How to Do a Perfect Burpee, Burpee is Not That Simple!
Perform a perfect burpee: Begin in a standing position, drop into a push-up, jump back to feet, and then explosively leap with arms overhead. Maintain form and pace for efficiency.
Burpee can be regarded as many people's first favorite fitness exercise, especially when people want to lose fat.
We may not expect completion. When we started practicing, we definitely didn't like it because it was so tiring. But when it's over, we're like, "It was really tiring, but it felt really good."
But this seemingly simple action is actually an action that involves almost all the muscles in your body. why? And how should we complete a burpee more accurately? Let’s talk about it today.
What is the burpee?
Burpees have been around since Royal H. Burpee invented the bodyweight exercise in 1939.
Burpees are used as a quick and easy test of fitness. Over the past 81 years, the burpee has evolved from its original form into a continuous, four-movement movement.
The current burpee is a six-step exercise that includes three jumps, a squat, a push-up, and a plank.
Why should I do burpees?
It’s hard to imagine a more strenuous exercise than the burpee. Burpees use nearly every major muscle group, so every part of your body is working hard to complete a task.
In addition, as many CrossFit athletes say, "20 burpees are equivalent to more than 20 squat jumps, 20 push-ups, and 20 jumping jacks. They allow the body to complete a full range of tasks that require a large amount of oxygen in a short period of time." sports."
In other words, doing a simple burpee requires a lot of exercise and places great demands on the cardiovascular health of the burpee trainer. The burpee is a great fitness tool because not only does it require the use of the entire body, but it also helps the bodybuilder perform a multi-faceted workout.
There's no doubt that burpees are intense and high-intensity. Research shows that when it comes to exercise, intensity matters. The more intense the exercise, the greater the post-exercise effect on metabolism and improving cardiovascular health.
Now it's time to get started. Don't wait any longer, let's start doing burpees.
How to warm up for burpees
Burpees are a great form of exercise, so probably the best way to warm up before burpees is to do a few burpees.
But if your workout feels better when your body is ready for the upcoming challenge, you might as well warm up with a few other moves.
Start by performing animal simulation moves to open up tight joints, including scorpion pose, cobra pose, bear crawl, and crab walk. Before doing burpees, prepare your hip flexors, feet, rear delts, and wrists.
In addition to your pre-workout warm-up, you can also try mountain climber poses to warm up your hip flexors.
Finally, stretching your wrists keeps them comfortable and relaxed. These are great drills to use before and after burpee-centered workouts.
How to complete a burpee:
There are various variations of the burpee. Some trainers or gyms may require you to do push-ups, while others won't mind if you skip the push-up movement for a change.
Today we will introduce the burpee consisting of the most common six movements:
1. Squat
Standing, squat down and place your hands on the floor in front of you, just outside of your feet.
2. Plank
Jump your feet back into a straight-arm plank position.
3. Push-ups
During push-ups, your chest should be lightly touching the ground. You can also place your knees on the floor (an option for many girls), which makes push-ups easier.
4. Plank
Return to plank position.
5. Squats
Push your feet back and land forward close to your hands.
6. Jump up
Jump explosively into the air, arms extended overhead.
Now you know how to do a full burpee. However, in workouts that require multiple consecutive repetitions, complete the overall workout.
Don't stop
If you stop in the middle of your exercise, it will just take you longer to start again. Most people need to stop because they're doing it too fast, but if you're doing a lot of reps, the best thing you can do is go slow and steady.
Choose a speed where you can do more sets of burpees and don't stop. If you only need to do 5 to 10 reps, you can do it a little faster. But if you're doing 50 burpees, slow down so you can maintain a steady pace.
Strike first to gain the upper hand
When most of us first learn to do the burpee, we usually learn to land on our hands before jumping up. But once you understand this basic movement, you can bring your feet back as your hands leave the ground.
Stop thinking about how many burpees you have to do when you have a lot of burpees to do. Keep up the pace and do as much as you can.
Do one small movement at a time: "Fall down," "Plate," "Jump up," and repeat. Enter the state and continue counting.
Overthinking can make you afraid of how much more you have to do. Just keep moving forward and just focus on the details of the movement each time.
Breathe
As best you can, try to keep your breathing in rhythm. Try what works for you.
Recognize that your rhythm will change slightly as you become more out of breath. But try to keep your breathing steady.
Avoid common mistakes
Many people make two mistakes. The first problem is arching your back, which can lead to lower back pain.
The second mistake is losing range of motion. Your chest should be touching the ground, not just your belly button or pelvis. When you jump, your hips need to be fully open.
Try looking straight ahead as you stand and jump - this can help you remember to open your hips.
Maintain good posture
One last thing to note: when you're doing burpees (i.e., doing as many burpees as fast as you can), the perfection of each move may fall by the wayside because you're trying to complete it.
As long as you maintain proper posture and full range of motion, you'll be fine. When you push too hard, each movement looks different, rather than a logical combination of the 6 clean, independent movements listed above.
That said, if you can't complete a full burpee as prescribed, consider modifying the movement to make it less strenuous. If you have limited mobility or are new to exercising or doing burpees, start with a modified version, such as one with fewer push-ups.
Summarize
There's nothing like burpees. Burpees are not a single bodyweight exercise; they work a large number of muscles while improving your cardiovascular fitness.
Of course, once you find yourself dropping down, pushing up, and jumping explosively over and over again, it's less "enjoyable" and more sweaty.
Still, the burpee is a very effective exercise and only requires your body weight and a little space to get started.
Once you've mastered these basic moves, consider doing some more challenging variations like burpees, long jumps, or even burpees + pull-ups.
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