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6 steps to follow up
n- Stand straight and put your arms by your side;
- Now do a squat;
- After performing a squat, have a short jump up;
- Sleep on the floor in a plank position;
- Hold the plank for a second or two. (Be careful that the plank is correct);
- If you want to add an extra challenge to your burpees, throw in a swedish swim here! If it’s hard for you, just get up from the plank and stand again;
- After standing up, now squat again and repeat the squat, jump, plank cycle again.
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Common mistakes in Burpee implementation
The correct way to carry out the burpee movement is very important. If you perform this movement incorrectly, there is a high possibility that you will get injured. Many people make the following mistakes when doing burpees.
First mistake: not warming up
Burpee movement is a high-pressure, full-body exercise, so you must warm up your body before doing it. If you stand up without warming up, you are likely to put pressure on your muscles, joints, and even your heart, which is a mistake.
The second mistake: incomplete implementation or fraud
If you do a burpee, do it correctly and thoroughly. If it is difficult for you, do the simpler version. So perform squats, planks, swedish swimming, jumps correctly and completely. If you don’t do this, it won’t have enough effect on your muscles and you won’t progress; You may damage your joints. For example, when you have to be in the plank position, if you arch your back too much, you will put pressure on your spine and get back pain.
The third mistake: wrong jump and landing
When it comes to the burpee movement, do you need to see that your arms are locked out properly, abs are engaged, your spine is straight, your neck is in line, and your legs are properly bent? Another thing to consider is your landing. Most people tend to land on their heels instead of their toes, and this usually leads to injuries to your ankles and even your back.
How many moves do you know? Burpee can be done in different ways and increase its effects. In this section, we will introduce the most common and effective movements and explain how to perform each movement correctly.
1. Simple move
Basically, burpees are a combination of three exercises: squats, swedish position, and jumps. Before you try to diversify, you need to master the basic and standard burpee, remembering to engage your abs throughout the movement to protect your lower back.
How to move
n- Stand with your feet shoulder-width apart;
- Lie on the floor (plank) and do a Swedish swim;
- lift yourself off the ground with one push and jump up;
- Be ready for the next iteration and repeat the steps from the beginning without hesitation.
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2. Burpee with swedish swimming
How to move
n- Start just like a simple burpee;
- But in the swedish position, keep your legs open and do a swedish;
- After performing Swedish swimming, stand up and jump up;
- Now repeat the exercise from the beginning.
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3. Burpee My Spider
How to move
n- Start by doing a normal burpee, but as you lower for a Swedish swim, bring your right knee toward your right elbow without letting your hips rotate;
- As you return your right leg to the starting position, stand up and make a small jump;
- When you stand up, you should start the burpee from the beginning, but this time bring your left knee to the left elbow;
- Finish the exercise like a simple burpee and do 10 repetitions.
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4. Stretching the body
You can do this exercise wearing socks to make it more comfortable.
How to move
n- Start with a normal burpee.
- As you perform the Swedish swim, pull your feet toward your hands and lift your hips up, being careful to focus on keeping your back straight;
- Now again just like in the picture, move your arms and legs apart and move your legs back;
- Finish the exercise like a simple burpee.
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5. Burpee with plank from the side
How to move
n- This burpee is like a simple burpee, except that before you get off the ground and jump, you do a plank to the side;
- On the next repetition, do the sideways plank on the other side.
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6. Burpee with leg jump in stomach
To perform this movement, it is important to wear underwear or jump on a yoga mat (soft mat).
How to move
n- Perform a simple follow-up motion.
- When you stand up, perform a full jump with your legs tucked into your chest and jump as high as explosively as possible.
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7. Jump forward
Tip: For this jump, you need to make sure you have plenty of space. If your space is not enough, you can land behind your head.
How to move
n- Run a simple burpee,
- When jumping, adjust to land as far forward as possible.
- After landing, slowly come back up and repeat.
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8. On the box or step
How to move
n- Do burpees as usual, except that you have placed a box or step in front of you with a standard height.
- When you reach the last part of the burpee, jump onto the box, land slowly and drop your hips back and bend your knees slightly and come back down to the floor.
- Repeat the same steps from the beginning.
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9. Burpee with a medicine ball
n- Do a regular burpee while holding a medicine ball;
- Do the Swedish swimming motion with your hands on the ball;
- This makes the stomach and shoulders more involved;
- Then, as you would in a regular burpee, perform your jump and bring the ball over your head.
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final word
Burpees are a challenging, fat-burning, and strength movement that can have a huge impact on increasing your strength, endurance, and fitness. In this article, we talked about the benefits of burpees and introduced and taught different types of burpees.
References: livefit – lispine
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