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Moving is very challenging and difficult! Yes, it’s hard! Especially if you have never done burpee before. But if you do burpees every day, even a few times, you will master this effective and useful movement in no time, like a professional athlete.
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Just like any worthwhile goal, accomplishing it quickly and consistently requires a lot of persistence and effort. One way to stay motivated is to recognize the many benefits of burpees. In the continuation of the vitamin article, we will tell you why burpees are useful and good, and we will teach different types of burpees.
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What is movement and what are its benefits?
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Burpees are a full-body, high-intensity exercise that has become very popular due to its amazing effect on muscle strengthening and improving cardiovascular endurance. This exercise is a strength movement, but if done consecutively and quickly, it becomes an aerobic activity.
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It might be interesting to know where the name of this exercise comes from? Mr. Royal H. Burpee was an American physiologist who invented a four-step exercise. This exercise later became very popular in the world of bodybuilding and is now even one of the test materials of the US Army. In honor of Royal H Burpee, this exercise was called Burpee! Despite its challenging nature, burpees have countless benefits that are definitely worth incorporating into your workout routine.
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1. Burpee is a full body workout!
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One of the main benefits of the burpee movement is that it is a full-body workout for the entire body. This dynamic workout targets different muscle groups including the chest, shoulders, triceps, abs, quadriceps, glutes and hamstrings. By engaging multiple muscles at the same time, you can effectively strengthen your entire body and save time.
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2. Strengthens cardiovascular health!
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Burpees (especially if you’re going to do several in a row) are a high-intensity exercise that requires quick, explosive movements. This high intensity not only helps build muscle, but also significantly improves your aerobic capacity.
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3. It causes fat burning and weight loss!
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As a high-intensity, full-body workout, burpees are an effective way to burn calories and lose weight. Combining strength training and cardiovascular training in one move will increase your metabolism and help you burn more calories during and after your workout.
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4. Increases strength and agility!
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The burpee movement requires a combination of strength and agility. The explosive nature of this exercise helps develop the fast-twitch muscle fibers responsible for power and speed. Doing burpees regularly can improve your overall strength and agility to make you more efficient and faster in other sports and exercises.
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5. Increases balance and coordination!
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Carrying out burpee movements is a complicated and difficult task in a row! But doing it will challenge and eventually strengthen your balance and coordination. As you transition from a squat to a plank, then back to a squat, and finally a jump, your body must constantly work to stabilize itself and watch for the next move. By the way, when the movement is over; You have to go through the steps again.
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This consistent work helps improve your balance and coordination, which can lead to better performance in other aspects of your life, from everyday activities to exercise.
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6. No equipment required!
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One of the most attractive aspects of the burpee is its simplicity. You don’t need specialized equipment or a gym membership to perform this exercise. All you need is some space and your body weight. This makes the burpee movement an accessible and convenient addition to any workout routine, whether you’re at home, at the park, or on the go.
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7. Makes the midsection stronger!
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A strong core is essential for overall stability, balance and injury prevention. The burpee movement specifically engages your mid-body muscles, including your abdominal muscles (abdominal obliques, rectus abdominis), back, and sides throughout the movement. This central muscle engagement helps build strength and stability and leads to better posture and reduced risk of injury.
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How to move forward? (step by step tutorial)
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There are many burpees to choose from, the movement you choose should be based on your needs and current fitness level to give you the best results. You can do a simple forward movement. Here we teach a standard burpee example step by step.
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You can install the Vitamin application and access the movement bank for free. In the movement bank section, there are all sports movements with their videos and explanations.
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Click on download to download the Fitamine sports application in both Android and iOS versions.\n
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6 steps to follow up
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- 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
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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.
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First mistake: not warming up
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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.
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The second mistake: incomplete implementation or fraud
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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.
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The third mistake: wrong jump and landing
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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.
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How to perform different types of movement
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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.
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1. Simple move
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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.
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How to move
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- 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
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How to move
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- 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
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How to move
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- 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
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You can do this exercise wearing socks to make it more comfortable.
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How to move
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- 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
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How to move
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- 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
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To perform this movement, it is important to wear underwear or jump on a yoga mat (soft mat).
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How to move
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- 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
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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.
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How to move
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- 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
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How to move
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- 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
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- 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
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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.
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References: livefit – lispine
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