How to perform burpees to get results and not get injured

Burpee, or burpee, is an exercise that combines several movements at once: squats, push-ups and jumping out. It is complex, energy consuming, and very efficient.

Why you should try burpee

Burpee helps to lose weight

Burpee burns a lot of calories, especially if you do the exercise intensively. If you do 20 burpees per minute, with a weight of 57 kg you will burnThe Benefits of Burpees and How to Do Them about 10 kcal, and with a weight of 83 kg - as much as 15 kcal.

Exercise strengthens the muscles of the whole body

The muscles of the hips and legs, chest, triceps and shoulders, core muscles are included in the work.

Pumps heart and lungs

And it does it as well as sprints. When done in a high-intensity interval training (HIIT) format, the exercise is just as effective.Comparison of Responses to Two High-Intensity Intermittent Exercise Protocols to build overall endurance, like sprinting on an exercise bike.

How to properly perform burpees

Despite the many variations on this exercise, there are general rules for doing burpees.

• Stand up straight with your feet shoulder-width apart.
• Bend over and place your palms on the floor.
• With a jump, go to the lying position. Keep your back straight. To prevent sagging in the lower back, tighten your abs and buttocks.
• Do push up until the chest and hips touch the floor. Do not spread your elbows to the sides, keep your shoulders away from your body no more than 45 degrees.
• Squeeze yourself back into a lying position. Make sure that the body rises in one straight line, without kinks and waves.
• With a jump, put your feet in your hands.
• Straighten up and jump upward while clapping your hands over your head.

Despite the fact that burpees seem to be a fairly simple exercise, beginners almost always do it with the wrong technique.

What mistakes can be made when performing burpee

Here are the most common improper performances that prevent you from getting the full benefit of the exercise and can cause injury.

Squatting

Many people in the first phase of the exercise do not lean forward to place their hands on the floor, but squat down, lifting their heels off the floor. After push-ups, they return to the same position and straighten out of it.

This exercise overloads the calf muscles and can result in pain in the legs, feet and knees.

If you do 10-15 burpees per workout, nothing bad will happen, but if there are much more of them, your calves will clog before you really get tired.

To avoid this, keep your heels on the floor and try to bend your legs less while bending.

The same applies to getting out of the lying position - immediately put your feet on your entire foot and straighten out of this position.

Going to support lying through one leg

Often, beginners do not jump at the point-blank position, but take turns unbending their legs. Firstly, it prevents your muscles from receiving an explosive load, and secondly, it greatly reduces the speed of execution.

Jump to support position with two feet, extending the hips in one powerful movement.

Incomplete straightening at the top

Sometimes people do not straighten their bodies while jumping. Such a mistake can arise from fatigue and a desire to finish the approach as soon as possible.

Yes, this way you can make burpees a little faster, but at the same time steal the load from the muscles and get used to the wrong technique. Such burpees will not be counted for you when participating in competitions.

Therefore, always fully unbend at the hip and straighten your back with the overhead pop.

Relaxing on the floor

During the full burpee, you touch the floor with your chest and hips, but this does not mean that you can relax and rest there.

Firstly, it reduces the effectiveness of the exercise, and secondly, it can be dangerous for your back. If you try to abruptly straighten your back while your core is relaxed, the movement may result in injury. loins.

Therefore, do not relax the core at any of the points of the exercise: the buttocks and abs always remain tense.

How to make burpees for different purposes

The exercise can be performed in different ways: with and without push-ups, with squats, or practically on straight legs. This does not mean that some of the options are correct and the rest are not. It all depends on what goal you are pursuing.

To put more stress on your arms and shoulders

Do push-up burpees until your chest touches the floor. The number and speed of burpees will decrease, but you will put more stress on the muscles.

Alternatively, at the bottom of the exercise, tear off your palms from the floor and only then perform a strict push-up, returning to the lying position. This will ensure that you will be working full range and will properly load the shoulder girdle.

To take the strain off your back

Leave in squat to the parallel of the hips with the floor and from it, take a lying support. Make sure that your back remains straight.

The same is true at the exit from the lying position - first jump into the squat, and then straighten. Keep your heels on the floor: squat on a full foot.

If you don't have enough stretching to lower yourself into a squat like this, you can use an armrest to get started. This way you don't have to reach the floor and bend your back.

Do not bend in the lumbar spine during lowering and lifting from the floor. Tighten your abs and glutes to avoid this.

To make as many burpees as possible at a time

This can come in handy if you are competing in some kind of time challenge or crossfit or functional all-around competition.

To prevent your hands from overexerting after the first ten repetitions, do not push up, but fall to the floor. When you descend slowly, you waste muscle strength in the eccentric phase. In the fall, gravity works for you.

Hands only slightly support the body, preventing a strong blow from the chest to the floor.

As soon as the chest touches the floor, it immediately rises. You straighten your arms by extending your back. At the same time, she in no way relaxes - all muscles are tense, the torso is rigid.

From a position below with a bent back and raised chest in one powerful movement, bend in the pelvis and place your feet on the floor next to your hands.

Try to put your legs wider - this reduces the range of extension of the body, which means that you spend less energy.

After straightening, do not jump high - just lift your feet off the floor to count the repetition. So don't waste your time.

How to add burpees to your workouts

This is a truly versatile exercise. You can use burpees like this:

• As a warm-up - 10-15 burpees after dynamic stretching will warm up the body well and prepare it for training.
• As part of bodyweight strength training. This option is suitable for beginners. Start with 3-5 sets of 10-15 burpees and gradually increase the number or difficulty of the exercise.
• As part of an intense interval complex. Burpees are simply created for HIIT, they go well with gymnastics, and with work on cardiovascular equipment, and with a barbell. Search for crossfit burpees and have fun.
• As the only physical activity of the day. Since the burpee pumps both muscle strength and endurance, it is great for those who don't exercise at all. Start with 30 burpees and add 5 times each day until you get to 100.

Do burpees every day, alternate different variations, complement with other movements and arrange speed or number of competitions with friends or yourself.