Burpee (burpy) - execution technique and training secrets

Burpee (burpee) is a composite plyometric exercise from the crossfit discipline. Compound - because it is a mini-complex of simpler exercises (push-ups, squats, jumping), performed without interruption. Plyometric - as it develops explosive muscle strength, speed and endurance of an athlete.

Features of the exercise

In a training technique such as crossfit, increased attention is paid to the burp. Initially, the exercise was invented to assess the physical fitness of American soldiers, however, since crossfit collects the best elements from different disciplines, we attribute it to him to popularize the burpee.

Burpee (burpy) - execution technique and training secrets

First of all, it is worth understanding what elements this exercise consists of. There can be many variations - athletes can complicate and simplify the exercise by adding or excluding certain movements.

The classic version looks like this:

  1. Deep squat, hands on the floor.
  2. Jump jump to point blank.
  3. Push up.

  4. Jump back to the squat.
  5. Jumping out of the squat up.
  6. Return to the squat.

These six elements make up one repetition.

The training task consists in doing the exercise as quickly and correctly as possible and putting the greatest number of cycles into the allotted time interval.

The duration of this interval depends on the athlete’s physical fitness and the characteristics of his training program.

This can be 20 seconds of intensive execution with 10 second breaks for rest, two minute intervals, interspersed with a minute rest and so on. Examples of training (work and rest intervals) for people of different levels of training will be given at the end of the article.

What does doing the burpee give?

So, the essence of the exercise is clear. Now let's figure out why it is needed at all, what advantages it gives, and what physical qualities it develops.

In other words, why does it make sense to master the burpee, even if the crossfit is not particularly interesting to you.

Burpee (burpy) - execution technique and training secrets

The first indisputable advantage - the exercise includes a large number of muscle groups throughout the body. You do sequentially push-ups and jumps from a deep squat, alternating all this with the pose of the bar on straight arms.

The following muscle groups receive the greatest load:

  • Quadriceps, biceps of the thigh, buttocks, and calves.
  • Large thoracic, triceps.

  • Deltoid muscles.
  • Press.

Almost all the muscles of your body are involved in this complex coordination movement. In combination with speed of execution, this gives enormous energy costs.

Burpee has a number of advantages:

  • In order to drive yourself to the full program you do not need any additional equipment.

    Only your own body and a couple of square meters on the floor. This makes the exercise universal.You can train in the hall, at home, on the street, in a hotel room on vacation, in general, anywhere.

  • Exercise trains the respiratory and cardiovascular systems, accelerates blood throughout the body and accelerates the flow of metabolic processes in the body. After spending a few minutes in the morning, you will be alert and energetic all day.

  • Exercise develops explosive strength, speed, coordination and balance. You learn to master every muscle of your body, to perform movements quickly, clearly and in concert.
  • High calorie consumption during exercise makes it an ideal tool in the fight against excess fat. Want to lose weight, dry, burn the eaten piece of cake? Proceed!
  • Saving time, which is important for many busy people. Every day, arrange yourself a few short intervals of work and rest, and you will get excellent physical activity.

    To maintain health and well-being, this will be enough.

Contraindication to the exercise is any injury, painful condition, problems with pressure, heart or blood vessels. To start an intense workout you need to feel good.

So, we turn to the execution technique and variations.

Technique and variations

Let me remind you that the transition from one movement to another is performed without pauses.

The technique of performing the classic version of the burpee is as follows:

  1. Squat down with both palms on the floor on the sides of the case. The bird should be pressed to the calves, your hands should be steady, because you will rely on them at the next moment. You do not need to raise your head up, the neck is a continuation of the spine. This is the starting position.
  2. We jump into the emphasis lying down.

    As you exhale, transfer the weight to your arms and push your feet firmly off the floor, throwing them back. You do not need to jump high, you only need to tear your feet off the floor to straighten your legs.

  3. Now you need to push out. As you exhale, bend your elbows and lower your chest to the floor. The body is absolutely straight, the position of the elbows is not significant.

    Raise your elbows to the sides - load the pectoral muscles more, press it to the body - triceps works more. Do as you feel comfortable. On the exhale, straighten your arms and return to the lying position.

  4. We are back in the squat. Inhale and push your feet off the floor, tossing your pelvis up.

    By jumping you must return to the squat.

  5. Jumping. Now the fun part. Tighten the muscles of the whole body and exhale sharply, jump up as high as possible. Hands reach for the ceiling.

    Your body should straighten into a string. Land on your slightly bent legs and go into the squat.

  6. Repeat the exercise until the end of the time interval.

The above version of the burpee can be varied as much as you like.

So, for beginners who are not yet familiar with the loads that crossfit implies, it is recommended to remove jumping from the exercise.

That is, you are doing everything exactly the same, but instead of jumping up - just get up energetically. Or, as an option, leave the jump, but remove the push-ups (it will be easier for girls).

https: // www. youtube. com / watch? v = DGU2B_I1u_A

In addition to the standard six elements (squat-bar-push-up-bar-squat-jump), you can add others at your discretion.

This can be kicks and kicks, jumping onto the platform, etc.

If you are an advanced athlete, you can add weight. For beginners and people with an average level of training, this is not recommended. Exercise can be performed with dumbbells or in a special weighted vest.

In other words, you can vary the exercise as much as you like.

The main thing is not to allow yourself to be lazy. That is, if jumping out, then at full strength and as high as possible, if push-ups, then full, performed correctly, and not just slightly bent arms.

And, of course, the most important aspect is the control over one’s own well-being. If the heart starts to jump out, you feel nauseous or other unpleasant symptoms, stop training. However, note that you cannot immediately lie flat on the floor.

Take a walk, restore your breathing, but do not reduce the intensity sharply to zero - this is dangerous for the heart.

Examples of training

For beginners, you can offer this training scheme using the burp exercise:

  1. Do the exercise for two minutes.
  2. Two minutes rest.
  3. Repeat 3 times or as much as you can.

You can progress by increasing the number of repetitions of the exercise in the interval, reducing the time of rest or adding "circles".

For the average level of preparation:

  1. Two minutes of exercise.
  2. One and a half minutes rest.
  3. Repeat 5 times.

For advanced athletes:

  1. Three minutes of exercise.
  2. One minute rest.

  3. Repeat 6 times.

There is still such a technique as the tabata protocol. In this case, the exercise is intensively performed for 20 seconds, then there is a 10 second break. This is repeated 8 times (4 minutes), then there is a minute rest, etc.

Whichever option you choose, adding burpee to your training program, you are guaranteed to speed up the metabolism, significantly increase the level of endurance and explosive strength, and also tone the muscles of the whole body.

Show yourself what you are capable of. Good luck!

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