Burpee
As Burpee an athletic exercise is called for total body workout. The burpee combines several fitness exercises into one fluid movement. It is a mixture of squats , push-ups and stretch jump with hands behind the head.
history
The exercise is named after the American physiologist Royal Huddleston Burpee , who developed the Burpee test in 1939 , a simple "fitness test for everyone". In this original Burpee test the elements push-ups and stretch jump were not yet included, instead the exercise consisted of the following sequence of movements: Stand - hands on the floor - jump to the starting position of a push-up - jump back to the previous position - stand up (see video on the right).
In 1942, the US Army adopted the exercise as part of their fitness test. A soldier was only considered fit if he could do 40–50 repetitions of the exercise in a row without taking a break. The exact fitness level was determined from the number of burpees in 20 seconds. Specifically, this means:
- 8 burpees: bad
- 10 burpees: mediocre
- 12 burpees: good
- 13 or more: excellent
In 1946 the Army extended the exercise to one minute. The rating “bad” was now for fewer than 27 burpees, the rating “excellent” for 41 burpees or more.
On 16./17. May 2014 the triathlete Cameron Dorn set two world records in the variant with a final jump: 5,657 burpees in 12 hours (this corresponds to almost 8 burpees in one minute) and 10,105 burpees in 24 hours. His goal was to do 10,000 burpees in 24 hours. The video shows that Dorn does not do any push-ups and that the jumps are energy-saving.
On October 21, 2013, Lloyd Weema had set a world record in Portland (Oregon) in the "full" version: 9,480 burpees in 72 hours. The push-ups went until the chest touched the floor, while the stretch jump the arms were brought up all the way (clapping hands over the head).
variants
Extensions to the exercise are, for example, the Burpee Frogs (jump forward) and the Burpee High Jumps (the knees up for a stretch jump ). The Canadian fitness trainer Mark "Funk" Roberts has published a video with 44 different burpees. He also offers the 50 Shades of Burpees program with more than 200 variations.
Notes on execution
- A common mistake is not maintaining upper body tension in the push-up position (the back sags).
- In today's standard version with a straight jump, the jump should not only be indicated. The chest should touch the floor during push-ups.
- During the straight jump, the arms should be raised, if possible the elbows above the head, so that the corresponding muscle groups in the shoulder and arm area are trained.
- High repetition rates are only recommended for advanced athletes because of the risk of overloading parts of the musculoskeletal system when the body tension drops.
literature
- Royal Huddleston Burpee: Seven quickly administered tests of physical capacity and their use in detecting physical incapacity for motor activity in men and boys . Teachers College, Columbia University , Bureau of Publications, New York 1940. Reprint: AMS Press, New York 1972; ISBN 978-0404558185 .
Individual evidence
- ↑ Oxford Dictionaries: burpee
- ↑ A Brief History Of The Burpee huffingtonpost.com, May 2, 2014 (English)
- ↑ Effective full-body exercise Burpee: push-ups with flight phase Spiegel Online, August 15, 2014
- ↑ Actually, the burpee is pretty simple ... ( Memento from March 7, 2016 in the Internet Archive ) body-upgrade.de, August 29, 2014
- ↑ A Brief History Of The Burpee huffingtonpost.com, May 2, 2014 (English)
- ↑ Dorn Shatters Burpee World Record YouTube video (11:25 min.)
- ↑ Most Chest to Ground Burpees in 72 Hours ( Memento from July 11, 2015 in the Internet Archive ) www.uniqueworldrecords.com (English)
- ↑ Funk Roberts: 44 Best Burpee Exercises Ever! YouTube video (6:01 min.)
- ↑ Funk Roberts: 50 Shades of Burpees (English)