Burpee with a jump forward

Crossfit exercises

6K 0 31.10.2017 (last revised: 18.05.2019)

CrossFit is valuable as a sport in that it has programs for both beginner athletes and variations for more experienced athletes. In particular, due to this - there is no limit of perfection in technique and complexity of exercises. An example of this would be a forward jump burpee. It would seem that this is a small addition to the original exercise, however, due to the additional emphasis on previously unused muscle groups, it may become the only one in the preparation of an athlete for the long summer months.

Benefits of exercise

Why use jump forward burpees in your program? After all, the necessary muscle groups can be developed without using such a technically complex exercise. The thing is that this exercise is aimed at developing explosive strength.

In particular, jumping out allows you to simultaneously work out:

• quadriceps - like muscles that extend the legs at an accelerated pace;
• gastrocnemius, including the underlying soleus muscles. Indeed, during the active phase of movement, the basis of the impulse is transmitted by this particular group;
• thigh muscles - which bring the body into the desired position.

All of these are useful for people who combine CrossFit with other sports. The best results in burpees with a jump forward are shown by athletes in speed-strength sports such as European and American football.

Due to the unusual amplitude of movement, and a pronounced fast execution style, they allow you to develop your running speed and jump range.

What muscles work?

In the case of considering such an exercise as a burpee with a jump forward, the entire muscular arsenal of the human body is involved. At the same time, at different phases of movement, the intensity and emphasis of the muscles used is significantly different:

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Exercise technique

The forward jump burpee is practically the same as the classic basic burpee. However, due to jumping out (which is an important component of the third phase), it can significantly increase the load on the quadriceps and calf, which practically do not participate in the classic variation.

Exercise phases

The technique of performing burpee with a jump forward includes:

Phase 1:

1. Become straight.
2. Sit down.
3. Jump to the "lying position".

Phase 2:

1. Push up on the floor. It is permissible for girls to do push-ups from their knees.
2. Return with a jump motion to the "squat" position.

Phase 3:

1. Jump sharply from the sitting position, up and forward, trying to overcome the maximum distance.
2. Return to phase 1.

The execution time should be at least 7 repetitions per minute. The main task of an athlete is to increase productivity and endurance while maintaining a constant pace and correct technique!

What to look for when doing?

In order to perform the exercise as efficiently as possible and at the same time avoid injury, before starting work, you need to make sure of the following things:

• The quality of the shoes. Due to the presence of a jumping movement, in the absence of good soles, improper execution of the technique can lead to very sad consequences;
• Correct breathing. The exhalation is done exclusively during the jump phase. No half-measures.
• The pace of execution is one of the fastest exercises in CrossFit. If a high tempo is not observed, the efficiency of the jumping component drops by 20-30%.
• When working with weights, you need to control your movements. To do this, it is better to work with a partner who, if necessary, will point out mistakes.
• When jumping, you need to try not to reach the top position (ordinary jumping out of a squat), but try to move the gluteal muscles and body. Imagine you are running long jump. The range of motion should be the same.
• Balance - after the jump, it must be observed, otherwise the work efficiency decreases.
• Burpee with a forward jump is a basic exercise, so you need to perform it first, since in case of pre-fatigue, its effectiveness will noticeably decrease.

Recommendations

Burpee with a jump forward is often perceived not as a separate exercise, but as a superstructure.

The best recommendation for its use would be a combination with a simple burpee. For example, you can first work in endurance jumping mode, and when your legs are clogged with blood, move on to a simple burpee. Why are these different exercises? Everything is very simple - if with a simple burpee - the press and arms receive the greatest load, then in the case of the jumping component, the greatest load falls on the muscles of the legs!

After completing the circles of these two exercises, you can continue to load the pre-exhausted muscles separately.

And most importantly, because of the high intensity of this complex, it is better to work under the supervision of a trainer, or take a heart rate monitor with you to check the state of the cardiovascular system

Watch the video: Burpee Hop Forward Jump Back (November 2024).