In a world dominated by sedentary activities, physical activity is becoming increasingly important for our health and well-being.
Physical exercises such as burpees are not only effective but also efficient in achieving fitness goals and preventing disease.
In this blog post, you will find out why burpees should be a must in your training program and how to perform them correctly.
This week we’re focusing on an exercise that is considered a true full-body workout in the fitness world: burpees.
They are known for their intensity and ability to work multiple muscle groups simultaneously.
Here’s a step-by-step guide on how to do burpees correctly.
Burpees: the turbo boost for your fitness!
Step-by-step instructions for burpees
- Starting position: Start standing in front of your mat with your feet hip-width apart.
- Squat down: Bend your knees and place your hands on the mat in front of you as you get into a squatting position.
- Jump into the push-up position:
- Standard method: Jump backwards with both feet at the same time so that you land in the push-up position.
- Alternative for beginners: Put your feet back one after the other to get into the push-up position.
- Perform a push-up: Perform a full push-up by lowering your chest almost to the floor and then pushing back up.
- Jump back into a squat position:
- Standard method: Jump forward with both feet at the same time so that you land back in the squatting position.
- Alternative: Place your feet forward one after the other.
- Stand up and jump:
Stand up and immediately perform an explosive jump upwards, stretching your arms above your head. - Control and repetition: Make sure that you maintain good abdominal tension during the exercise, keep your back straight and do not sag.
The knees should remain stable when landing and not fall inwards.
How often and for how long?
Beginner: Perform as many controlled burpees as possible for 30 seconds.
Advanced: Aim for 20 or more burpees in one minute.
Order the osteopathy self-help book directly from Amazon
The latest book by Torsten Liem. The author is known and appreciated for his well-founded specialist books; he has also had osteopathy guidebooks/non-fiction books on the market for more than 20 years.
