For many, the word Burpee It is synonymous with fear.
And it is not for less, it is a demanding exercise that will require a lot of effort if you want to get the most.
Have you ever wondered why the crossfitters (regular at CrossFit) are tan punctual to your training?
Guess.
In many Boxes, The punishment to be late is to do Burpees. As if not to strive to be punctual ...
(You know what punish your children next time they go to the bullfighter arrival at home).
In this article we are going to tell you everything about this type of exercise, so that you lose their fear and training with them safely.
The benefits are worth it.
Let's go to it.
What are the Burpees And what is its origin
Although the Burpees They have become very fashionable in recent years, especially in the CrossFit, They are not something new.
His name owes it to Royal H. Burpee, Physiologist at the University of Columbia (USA) in the 30s, which, during his thesis, developed this exercise.
He sought to be able to evaluate the physical conditions of a person with a simple and without material exercise, but that was demanding and very intense.
Subsequently, it was the American army that began using it to test the resistance of its military and the Navy, as preparation for World War II.
Royal H. Burpee I only asked for 4 repetitions and measured the pulse before and after them. It is not known at what time changes were implemented in the exercise and repetitions were increased.
He Burpee It is an anaerobic exercise, which means that it is of great intensity, short duration, does not look involved and is performed only with muscle energy. Although the reality is that for most mortals it does not run out of air is impossible.
This exercise aims to toning, but its benefits are many more. In the Burpees Several movements are made that activate different muscle groups, making the whole body work: legs, arms, abdomen, back and chest.
Types of burpees
We tell you the types of Burpees more common. You can choose according to what muscles decide to work and your physical condition.
Simple burpee.
The original, the one who designed Royal H. Burpee.
You start making a squat (squatting) until you touch the ground with your hands, then you stretch your legs back to be in an iron position and pick them up again until you return to the squat and get up.
Easy? You'll see how the thing is now complicated ...
Burpee without squat.
Well, that, this time the squat is eliminated, passing to the iron position and returning to the vertical position of another jump.
With this version you work less your legs, but you increase your resistance and put your cardiovascular system to the limit.
From here, we add movements.
Burpee with vertical jump.
From the squat you pass to an iron position and once you return to sitad, you make a vertical jump, everything you can.
Burpee with side jump.
On this occasion you will perform the squat, you will go to an iron position, but you will quickly go to the side plate. You must change side in each repetition.
Burpee Jack.
In this case, in the iron position you make a Jumping Plank (You open and close your legs with a jump).
Burpee with jump to the drawer.
In this case you will perform some of the previous versions, but the final jump is done to a drawer, Step, Bank ...
The higher you must jump, the more intense the exercise will be.
These are just some types of Burpee. You can combine them with other exercises such as dominated, Hindu flexions, jump with knees to the chest, etc.
You can also adjust it to your possibilities. For example, if at first you lack strength to make flexion, you can support the knees.
The most common mistakes when making Burpees
We do not want you to injure you, so we are going to tell you the most common mistakes and how to avoid them.
Do not master the exercises separately.
You will have to make squats, plates, flexions, jumps, etc., and you will want to make them quickly to perform more repetitions (or to soon end the suffering). If you do not master the exercises, you will end up neglecting the technique and you will be more risk of injury.
If any exercise does not do well (or do not know if you do it correctly), better practice it before with your Coach
Do not heat in conditions.
Many people use Burpees As part of the warming.
Mistake!
This type of exercise is very demanding and requires prior preparation to be able to execute it without harming.
Not being concentrated.
We know that you want to end as soon as possible and it is easy to let the mind fly, but it is important that you are concentrated in each movement so as not to neglect the technique and minimize the risk of injuring yourself.
Fold your back.
You must make sure you leave your back straight when you are in an iron position.
Squeeze the core (Abdominal, Lumbar ...)
Do not cushion the fall.
Not making the jumps correctly means giving a great impact to your knees.
Remember to land with the tip of the feet, flexing the knees slightly.
Place your shoulders badly.
The plates and the flexions have their trick.
You must place your shoulders at the height of your wrists, neither in front nor behind. So you save your shoulders and dolls an unnecessary tension, you reduce the risk of injury and make sure you get the most out of the exercise.
Do not listen to your body.
He also has a limit.
It is important that you listen to it and do not exceed yourself for making a few more repetitions.
Benefits of practicing Burpees
Surely some of the benefits of this exercise surprise you and convince you to include them in your training:
- You do not need material: You can do it wherever you want.
- Accelerate your cardiovascular system and your metabolism: Put your heart and lungs a su maximum performance.
- You work several muscle groups at the same time: Few exercises work the whole body.
- You lose fat without reducing muscle mass: With a good technique, applied intensely, you can burn up to 10 kcal. By minute while you work the force. Of course, this data is an average that will vary depending on your weight, speed, type of exercises ...
- You can measure your physical condition: You test the number of repetitions and check how your resistance increases.
- IMPROVEMENT YOUR COORDINATION: A plus.
What training of Crossfit We will find ourselves Burpees
You better get along with the Burpees Because you are going quite a lot with them.
They are used a lot in AMRAP combined with other exercises or alone. You know, so many Burpees As you can in x minutes.
You will also find them in the EMOM, where you must make a number of repetitions established in a minute, being able to rest only the second leftover (if you have plenty of) before starting the next minute with another exercise.
In addition, there is the version Death by Burpees, where you will have to do so many Burpees As you can in a minute, and in the following minutes, too!
Is it to die or not?
And, for very advanced levels, there is a type of Endurance, called Pukie Brewster, in which you will have to perform 150 burpees in the shortest possible time.
See adjusting you wristbands.
As you can see, the different types of Burpees They will be your demanding companions of CrossFit.
Conclusions
It will take time to dominate the Burpees As you would like, but the effort is worth it.
This complete exercise takes your maximum potential, improving your technique and working practically all muscle groups.
Whether you are looking to lose weight and if you want Burpee.
Will you get Royal H. Burpee Do you feel proud?
P.S. Tell us how your love-hate relationship goes with this exercise. 👇
