{"id":2169,"date":"2024-04-15T15:41:07","date_gmt":"2024-04-15T15:41:07","guid":{"rendered":"https:\/\/sportano.ro\/blog\/burpees-ce-este-acest-exercitiu-ce-efecte-are-si-cum-sa-il-faci-corect\/"},"modified":"2025-07-22T10:27:43","modified_gmt":"2025-07-22T10:27:43","slug":"burpees-ce-este-acest-exercitiu-ce-efecte-are-si-cum-sa-il-faci-corect","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/burpees-ce-este-acest-exercitiu-ce-efecte-are-si-cum-sa-il-faci-corect\/","title":{"rendered":"Burpees &#8211; ce este acest exerci\u021biu, ce efecte are \u0219i cum s\u0103 \u00eel faci corect?\u00a0"},"content":{"rendered":"\n<p><span><strong>Burpees este un exerci\u021biu pentru mai multe articula\u021bii care \u00ee\u021bi permite s\u0103 lucrezi eficient la coordonare, agilitate \u0219i for\u021b\u0103. Popularul &#8221; cazi \u0219i ridic\u0103-te&#8221; este perfect atunci c\u00e2nd ai nevoie de un efort solid \u00eentr-un timp scurt \u0219i c\u00e2nd vrei s\u0103 reduci gr\u0103simea corporal\u0103. \u00ce\u021bi vom spune cum s\u0103 faci burpees corect, cum \u0219i c\u00e2nd s\u0103 le integrezi \u00een planul t\u0103u de antrenament \u0219i care sunt efectele efectu\u0103rii sistematice a acestui exerci\u021biu.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Burpess \u2013 ce este?\u00a0<\/span><\/h2>\n\n\n\n<p><span><strong>Burpees, cunoscut \u0219i sub numele de crocodili sau &#8222;drop-stands&#8221;, <\/strong><\/span><span>este un exerci\u021biu de dezvoltare general\u0103 care const\u0103 \u00eentr-o secven\u021b\u0103 de 4 mi\u0219c\u0103ri: <\/span><span><strong>ghemuire, sc\u00e2ndur\u0103, flotare \u0219i s\u0103ritur\u0103<\/strong><\/span><span>, care se efectueaz\u0103 \u00een mod continuu pentru un anumit timp sau pentru un anumit num\u0103r de repet\u0103ri. Mu\u0219chii implica\u021bi \u00een principal \u00een efectuarea burpees sunt: <\/span><span><strong>cvadriceps \u0219i biceps, fesieri, abdominali, ai pieptului, omopla\u021bi, dar \u0219i triceps \u0219i adductori<\/strong><\/span><span>. <\/span><\/p>\n\n\n\n<p><span>Autorul exerci\u021biului este fiziologul american Royal H. Burpee. El l-a dezvoltat \u00een anii 1930 ca un test de evaluare a condi\u021biei fizice. Printre altele, a fost folosit pentru a determina gradul de coordonare, agilitate \u0219i for\u021b\u0103 al recru\u021bilor din for\u021bele armate americane. \u00cen zilele noastre, &#8222;cazi-ridic\u0103-te&#8221; este bine cunoscut de c\u0103tre pasiona\u021bii de CrossFit sau de clasele de fitness. <\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Burpee | Watch all active muscles\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/r6MBg8-FlD4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Efectele Burpees &nbsp;<\/span><\/h2>\n\n\n\n<p><span>Cel mai mare beneficiu al burpees este \u00eembun\u0103t\u0103\u021birea condi\u021biei fizice generale \u0219i o condi\u021bie fizic\u0103 mai bun\u0103. Datorit\u0103 implic\u0103rii practic a \u00eentregului corp, a combina\u021biei de antrenament aerobic \u0219i de for\u021b\u0103 \u0219i a dinamicii ridicate a performan\u021bei, este o modalitate excelent\u0103 de a arde multe calorii (aproximativ 100 kcal \u00een 10 minute \u2013 \u00een func\u021bie de v\u00e2rst\u0103, greutate, intensitate, varia\u021bie etc.) \u0219i de a stimula metabolismul.<\/span><\/p>\n\n\n\n<p><span>Ce alte efecte ne dau burpees:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>\u00eembun\u0103t\u0103\u021birea rezisten\u021bei, a coordon\u0103rii mi\u0219c\u0103rilor \u0219i a agilit\u0103\u021bii<\/span><span>; <\/span><\/li>\n\n\n\n<li><span>putere \u0219i capacitate sporite<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>\u00eembun\u0103t\u0103\u021birea circula\u021biei \u0219i a func\u021biei cardiovasculare<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>\u00eembun\u0103t\u0103\u021birea func\u021biei sistemului respirator<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>\u00eent\u0103rirea mu\u0219chilor picioarelor, bra\u021belor, pieptului \u0219i a mu\u0219chilor centrali responsabili, printre altele: de o postur\u0103 bun\u0103<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>\u00eent\u0103rirea \u0219i sculptarea corpului.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Efectuarea sistematic\u0103 a burpees \u00ee\u021bi va permite s\u0103 te bucuri de rezultate vizibile dup\u0103 doar o lun\u0103, dar numai dac\u0103 exerci\u021biul este efectuat corect din punct de vedere tehnic, este adaptat la capacit\u0103\u021bile tale individuale \u0219i sus\u021binut de o diet\u0103 echilibrat\u0103.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-661d4a9480974.png\" alt=\"O echip\u0103 efectueaz\u0103 flot\u0103ri pe covor sport \u00een sala de antrenament\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>\u00a0Cum s\u0103 faci burpees corect?\u00a0<\/span><\/h2>\n\n\n\n<p><span>Unul dintre avantajele burpees este c\u0103 nu ai nevoie de niciun echipament pentru a le face \u2013 tot ce ai nevoie este un pic de spa\u021biu liber \u00een cas\u0103\/apartament\/\u00een aer liber \u0219i dorin\u021ba de a face un antrenament cu impact ridicat. De asemenea, este important s\u0103 te asiguri c\u0103 ai o tehnic\u0103 corect\u0103, astfel \u00eenc\u00e2t exerci\u021biul s\u0103 fie sigur \u0219i s\u0103 aib\u0103 beneficii reale. Iat\u0103 cum, pas cu pas, vei executa burpees corect:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span>Pozi\u021bioneaz\u0103 picioarele la l\u0103\u021bimea umerilor. \u021aine-\u021bi genunchii activi (u\u0219or \u00eendoi\u021bi), coboar\u0103-\u021bi bra\u021bele de-a lungul trunchiului<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>\u00cendoaie-\u021bi simultan genunchii cu \u0219oldurile \u0219i coboar\u0103 \u00een pozi\u021bie ghemuit\u0103<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>A\u0219eaz\u0103-\u021bi m\u00e2inile pe sol \u00een fa\u021ba picioarelor (pu\u021bin mai \u00een lat dec\u00e2t l\u0103\u021bimea umerilor) \u0219i transfer\u0103-\u021bi greutatea corpului pe m\u00e2ini<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>Arunc\u0103-\u021bi picioarele \u00eenapoi, astfel \u00eenc\u00e2t s\u0103 te afli \u00een pozi\u021bie de sc\u00e2ndur\u0103 (cu sprijin \u00een fa\u021b\u0103)<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>F\u0103 o flotare<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>Revino la ghemuire cu o s\u0103ritur\u0103 dinamic\u0103<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>Sari \u00een sus ridic\u00e2nd bra\u021bele deasupra capului<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>Aterizeaz\u0103 pe degetele-metatarsofalangiene \u0219i repet\u0103 \u00eentreaga secven\u021b\u0103.<\/span><\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Do Burpees Correctly by Cult Fit | Burpees For Beginners| Burpees Workout | Cult Fit|Cure Fit\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xQdyIrSSFnE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Gre\u0219elile de baz\u0103 atunci c\u00e2nd se practic\u0103 burpees<\/span><\/h2>\n\n\n\n<p><span>Combina\u021bia mai multor exerci\u021bii \u0219i dinamica ridicat\u0103 a execu\u021biei, coordonarea motorie slab\u0103, incapacitatea de a face corect oricare dintre componente, oboseala sau o nepotrivire \u00eentre intensitate, varia\u021bie \u0219i condi\u021bie fizic\u0103, cauzeaz\u0103 adesea gre\u0219eli \u00een burpees. La ce trebuie s\u0103 fii atent \u00een &#8222;cazi-ridic\u0103-te&#8221;?<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>spatele \u00eencovoiat \u00een regiunea lombar\u0103 \u0219i ridicarea excesiv\u0103 a feselor atunci c\u00e2nd se execut\u0103 pozi\u021bia de sc\u00e2ndur\u0103<\/span><span>;<\/span><span><\/span><\/li>\n\n\n\n<li><span>lipsa tonusului muscular la nivelul feselor \u0219i al abdomenului<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>intrarea \u00een prima pozi\u021bie pe burt\u0103 \u0219i pe \u0219olduri atunci c\u00e2nd faci flotarea &#8211; dac\u0103 nu reu\u0219e\u0219ti s\u0103 faci flot\u0103ri complete pe picioarele drepte, opteaz\u0103 pentru a\u0219a-numitele flot\u0103ri de dam\u0103, care se fac \u00een genunchi<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>respira\u021bie neregulat\u0103<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>un ritm prea rapid la \u00eenceput \u2013 dup\u0103 c\u00e2teva repet\u0103ri nu mai ai for\u021b\u0103 \u0219i r\u0103m\u00e2i f\u0103r\u0103 suflare<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>oprirea \u2013 este mai bine s\u0103 lucrezi \u00eentr-un ritm moderat, dar constant<\/span><span>.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Variante de burpees\u00a0<\/span><\/h2>\n\n\n\n<p><span>Datorit\u0103 diverselor modific\u0103ri sau a folosirii unor echipamente suplimentare (gantere, bosu, kettlebell, mini band etc.), burpees poate fi executat cu succes, fie c\u0103 e\u0219ti la \u00eenceput de aventur\u0103 cu activitatea fizic\u0103, fie c\u0103 e\u0219ti un atlet profesionist \u0219i cau\u021bi varietate \u00een antrenamentul t\u0103u. Iat\u0103 c\u00e2teva variante ale exerci\u021biului &#8222;cazi-ridic\u0103-te&#8221;: <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>f\u0103r\u0103 salt<\/strong><\/span><span> \u2013 <\/span><span>\u00een faza final\u0103, \u00een loc s\u0103 sari, po\u021bi s\u0103 te urci pe v\u00e2rfuri sau s\u0103-\u021bi la\u0219i toate picioarele pe podea<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>f\u0103r\u0103 flotare<\/strong><\/span><span><strong> <\/strong><\/span><span>\u2013 <\/span><span>\u00eenlocuie\u0219ti flot\u0103rile cu men\u021binerea pozi\u021biei sc\u00e2ndurii<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>cu tragerea genunchilor<\/strong><\/span><span> \u2013 <\/span><span>\u00een faza de s\u0103ritur\u0103, trage-\u021bi genunchii c\u00e2t mai sus posibil spre piept<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>cu p\u0103ianjenul<\/strong><\/span><span> \u2013 <\/span><span>dup\u0103 efectuarea unei flot\u0103ri, f\u0103 un p\u0103ianjen cu picioarele \u0219i abia apoi treci la un salt<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>Deadmen Burpee<\/strong><\/span><span> \u2013 <\/span><span>pentru flot\u0103ri, \u00eentinde-te pe podea \u0219i \u00eendreapt\u0103 bra\u021bele \u00een lateral<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>cu<\/strong><\/span><span><strong> kettlebell<\/strong><\/span><span> \u2013 <\/span><span>pozi\u021bioneaz\u0103 kettlebellul \u00een fa\u021ba ta, astfel \u00eenc\u00e2t atunci c\u00e2nd sari \u00een sc\u00e2ndur\u0103 s\u0103 fie sub pieptul t\u0103u, execut\u0103 flot\u0103ri f\u0103r\u0103 s\u0103 te \u00eentinzi pe podea, iar c\u00e2nd treci la ghemuire ia kettlebellul cu tine \u0219i trage-l p\u00e2n\u0103 la piept (coatele mai sus dec\u00e2t kettlebellul)<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>cu o s\u0103ritur\u0103 pe un box (cutie) sau alt\u0103 \u00een\u0103l\u021bime<\/strong><\/span><span> \u2013 <\/span><span>dup\u0103 efectuarea burpees-ului clasic, sari \u00een plus pe o platform\u0103 stabil\u0103<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>cu s\u0103rituri peste o bar\u0103 sau un alt obiect<\/strong><\/span><span> \u2013 <\/span><span>dup\u0103 efectuarea versiunii de baz\u0103, \u00een loc s\u0103 sari \u00een sus, sari peste bar\u0103\/step etc. \u0219i dup\u0103 aterizare efectueaz\u0103 \u00eenc\u0103 o repeti\u021bie<\/span><span>.<\/span><\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Burpees \u00een planul t\u0103u de antrenament &nbsp;<\/span><\/h2>\n\n\n\n<p><span>Te \u00eentrebi c\u00e2nd \u0219i cum s\u0103 \u00eencorporezi cazi-ridic\u0103-te \u00een antrenamentele tale? O po\u021bi face \u00een dou\u0103 moduri<\/span><span>:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>efectu\u00e2nd un num\u0103r stabilit de repet\u0103ri<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>efectu\u00e2nd num\u0103rul maxim de repet\u0103ri pe timp.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Burpees sunt adesea folosite \u00een tabata, unde faci exerci\u021biul c\u00e2t mai repede \u0219i c\u00e2t mai mult posibil timp de 20 de secunde \u0219i te odihne\u0219ti timp de 10 secunde. Pentru mai multe informa\u021bii, consult\u0103 ghidul nostru: Tabata \u2013 ce este. Exerci\u021biul pentru mai multe articula\u021bii va func\u021biona de asemenea bine, ca parte a antrenamentului cu intervale de intensitate ridicat\u0103 (HIIT) sau \u00een timpul antrenamentului \u00een circuit.<\/span><\/p>\n\n\n\n<p><span>Efectuarea burpees-urilor \u00een mod regulat este o modalitate excelent\u0103 de a-\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 general\u0103, dar \u0219i de a-\u021bi accelera metabolismul \u0219i de a reduce gr\u0103simea corporal\u0103. Nu uita s\u0103 folose\u0219ti tehnica corect\u0103 \u0219i s\u0103 variezi antrenamentul cu diferite variante de &#8222;cazi-ridic\u0103-te&#8221;, \u00een func\u021bie de nevoile \u0219i nivelul t\u0103u de antrenament<\/span><span>. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Burpees este un exerci\u021biu pentru mai multe articula\u021bii care \u00ee\u021bi permite s\u0103 lucrezi eficient la coordonare, agilitate \u0219i for\u021b\u0103. Popularul &#8221; cazi \u0219i ridic\u0103-te&#8221; este perfect atunci c\u00e2nd ai nevoie de un efort solid \u00eentr-un timp scurt \u0219i c\u00e2nd vrei s\u0103 reduci gr\u0103simea corporal\u0103. \u00ce\u021bi vom spune cum s\u0103 faci burpees corect, cum \u0219i c\u00e2nd [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":2172,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[45],"tags":[],"class_list":["post-2169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sala-si-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Burpees - ce este acest exerci\u021biu, ce efecte are \u0219i cum s\u0103 \u00eel faci corect?\u00a0 - Blog Sportano.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.ro\/blog\/burpees-ce-este-acest-exercitiu-ce-efecte-are-si-cum-sa-il-faci-corect\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burpees - ce este acest exerci\u021biu, ce efecte are \u0219i cum s\u0103 \u00eel faci corect?\u00a0 - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Burpees este un exerci\u021biu pentru mai multe articula\u021bii care \u00ee\u021bi permite s\u0103 lucrezi eficient la coordonare, agilitate \u0219i for\u021b\u0103. Popularul &#8221; cazi \u0219i ridic\u0103-te&#8221; este perfect atunci c\u00e2nd ai nevoie de un efort solid \u00eentr-un timp scurt \u0219i c\u00e2nd vrei s\u0103 reduci gr\u0103simea corporal\u0103. \u00ce\u021bi vom spune cum s\u0103 faci burpees corect, cum \u0219i c\u00e2nd [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/burpees-ce-este-acest-exercitiu-ce-efecte-are-si-cum-sa-il-faci-corect\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-15T15:41:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T10:27:43+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2024\/04\/gdi-661d4a96baa22.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Burpees - ce este acest exerci\u021biu, ce efecte are \u0219i cum s\u0103 \u00eel faci corect?\u00a0 - Blog Sportano.ro","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.ro\/blog\/burpees-ce-este-acest-exercitiu-ce-efecte-are-si-cum-sa-il-faci-corect\/","og_locale":"ro_RO","og_type":"article","og_title":"Burpees - ce este acest exerci\u021biu, ce efecte are \u0219i cum s\u0103 \u00eel faci corect?\u00a0 - Blog Sportano.ro","og_description":"Burpees este un exerci\u021biu pentru mai multe articula\u021bii care \u00ee\u021bi permite s\u0103 lucrezi eficient la coordonare, agilitate \u0219i for\u021b\u0103. 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