Crossfit exercises
5K 0 27.10.2017 (last revised: 18.05.2019)
Few athletes genuinely love to do burpees, and for good reason: it is physically and psychologically difficult. But this must be done if you are seriously aiming at achieving good results in CrossFit. In this article, we will tell you how to properly do frontal burpees - a variation of the exercise familiar even to novice CrossFitters.
The benefits of exercise
Usually frontal burpees are done in combination with a barbell jump and a 180 degree turn. Of course, this variation is much more difficult than the classic one, as the legs will work much harder. By the end of the set, the bar will seem like an insurmountable obstacle, and the quadriceps will make itself felt with each jump.
The benefits of frontal burpees are obvious and are as follows:
1. development of aerobic endurance;
2. improving the speed-power and functional qualities of the athlete;
3. training of the cardiovascular system;
4.Increased energy expenditure, which allows you to spend more calories and burn more fat.
The higher the speed of the exercise, the stronger these benefits will manifest. The heart rate during burpees is much higher than when doing regular cardio, therefore, all metabolic processes are faster.
What muscles work?
The main work is performed by the following muscle groups:
- quadriceps;
- gluteal muscles;
- biceps of the thigh (when jumping);
- triceps;
- pectoral and deltoid muscles (during push-ups).
The rectus abdominis muscle acts as a stabilizer, it allows you to keep the body straight during the entire approach.
© Makatserchyk - stock.adobe.com
Execution technique
The technique of performing frontal burpees does not differ much from the classical ones, but there are still some subtleties in the process. This exercise variation is recommended as follows:
- First you need to stand in front of the bar, facing it at some distance. Another option is to sit sideways to her. Further, from a standing position, an emphasis is taken lying.
- Further push-ups. Your task is not just to take an emphasis while lying down and do push-ups, but if possible, do it quickly and as energy-efficiently as possible. Only then will the movement be really explosive. It is best to do army push-ups - we fall sharply to the floor on half-bent elbows, lower ourselves until the chest touches the floor and rise sharply upward due to the effort of the pectoral muscles and triceps. So you practically do not spend energy on the passage of the negative phase of the movement. If your physical fitness does not allow you to do army push-ups with ease, it is better to do regular push-ups at first, doing burpees.
- To jump sharply forward and upward, you first need to take a suitable position for this. Without changing the position of your hands, make a small jump forward (about 30 centimeters), stand up and bend your knees.
- From this point we need to jump forward. We recommend jumping over a barbell or any other at least a small hill. This will allow you to hone your technique, as you will be jumping, not just lifting your feet off the ground.
- Jump out sharply and land on slightly bent legs. If necessary, make a 180 degree turn in the air or on the ground after landing. In the jump, do not forget to raise your hands above you and clap them in your palms - this is a kind of signal that the repetition is completed.
- Do it all over again.
One approach should have at least ten repetitions. All jumps should be short, you don't need to jump one and a half meters off the bar. This will save you a few extra reps.
