me. I am taking a look forward in your next post, I’ll try to get the grasp of it!|

  8. I have been surfing on-line greater than 3 hours lately, yet I never found any interesting article like yours. It is lovely worth enough for me. Personally, if all site owners and bloggers made good content material as you did, the internet can be a lot more helpful than ever before.|

  9. Howdy! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good success. If you know of any please share. Thanks!|

  10. My spouse and I stumbled over here from a different web page and thought I should check things out. I like what I see so now i am following you. Look forward to looking over your web page yet again.|

  11. Please let me know if you’re looking for a author for your weblog. You have some really great posts and I believe I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some content for your blog in exchange for a link back to mine. Please send me an email if interested. Thanks!|

  12. Attractive section of content. I just stumbled upon your web site and in accession capital to assert that I get in fact enjoyed account your blog posts. Anyway I will be subscribing to your augment and even I achievement you access consistently rapidly.|

  13. Hello, I believe your blog could possibly be having web browser compatibility issues. When I take a look at your blog in Safari, it looks fine but when opening in IE, it’s got some overlapping issues. I just wanted to give you a quick heads up! Besides that, excellent blog!|

  14. Howdy would you mind sharing which blog platform you’re working with? I’m planning to start my own blog soon but I’m having a hard time deciding between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique. P.S Sorry for getting off-topic but I had to ask!|

  15. Hi I am so grateful I found your blog, I really found you by error, while I was searching on Aol for something else, Nonetheless I am here now and would just like to say kudos for a marvelous post and a all round entertaining blog (I also love the theme/design), I don’t have time to go through it all at the minute but I have saved it and also added in your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the excellent work.|

  16. Definitely consider that which you stated. Your favourite reason seemed to be at the net the easiest factor to be mindful of. I say to you, I certainly get irked at the same time as other people think about worries that they just don’t know about. You controlled to hit the nail upon the top as well as outlined out the whole thing without having side-effects , people could take a signal. Will probably be again to get more. Thank you|

  17. Hey There. I discovered your blog the use of msn. That is a very smartly written article. I will make sure to bookmark it and return to read extra of your helpful info. Thanks for the post. I will definitely comeback.|

  18. Having read this I thought it was very informative. I appreciate you finding the time and effort to put this short article together. I once again find myself personally spending a significant amount of time both reading and leaving comments. But so what, it was still worthwhile!|

  19. I think that everything published made a bunch of sense. However, what about this? suppose you added a little content? I mean, I don’t wish to tell you how to run your website, but suppose you added a post title that makes people want more? I mean BLOG_TITLE is a little plain. You should look at Yahoo’s home page and watch how they create news headlines to grab people interested. You might try adding a video or a related picture or two to grab people excited about what you’ve written. Just my opinion, it would bring your website a little bit more interesting.|

  20. Hello there! This blog post could not be written any better! Looking at this article reminds me of my previous roommate! He constantly kept talking about this. I will send this article to him. Pretty sure he’ll have a great read. Thank you for sharing!|

  21. I just like the valuable information you supply in your articles. I will bookmark your blog and check again right here frequently. I am quite certain I will be told plenty of new stuff proper here! Best of luck for the following!|

  22. Hey there! This is kind of off topic but I need some guidance from an established blog. Is it hard to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about making my own but I’m not sure where to start. Do you have any points or suggestions? Many thanks|

  23. Hello there, simply was alert to your blog through Google, and found that it’s truly informative. I am gonna be careful for brussels. I will be grateful when you continue this in future. Numerous other people will probably be benefited out of your writing. Cheers!|

  24. I have to thank you for the efforts you have put in penning this website. I really hope to view the same high-grade blog posts by you later on as well. In truth, your creative writing abilities has encouraged me to get my own, personal website now ;)|

  25. You are so interesting! I do not suppose I’ve read anything like that before. So wonderful to discover another person with some original thoughts on this topic. Really.. many thanks for starting this up. This site is one thing that’s needed on the internet, someone with some originality!|

  26. Attractive section of content. I simply stumbled upon your weblog and in accession capital to claim that I get actually enjoyed account your blog posts. Anyway I will be subscribing for your feeds or even I success you get right of entry to persistently quickly.

  27. Hello There. I found your blog the usage of msn. That is a really smartly written article. I’ll be sure to bookmark it and return to learn extra of your useful info. Thank you for the post. I will definitely comeback.

  28. Thanks for sharing excellent informations. Your website is so cool. I’m impressed by the details that you’ve on this blog. It reveals how nicely you perceive this subject. Bookmarked this web page, will come back for extra articles. You, my pal, ROCK! I found simply the info I already searched all over the place and simply could not come across. What a great site.

  29. It’s really a great and useful piece of information. I am glad that you simply shared this helpful information with us. Please stay us up to date like this. Thank you for sharing.

  30. Thanks for every other great post. The place else may just anybody get that type of information in such a perfect approach of writing? I’ve a presentation subsequent week, and I am on the search for such information.

Deja un comentario

shares