Burpees have a reputation for a very good reason. They’re one of the most effective as well as extremely-challenging exercises out there. In addition, fitness buffs everywhere just love to hate them.
The burpee exercise is basically the combination of a squat thrust in addition to a squat jump and often a push-up. There are various ways to perform burpees. Some fitness professionals coach burpees with a push-up or – alternatively – a cue to drop your body all the way down to the ground whereas other trainers coach burpees with just a jump back to a plank.
Irrespective of exactly how you perform the exercise, burpees turn your body into the best piece of workout equipment ever, training almost every single muscle in your body – including your shoulders, chest, abs, quads, inner thighs, butt as well as and triceps – and sending your heart rate through the roof for phenomenal calorie-burning, muscle-building benefits.
What Are The Benefits Of Burpees?
Here’s a quick look at the top advantages that burpees offer:
- Builds strength in your upper body as well as your lower body,
- Boosts endurance,
- Increases your heart rate,
- Burns calories,
- Works most of the main groups of muscle in your body,
- Revs up your metabolism, and
- Improves cardiovascular capacity.
How To Perform A Burpee With Correct Form
- Begin in a squat position with your knees bent, with your back straight, and your feet about shoulder-distance apart.
- Lower down your hands to the ground in front of you so that they’re just inside your feet.
- With your weight being placed on your hands, kick your feet back so that you’re on your hands and toes as well as in a push-up stance.
- Making sure that you keep your body straight from head to heels, perform one push-up. Keep in mind that you must not to let your back sag or – alternatively – to stick your butt in the air.
- Do a frog kick through jumping your feet back to their beginning position.
- Stand and then reach your arms over your head.
- Jump into the air quickly so that you land back where you began.
- As soon as you land, making sure that you have your knees bent, ensure that you get into a squat position and perform another repetition.
Maintain Your Jump Efficiency
When you’re performing burpees, think about getting off the ground as efficiently as you can. Note that we didn’t say quickly. If you concentrate only on quickness, however you’re not hitting efficient positions, you will leak and waste energy. As a default, you won’t get up as quickly as you would like to. And if you’re wasting a tonne of energy on each rep, it’ll slow you down and tire you out faster as you pile up reps and work time.
Ensure That You Keep A Wide Base
Always think about ‘feet wide’ when performing burpees and at least shoulder-distance apart at all times. Basically, you want your feet always at a width from which you are able to jump. So when you drop your torso to the floor, and you’re in that plank, they are wide. And when you leap your feet back towards your hands, they’re wide, as well. Do this, and when it’s time to jump, you won’t have to waste any time getting into the best position to jump as you’re already there.
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