Burpee (burpee, burpee) - legendary crossfit exercise

Burpee (aka burpee, burpee) is a legendary crossfit exercise that does not leave anyone indifferent. He is either adored or hated with all his heart. What kind of exercise it is and what it is eaten with - we will tell further.

Today we will take it apart, tell you about:

• The correct technique for performing burpee, which will be useful both for beginners and for those who have once done it;
• Benefits of burpee for weight loss and drying;
• Feedback from athletes about this exercise and much more.

Definition and translation

First of all, let's start with the definition and translation of a word. Burpees (from English) - literally “crouching down” or “push-ups”. The dictionaries provide an explanation - this is a physical exercise consisting of a squat and a deadlift and ending in a standing position.

It turns out somehow uninteresting. In general, this is an international word, understandable in all languages ​​of the world. By the way, between burpees or burpees - use the burpee correctlywhile maintaining the natural pronunciation of this word from English.

Burpee is a crossfit exercise that combines several sequential movements such as squat, prone and jump. Its peculiarity lies in the fact that in 1 cycle of its implementation, the athlete works out the maximum number of muscle groups in the body, using almost all the main ones. But the muscles of the legs undoubtedly receive the key load. Burpee is a multi-joint exercise that engages the knees, shoulders, elbows, wrists and feet. And everything is pretty active.

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The benefits and harms of burpee

Like any exercise, burpees have their own objective advantages and disadvantages. Let's briefly dwell on them.

Benefit

The benefits of burpee exercise can hardly be overestimated, because, along with basic strength exercises, it has long become the mainstream of almost any crossfit program. So, in order - what is the use of a burpee?

• Practically every muscle in your body works during burpee exercise. Namely, the hamstrings, glutes, calves, chest, shoulders, triceps. It is difficult to imagine another exercise that could boast such a result.
• Burpee perfectly strengthens the core muscles.
• Calories are burned perfectly. We will talk about this in a little more detail later.
• The metabolic processes of the body are accelerated for a long time.
• Speed, coordination and flexibility are developed.
• The cardiovascular and respiratory systems of the body are perfectly trained.
• Does not require sports equipment or control over technique from the coach. The exercise is as simple as possible and absolutely everyone succeeds.
• The simplicity and functionality make burpees an ideal exercise for aspiring athletes.

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Harm

Of course, burpee also has negative sides - they are few, but still they are. So, the harm from burpee:

• Serious stress on almost all joints of the body. Mostly knees. But also, if you unconsciously "flop" on your hands in a prone position, then there is a likelihood of injuring your wrists. Ideally, the exercise is best performed on a rubberized surface.
• Many people get bad mood after learning that burpee was included in WOD.

Well, that's all, perhaps. As you can see, burpee is no more harmful than fast carbs at night.

How to make burpee correctly?

Well, here we come to the most important thing. How to do burpee exercise correctly? Let's understand the technique of performing it in stages, having studied which even a beginner can cope with the exercise.

It should be said that there are many varieties of burpee. In this section, we will analyze the classic version. Once you learn how to do it, you will probably have no problems with the rest.

Let's walk through the technique of performing burpee step by step.

Step 1

The starting position is standing. Then we sit down on the cards, rest our hands in front of us on the floor - hands shoulder-width apart (strictly!).

Step 2

Next, we throw our legs back and take the position of an emphasis lying on our hands.

Step 3

We do push-ups so that the chest and hips touch the floor.

Step 4

We quickly move back to the support position while standing on our hands.

Step 5

And also quickly move to position number 5. With one small jump of the legs we return to the starting position. In fact, 4-5 steps are one movement.

Step 6

And the finishing touch is a vertical jump and an overhead clap. (Caution: Be sure to take a fully upright position and do the clap straight over your head.) In no case should you slouch - your back should be straight.

How many calories does burpee burn?

Many people who are looking for all kinds of and most effective ways to lose weight are interested in the question, how many calories does burpee (burpee) burn? After all, the fame of this universal exercise runs ahead of him, attributing to it a lot of miraculous properties. Let's analyze what is the calorie consumption of burpees in comparison with other types of activities, based on different weight categories.

The calculation was taken from the following calorie consumption per 1 burpee = 2.8 at a pace of 7 exercises per minute. That is, if you follow this pace, then the average calorie burning rate during a burpee will be 1200 kcal / hour (with a weight of 90 kg).

Breathing during exercise

For many athletes, the main difficulty is breathing during burpee. After all, it's no secret that the hardest thing to do at first is to do this exercise precisely because of the fact that the breath goes astray. How to be in this situation? How to breathe correctly with burpee in order to perform it as efficiently as possible for the body?

Experienced athletes recommend the following breathing pattern:

1. Fell down (lying on the hands) - inhale / exhale -> do push-ups
2. We bring our legs to our hands -> inhale / exhale -> make a jump
3. We land, stand on our feet -> inhale / exhale

And so on. The cycle continues. That is, there are 3 phases of breathing for one burpee.

How much burpee do you need to do?

How many times you need to do burpees depends on the task that you set for yourself. If it is part of the complex, then one amount, if you decide to devote training only to this exercise, then another. On average, for 1 approach for a beginner it will be good to do 40-50 times, for an already experienced athlete 90-100 times.

The normal pace for a burpee for training is at least 7 times per minute.

Records

At the moment, the most entertaining are the following world records for burpees:

1. The first of them belongs to the Englishman Lee Ryan - he set a world record 10,100 times in 24 hours on January 10, 2015 in Dubai. At the same competition, a record was set among women in the same discipline - 12,003 times were submitted to Eva Clark from Australia. But these burpees did not have a jump and clap over their heads.
2. As for the burpee in the classic form (with a jump and clap over the head), the record belongs to the Russian Andrei Shevchenko - he made 4,761 repetitions on June 21, 2017 in Penza.

That's it. We hope you enjoyed the review on this great exercise. Share it with your friends! 😉

Watch the video: Moving Better. Burpee Efficiency (November 2024).