Burpees, fitness, exercise Burpees: This is what you need to pay attention to with the fitness all-rounder. Image:Instagram/@freeletics
Burpees: How to perform the popular fitness exercise correctly
Some love them, others hate them - something in between simply does not exist. But where does the fascination and hype about Burpees come from and where are risks possibly hidden?
Together with the experts from Freeletics, we want to introduce you to Burpees: What is a Burpee and what does the perfect execution look like? Why are burpees so celebrated and what are possible risks and injuries?
The Burpee is a classic Freeletics exercise that trains the entire body in a single movement! Essentially, a Burpee is a combination of the three individual exercises push-up, squat and stretch jump.
During the execution, you first jump from the stand into the push-up and briefly place your chest on the floor. Then you jump into the squat and stretch explosively while your hands touch the back of the head.
Above all, pay attention to a straight or upright posture of the upper body. This is especially true for the push-up and the stretch jump. The knee, hip and shoulder should form a straight line. During the jump, the feet should definitely leave the ground. Here, the experts from Freeletics show how it works:
Burpees offer you a variety of benefits that can improve your fitness and physical strength:
Effective full-body training: With Burpees, you address many muscle groups at the same time. You not only train your legs and arms, but also strengthen your abdominal muscles, your back and your shoulders. The result - a stronger and more defined body.
Increase endurance: Burpees are an excellent cardio training that drives up your heart rate in no time. By combining strength and endurance exercises, you not only improve your aerobic, but also anaerobic endurance. In plain language, this means: longer and more intense training sessions without quickly getting out of breath.
Increased calorie burning: Burpees drive up the pulse in no time. The high intensity of the exercise leads to an increased metabolism, even long after training. This afterburn effect ensures that you continue to burn calories even after the workout and thus support your weight loss.
When performing burpees, certain errors can lead to injuries or impair the effectiveness of the exercise. Therefore, pay attention to the following sources of error:
Uncontrolled movements: It is important to carry out the movements at Burpees in a controlled manner and carefully. Avoid jerky movements or a too fast pace that could put additional strain on your joints. Perform the movements fluently and at a pace that is comfortable for you to minimize the risk of injury and maximize the effectiveness of the exercise.
Poor body alignment: Position your hands under your shoulders when you are in the push-up position. Avoid sleakage of the back or lifting of the buttocks, as this can lead to an unhealthy load on the spine. Keep your body in a straight line throughout the exercise to ensure optimal posture and stability.
Overexertion: Slowly approach this exercise. It is highly complex and can quickly overwhelm. Therefore, adjust the intensity of the exercise to your individual fitness level and increase slowly when you feel comfortable and have internalized the technique. Be sure to respect your limits to avoid overexertion, exhaustion, muscle soreness or injury.
Wrong landing: The way you land in the jumps is crucial! Land softly by landing with slightly bent knees to cushion the impact and reduce the impact load on your joints. A landing with stretched legs, on the other hand, can lead to injuries in the ankle area.
Now it's time to put what you've learned into practice! We have put together a Burpee full-body workout for you, which you can individually adapt to your fitness level thanks to time-based exercises. Have fun!
40s Jumping Jacks / 20s Break
Start standing upright with your hands behind your head. Jump and spread your legs until they stand further apart than shoulder width. Meanwhile, her palms are on the thighs. Jump and pull your legs back together. Her hands touch behind her head.
40s pushups / 20s break
Start in the high plank. Her hands are under her shoulders and her feet are firmly on the ground. Head, shoulders, hips and feet form a line. Knee and hip never touch the ground during the entire exercise.
Now lower the body until the chest touches the ground. Your elbows stay close to the body. Loosen your hands from the floor and then push yourself up again.
40s Leg Raises / 20s Break
Lie flat on your back. Her legs are straight and her arms are stretched out to the side. Your shoulder and hips remain on the floor throughout the exercise. Now tense the stomach and lift the legs until the feet are at hip height.
40s Lunges / 40s Break
Start standing upright with your hands in your hips. Her shoulders remain above the hip. Now make a lunge forward. Your front feet remain flat on the floor. Her back knee touches the ground below the hip. Now push yourself back to the starting position and change the leg.
40s Burpees/ 40s break
Start in an upright position. Touch the ground in front of your feet with your hands. Jump back to the support position. Shoulders, hips and knees form a line.
Perform a lying support by slowly moving the chest to the ground and pushing yourself back into the support. Jump with your feet forward behind your hands. Align yourself and perform a stretch jump. Meanwhile, the hands touch behind the head. When jumping, keep the body straight with a view forward.
[Via GQ Germany]
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