All about burpees, the ultimate fitness exercise!


The burpee is one of the most fashionable bodybuilding exercises in recent years. Used very often (sometimes too much) and everywhere by trainers, it is interesting to know its interest and its impact on the body. Our bodybuilding expert David Costa tells you all about burpees: the muscles used, when and how to include them in your sessions… And you’ll also see that this exercise has several variations, depending on whether you want to gain muscle or increase your cardio. What parts of the body do burpees work? With the development of CrossFit (and even street training facilities), men seem to have discovered a new fitness exercise: burpees. Today, neither an athlete nor a coach includes them in their training… even if this is not always justified. Muscles used during the exercise To fully understand how this exercise can make push-ups and many other movements obsolete, it is therefore necessary to know more precisely what it is for. So tell yourself that burpees are a functional exercise that mobilizes many muscles in a coordinated way during their execution. In particular, we mention: In addition, due to its dynamic execution, it requires a significant coating/fixing effort, which adds difficulty to its production. When we do burpees, we do real “chain” work with everyday actions like squatting, landing, standing up and jumping. It is no coincidence that this exercise is widely used in the military world but also in obstacle courses such as the Reebok Spartan Race. The proper technique for doing burpees Now that you know which muscles burpees work, let’s look at the technique part. Because, as with any bodybuilding exercise, if you don’t do it correctly, it won’t be fully effective. Therefore, the movement can be divided into 5 steps: stand up, with feet shoulder-width apart; slowly lower to a squatting position and then place your hands on the floor; once crouched, throw legs back to move into plank position (like during a paddling session); do a push-up; quickly return to a squat position by bringing your feet back, then jump back to the starting position, arms stretched skyward. To fully understand how to do burpees, check out the video exercise: In short, why do burpees? Often considered a “calorie killer”, burpees are very common in different workouts because they require a significant effort on the body. Here are the benefits of performing this movement in your workouts: it improves your physical condition (1): performed in long series, burpees strongly request the aerobic system; improve your anaerobic endurance as shown in Sakamaki’s study (2); increase the cardio and energy demand of a sequence: add it to an exercise set to make it more cardio; improve ease with body weight: doing a burpee requires mobility, coordination and body awareness; push yourself, challenge yourself (eg: do 50 burpees as fast as possible); make a group of athletes work with ease; penalize or punish an athlete who does not respect the rules! To help you position yourself, the burpee test allows you to measure your physical condition according to the maximum number of repetitions performed without a time limit and without rest. Here’s a table that will let you know your level: Some variations to do burpees To vary the pleasures, here are several ways to spice up your burpees. Naturally, these variations are not all accessible to beginners: ½ burpees: do not do push-ups or jumps. Start standing, place your hands on the floor, throw 2 legs back, bring your chest up and lie down. weighted vest burpees; burpees with a jump over a weight bar; burpees with a jump over a box; burpees with knees raised by jumping; burpees with traction while jumping; pistol burpees: Instead of jumping with 2 legs, when you are in a folded position (knees to chest), lean on 1 foot (pistol squat) and push yourself up. of one leg; Back/Forward Jump Burpees: Instead of jumping while standing up, perform a front or back jump. As you may have understood, burpees are an excellent tool for burning calories and improving your physical condition! Include it in your workouts and feel free to let us know how you feel. These general tips do not take into account the physical characteristics of each person. For a complete and personalized program, David offers you a remote method that will allow you to achieve your goals in record time.▶️ Discover the secrets of David Costa References:(1): McRae, G., Payne, A., Zelt, JGE, Scribbans, TD, Jung, ME, Little, JP and Gurd, BJ (2012), Extremely low volume, whole body aerobic resistance training improves aerobic fitness and muscular endurance in women. Applied Physiology, Nutrition & Metabolism, 37(6), 1124-1131… (2): Sakamaki, T. (1983). A study of the burpee push up test as a simple method of measuring endurance. Nippon Ika Daigaku Zasshi/Journal Of The Nippon Medical School, 50 (2), 173-190…
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