What is a burpee ?

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what is a burpee

What is a burpee ? Burpees: Good for the muscles, good for the cardio
The burpee is a full-body exercise that builds muscle and strengthens the cardiovascular system. It’s no wonder that cross-trainers have made it a staple of their workouts. What is a burpee? How is it done? What are the benefits? Follow the guide!

What is a burpee?
Developed in the late 1930s by American physiologist Royal H. Burpee, the burpee is a strength training exercise that recruits many muscles in the body. Originally, it was used to measure heart rate in a medical setting. It was later incorporated into the physical testing of military recruits. The basic exercise consists of a series of simple positions that are performed as quickly as possible in a loop: knee bend with hands on the ground, jump, plank and squat. Requiring no equipment and being able to be practiced anywhere and anytime, this exercise has been very popular with athletes for decades. Since its creation, different variants have been developed by interposing additional movements in the sequence such as jumps or push-ups.

Thanks to its many qualities, the burpee has seduced Cross Training enthusiasts who have made it an essential exercise in their training. But beware, as with any weight training exercise, it is important to learn how to perform it correctly, to avoid any risk of injury.

Burpees in Cross Training
The burpee has all the qualities to be integrated into a Cross Training workout. Not only does it target a wide variety of muscle groups, but it also allows for high intensity interval training (HIIT). Strength training and cardio all in one with one exercise, what more could you ask for?

Well, the interest of burpees for cross-trainers does not stop there. Hyper complete, they require constant attention to perform the movements in the right way and in the right order. They are also great for working on balance, precision and coordination. And like any cardio exercise, they help you lose weight. It’s simple, some say it’s the best bodyweight workout routine ever invented.

To fit perfectly with the Cross Training philosophy, the burpee is usually used in its variant including a pump. Of course, to be effective, burpees must be done quickly in order to train in a high heart rate zone.

How to do burpees?
Wanting to do burpees in sequence is good! Doing it correctly is even better! To avoid the risk of irreparable injury, take the time to learn the different steps of the exercise before practicing them at full speed. Don’t hesitate to learn how to do burpees by standing in front of a mirror. This way, you’ll be able to see right away what’s wrong with your movements and you’ll be able to visualize your areas for improvement more easily.

The original burpee
The exercise as it was designed when it was created is broken down as follows:

Stand with your feet shoulder-width apart.
Bend your knees, taking care not to arch your back, then place your hands on the floor in front of your feet.
Throw your legs back so that you are in a plank position with your arms straight and your back straight. Heels, hips and shoulders should be in line.
Bring your feet forward as you jump into a squat position. Keep your heels on the ground.
Stand up completely.
Repeat!
burpees
The Cross Training Variation
In Cross Training, the burpee incorporates a pump and an additional jump to work even more muscles and increase the intensity of the exercise at the cardio level. The complete sequence is as follows:

Stand with your feet shoulder-width apart.
Bend your knees, taking care not to arch your back, then place your hands on the ground in front of your feet.
Throw your legs back so that you are in a plank position with your arms straight and your back straight. Heels, hips and shoulders should be in line.
Do a push-up by lowering your chest to the floor.
Return to plank position with your body tucked in.
Bring your feet forward as you jump into a squat position. Keep your heels on the ground.
Jump into the air with your back straight, legs straight and arms raised above your head.
Do it again!
If your level of cross-training is more advanced, you can do several push-ups or jumps at appropriate times.

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