Manfaat Gerakan Burpee dan Cara Melakukannya

Manfaat Gerakan Burpee dan Cara Melakukannya
Credits: Freepik

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Burpee adalah latihan gabungan dari gerakan melompat, squat, plank dan pushup sekaligus. Gerakan ini melibatkan sebagian besar kelompok otot tubuh. Melakukan gerakan ini berturut-turut memang melelahkan, namun latihan ini memiliki banyak manfaat karena bisa membangun kekuatan sekaligus membakar kalori dan meningkatkan kebugaran kardio.

Ketahui bagaimana langkah-langkah melakukan burpee yang benar dan manfaatnya bagi kesehatan.

 

Manfaat Latihan Burpee

Burpee termasuk latihan kalistenik, yang artinya latihan ini memanfaatkan berat badan Anda untuk melatih tubuh. Fokus dari latihan burpee adalah membangun kekuatan dan daya tahan otot tubuh bagian atas dan bawah, termasuk otot-otot di kaki, pinggul, bokong, perut, lengan, dada, dan bahu.

Membantu pembakaran lemak

Menurut para ahli, orang dengan berat badan sekitar 70 kilogram yang melakukan latihan burpee selama setidaknya 20 menit bisa membakar sekitar 250 kalori. Menggabungkannya dalam latihan HIIT dapat meningkatkan jumlah pembakaran lemak Anda.

Meningkatkan kesehatan kardiovaskular

Selain membakar lemak, latihan burpee secara rutin dapat membantu meningkatkan kesehatan kardiovaskular, di antaranya:

  • Jantung dan paru-paru yang lebih sehat
  • Meningkatkan aliran darah
  • Menurunkan risiko penyakit jantung dan diabetes
  • Menurunkan tekanan darah
  • Mengelola kadar kolesterol
  • Meningkatkan fungsi otak

Melatih daya tahan otot

Selain meningkatkan kesehatan kardiovaskular, latihan burpee juga meningkatkan daya tahan otot termasuk otot inti, otot tungkai dan otot-otot lengan. Latihan ini membantu Anda agar dapat menjalani aktivitas sehari-hari dengan lebih mudah dan mengurangi risiko cedera.

Meningkatkan koordinasi

Latihan burpee adalah latihan yang membutukan koordinasi yang baik. Melakukan gerakan ini secara rutin dapat memperbaiki koordinasi tubuh Anda khususnya dalam melakukan aktivitas sehari-hari.

Melatih kekuatan tubuh bagian atas

Karena melibatkan gerakan pushup, burpee dapat membantu membangun kekuatan tubuh bagian atas terutama dada, trisep dan bahu.

 

Baca Juga: Berapa Kalori yang Harus Dibakar Setiap Hari Agar Berat Badan Turun?

 

Cara Melakukan Gerakan Burpee

Sangat penting untuk mengetahui bagaimana cara melakukan gerakan burpee dengan benar, untuk mencegah cedera dan mendapatkan manfaat maksimalnya. Berikut adalah beberapa langkah gerakan burpee:

  1. Berdiri dengan kaki rapat
  2. Melompat ke atas sambil mengangkat tangan di atas kepala
  3. Setelah melompat, turunkan tubuh ke bawah ke posisi plank. Jaga posisi tubuh tetap lurus dari kepala hingga kaki dan tarik perut ke dalam
  4. Dari posisi plank, lakukan satu kali pushup
  5. Setelah posisi pushup segera dorong tubuh ke atas lagi ke posisi berdiri dengan kaki rapat. Gerakan mengembalikan tubuh ke posisi berdiri melibatkan lompatan

 

Baca Juga: Resep Sukses Langsing Selain Diet, Cobalah Plank!

 

Gerakan burpee dapat dikombinasikan dengan plyo box, bench, bosu ball, atau dumbbell. Mulailah dengan repetisi rendah dan perhatikan berapa banyak set yang bisa dilakukan. Hindari memaksakan diri ketika ada bagian tubuh yang terasa sakit dan tidak perlu melakukan terlalu cepat terutama saat beralih ke posisi plank. Untuk keamanan, konsultasikan dengan dokter sebelum mempraktikkan gerakan burpee.

Manfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store terkait masalah kesehatan yang dialami.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Kamis, 19 Oktober 2023 | 06:55

Cleveland Clinic (2022). How to Correctly Do a Burpee: Step-by-Step Instructions. Available from: https://health.clevelandclinic.org/how-to-do-burpee/ 

James Roland (2019). The Benefits of Burpees and How to Do Them. Available from: https://www.healthline.com/health/how-to-do-a-burpee 

Amanda Capritto, ACE-CPT, INHC (2020). How to Do Burpees. Available from: https://www.verywellfit.com/how-to-do-burpees-5076186 

Shannon Johnson (2020). What is calisthenics?. Available from: https://www.medicalnewstoday.com/articles/calisthenics 

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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 8733
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new5.41msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10034 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10034
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new5.82msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 4106 and `categories`.`deleted_at` is null
      Bindings
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 9812
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8aicare_prod_new5.83msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10099 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10099
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:547
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      Backtrace
      • view::layouts.v2.web_layout:551
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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    App\Models\Admin\Category
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