I'm Charlie Atkins and this is The Right Way.

我是查理-阿特金斯，這裡是《正確之路》。

Today we are talking about everybody's favorite exercise, the burpee.

今天，我們來談談大家最喜歡的運動--"burpee"。

So burpees are really hard.

所以 burpees 真的很難。

Nobody really likes to do them and there's a lot that can go wrong in a burpee.

沒有人真正喜歡做它們，而且做 burpee 會出很多問題。

This is what a bad burpee looks like.

這就是糟糕的 "伏地挺身 "的樣子。

I totally overreacted on that but as you can tell there was a lot going on.

我完全反應過度了，但正如你所看到的，當時發生了很多事情。

The right way to do a burpee is actually combining four different exercises.

做 "伏地挺身 "的正確方法實際上是將四種不同的運動結合起來。

We're combining a jump, a squat, a plank and a pushup all into one.

我們將跳躍、深蹲、平板支撐和俯臥撐合而為一。

Burpees are really effective if you do them correctly because they're a total body strengthening movement.

如果你做得正確，Burpees 真的很有效，因為它是一個全身強化動作。

So this is the right way to do a burpee.

所以，這才是做Burpee的正確方法。

First, I need a strong jump.

首先，我需要一個強有力的跳躍。

So my head is in line with my heels.

所以我的頭和腳跟是一致的。

I'm going to come down, knees go wide and I'm just hopping up and landing right back down into my squat.

我要下來了，膝蓋張開，我跳起來，然後馬上回蹲。

When I land into my squat I want to make sure that I have a soft landing.

當我蹲下時，我要確保我的身體軟著陸。

So I'm just jumping up and coming right back down.

所以我只是跳起來，然後馬上又跳下去。

From there I'm coming into a squat.

從那裡我開始下蹲。

Head stays in line with my tailbone, knees go out wide and I'm dropping straight down but my chest is staying up.

頭部與尾骨保持一致，膝蓋張開，身體直直地向下，但胸部保持挺立。

So here's my squat.

這就是我的深蹲。

So I went from my jump right into my squat.

於是，我從起跳直接進入下蹲。

From there, hands have to come down.

從這裡開始，手必須放下來。

My knees need to be wider than my elbows.

我的膝蓋要比手肘寬。

That way I can kick myself back.

這樣我就能把自己踢回去了。

Now I don't want to lose my back here so I'm keeping a nice flat back and then all I have to do is jump back.

現在，我不想在這裡失去我的背部，所以我要保持背部平坦，然後我所要做的就是往後跳。

Now in plank position, shoulders right over the wrist, body nice and flat, straight line from my head to my heels.

現在是平板姿勢，肩膀正對手腕，身體平直，從頭部到腳跟成一條直線。

From there all I have to do is a lowering plank, meaning I'm going straight down and coming right back up.

從這裡開始，我所要做的就是下木板運動，也就是說，我直接向下，然後馬上再向上。

From here I need to jump my knees on the outsides of my elbows so that my knees are tracking over my toes.

從這裡開始，我需要將膝蓋跳到肘部外側，這樣膝蓋就會越過腳趾。

That way I can come right back up into the jump.

這樣，我就可以馬上回來跳傘了。

Now if a full burpee is too challenging, which they often are, you can completely eliminate the pushup.

現在，如果一個完整的伏地挺身太具有挑戰性，你可以完全取消伏地挺身。

So I start with my jump.

所以，我從我的跳躍開始。

I land with knees wide, hands are coming down and all I'm going to do is kick my feet back.

我雙膝著地，雙手下垂，雙腳向後踢。

Straight line from my head to my heels and then I'm jumping my feet right back up, knees outside of the elbows, tracking over the toes and jumping up and repeating.

從我的頭到我的腳後跟保持一條直線，然後我把腳直接跳起來，膝蓋在肘部外側，跟蹤腳趾，然後跳起來並重復。

And one more modification, if you want to make this more of a low impact move, you just take out the jump and you walk it back.

還有一個改動，如果你想讓這個動作對身體影響更小，你只需取消跳躍，然後走回來。

So again, starting over here, all I'm going to do is I'm going to squat down, hands are going to come down, I'm going to walk one foot and then the other and then I'm going to walk back, back and up.

所以，還是從這裡開始，我要做的就是蹲下，手放下來，走完一隻腳，再走另一隻腳，然後往回走，往回走，往上走。

So let's talk about breath work throughout the exercise.

是以，讓我們來談談整個練習過程中的呼吸練習。

You want to make sure that you're doing the walk back or the walk back forward and then lower right back down.

你要確保自己做的是向後或向前走的動作，然後再向右下蹲。

So again, always want to make sure that you're breathing out on the hardest part and always taking breaths throughout the entire exercise.

是以，同樣要確保在最難的部分呼氣，並在整個練習過程中始終保持呼吸。

Or if you're doing the advanced version, the jump back and the jump back forward.

如果你做的是進階版，則需要後跳和前跳。

Or if you're doing the more advanced version, the pushup.

或者，如果您要做更高級的俯臥撐。

Breath is important.

呼吸很重要