The burpee is a plyometric training that not only strengthens muscle strength, but also develops explosiveness, speed and agility. ! When practicing burpees, you can quickly stretch and contract your muscles, increase your heart rate to exercise explosive power, and a single burpee will utilize 75% of the muscles in your body. According to research, every minute of burpee training can consume about 20 calories. (Compared to jogging, which is only 9 kcal/min, taking 60 kg as an example), it belongs to high-intensity training and can effectively help burn fat. So whether you love or hate doing burpees, it’s time to learn why burpees are so popular among fitness professionals!
How was the burpee invented?
Burpees refers to the “Burpee Test” invented by an American physiologist, Royal H. Burpee, in the 1930s. By establishing an exercise system, he can find a simple and fast way to measure the level of health. This method was used by the U.S. military to measure the physical fitness of recruits during World War II, so Burpees became famous. Early Burpees were used to quickly measure strength, flexibility and coordination of the body.
How to do Burpees?
Burpees is actually a training system composed of 4 movements, consisting of squat > push up > squat > jump. This multi-action combination of posture is prone to incorrect posture in the early stage and lead to injury The problem. Therefore, for novice training, it is recommended to follow the instructions of the coach to perform actions to avoid injury.
- Stand with your feet open and shoulder-width apart.
- Lower your body into a squat position while placing your hands on the floor.
- Kick your feet back and land on the ground as if you were standing up.
- Jump your feet forward to the outside of your hands and return to a squat position
- Finally jump up again, as a whole action.
Think it’s too hard? Try the burpee simple version:
Do you find burpees difficult? It doesn’t matter ~ you can simplify the action and make it easier for yourself! You can abbreviate the following actions
- Change push-up to kneeling push-up
- Ignore jumping action
Please ignore the jumping action (whether you are a novice in physical training or feel tired in the middle), and directly use the walking step to return to the low squat position. The load is reduced, but still effective.
Think it’s too simple? Try the burpee variation:
Burpee Variation 1: One-Handed Burpee
Action: Start in a standing position, with your arms hanging naturally together. Jump up and lift your right hand into the air. Bend over and bring your hands to the floor, jumping your feet back into the one-arm stick position, hips at shoulder height. Lean back your core and jumping legs to meet your hands. Stand straight back to the starting position as one movement.
Burpee Variation 2: Back Kick Burpee
Action: Stand with your hands on your sides. Jump into the air, squat down when you land, put your hands on the ground, and kick your feet back higher than your shoulders. Allow your feet to naturally drop behind your body, then jump back up to your standing position. This counts once.
Burpee Variation 3: Roll forward and flip the burpee
Action:
- Start by standing on the edge of the mat, with your hands hanging naturally by the side. Bend your body down in half until your hands touch the ground, bending your knees if necessary.
- Tuck your chin into your chest and squat down to do a forward roll.
- When your feet touch the ground, support your body to jump back to present a high bar. Do a push-up, then jump back to the beginning. That is a representative.
Burpee Variation 4: Crunches Candlestick Burpees
Action:
- Start in a standing position with your hands clasped and held in front of your chest. Jump up, then squat down until your butt touches the ground.
- Roll back so that your lower back is in contact with the ground, then arms and legs stretch out into the air in a straight line. hold for a second
- Squat up after curling your upper body, place your hands on the ground in front of your feet, and jump your legs back into stick position. Do a push-up and jump up back to the start. That is a representative.
How to Add Burpees to Your Fitness Menu?
If you want to incorporate burpees into your fitness menu, it’s actually pretty easy. Burpees have a variety of functions, especially suitable as a warm-up before exercise or dynamic recovery after exercise.
- Warm up before exercise
Burpees are a great warm-up exercise because they engage many muscle groups at the same time and effectively awaken the core muscles for the next movement.
- Dynamic recovery after exercise
Dynamic recovery, burpees can be paired with arm exercises such as bicep curls. Bicep curls are exhausting, and interspersed with burpees can reduce downtime during the recovery period and enhance the training effect.
When doing burpees, do 10 or 15 repetitions. If you only do one set, you can increase the number at will; if you want to do more than one set, it is easier for you to do a few more sets within this range, rest for 30 seconds to one minute, and then continue (target 3 to 4 sets).
Burpee dancing has never been easy, but it can exercise the whole body, effectively burn fat and strengthen cardiopulmonary function, and has the two advantages of “super fat burning” and “zero equipment”. The difficulty can be adjusted according to personal needs; if you are tired of the basic version, try the variant version to make you stronger!
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