What is burpee?
Burpee is an effective conditioning exercise combining squats, planks and explosive jumps. All the moves performed in quick succession.
It was invented an American psychologist, Royal H. Burpee. The aim of the exercise was agility, coordination and fitness test, which was subsequently adopted by the military.
- No equipment needed.
- Low risk of traumatism.
- All groups of muscles (core, chest, back, quads, glutes and shoulders).
- Provides cardio workout and toning.
Pay attention the technique when doing burpee. The classic sequence of burpee moves is following:
1) Stand straight, with your feet together
2) Squat down and put your hands on the ground just in front of your feet.
3) Keep your feet together and jump them back. That move makes you land in a push-up.
4) Do a single push-up bending your arms.
5) Jump your feet back in and under your body.
6) Leap up and into the air.
7) Land on slightly bent legs and repeat the sequence from the very beginning.
Now let us talk about plank.
The plank in a static exercise. It usually involves the posture when you hold your body horizontally with a foundation of feet and hands or elbows. It usually needs to keep the position for 20 sec – 5 min. There are many plank variations engaging and emphasizing the different groups of muscles.
What are the plank benefits?
- Plank boosts the metabolism.
- It is also does not requires any equipment.
- Being emphasis on core and back, it significantly improves the posture.
Talking about plank technique, we should remember the basic aspects:
- Do not forget to breath.
- Keep your head and neck as an extension of your back. Don’t let your head drop.
- Don’t raise your butt too high.
- Focus on your body sensing not on clock.