Sometimes it can happen to confuse the names of fitness exercises, and consequently to think that one is equivalent to the other, especially when it comes to very similar types, which differ in only one detail, small but decisive.
One of the cases in which it is very simple to get it wrong is when it comes to thrust squats, or floor squats, and burpees.
and they are bodyweight exercises whose movements incorporate aerobic training and strength training. In this way the cardiovascular system is strengthened and the muscles of the legs and those of the upper body are toned.
The squat thrust, or ground squat, is the simpler of the two, and therefore more suitable for a beginner. You can greatly benefit from its execution, but if you want to increase the difficulty of the training over time you can switch to the burpee.
The latter, in fact, in its first part is the same as the squat thrust, but at the end it adds a plyometric movement.
Plank and crunch are also bodyweight exercises. Is it better to train the core plank or crunch?
If you are doing the Bulgarian split squats, beware of these mistakes.
Also be careful not to put too much weight on your knees while doing squats.
on the floor in front of him.Burpee
- Start from a standing position.
- Jump up and down until you are in a squat position.
- Squat down and place your hands on the floor in front of you.
- Briskly kick both feet back, so that you end up in a plank position. At this point the body should form a straight line from the neck to the ankles.
- Push both feet vigorously again to return to the squatting position.
- Return to the starting position with a high jump, clapping your hands with your arms above your head.
- Land keeping the knees slightly bent and the ankles soft to avoid overloading the joints.
Repeat the exercise as many times as you can sustain, depending on your training level.
Difficulty level
The burpee is a more challenging exercise due to the final jump, which increases the cardiovascular effort and the power required by the leg muscles.
In addition to the basic version, there are several variants, but for beginners, it is better to start from this one, perfect it and only later think of introducing changes that intensify the exercise. Indicatively, when you can easily complete a series from 15 to 20 burpees, while maintaining good posture and without going into oxygen starvation, you are ready to move to the next level.
and triceps, you can add some pushups to both exercises.After landing in the plank position, perform one repetition of pushups before returning your feet to the classic squat position.
Another alternative might be to add external resistance by wearing a weighted vest or holding a weight, such as dumbbells or a medicine ball.
Finally, you can perform a variation of the burpee originally used by the marines and called eight-count bodybuilder.
Start from the starting position of a squat thrust or burpee.
Once in the plank position, perform a push-up on the arms and then kick the legs sideways, landing with the legs apart.
Jump and kick again at the same time before finishing the exercise.
thrust and burpee, in order to avoid getting injuries or injuries, it is essential to pay attention to the movements that are made.During the squat phase, come down by pressing your hips back and bending your knees, but keeping your back straight.
The burpee may be contraindicated for people who have suffered a knee injury or suffer from any condition that makes the joints sensitive to shock.
In order not to incur any unpleasant consequences, it is always best to consult a doctor before starting an exercise program of this type.
Before performing the burpee or squat thrust, warm up the muscles by doing an aerobic activity, such as jogging, walking or cycling, for 5-10 minutes. The preparatory exercises for Burpees are also excellent.
