Do you know what a burpee is?
The burpee is one of the most basic exercises. It is made up of movements performed very quickly and repeatedly. Some fitness experts believe that it is the best exercise in the world because this exercise is one that anyone can do very easily and very cheaply. Best of all, you can get a great full-body exercise without going to a gym.
The inventor of the burpee was an American doctor, Royal H Burpee. He firstly developed it in 1932 as a test, called "The Burpee Test", to test a person's ability to move rapidly and smoothly.
Equipment (设备)needed: none
How to perform the basic burpee correctly:
⒈Begin a standing position, with your feet about hip-width apart (与臀部同宽).Stand with your back straight and your arms at your sides. Hold your abdominal muscles (腹部肌肉)in tightly throughout the exercise.
⒉Keep your back straight, squat down and place your hands on the floor.
⒊Push your feet back behind you, so that you move from a squat position to a full-length leg extension (伸展).Keep both arms and legs straight and strong. This is lie basic push up position.
⒋Bring your feet back to the squat position immediately by bending your knees quickly and placing your hands on the floor.
⒌Jump straight up as high as you can from the squat position, holding your arms up directly over your head.
For an intense workout (高强度的训练), do three sets of twenty burpees. Always move as fast as you can and perform each set without a stop.
