17被浏览3,600分享邀请回答imgur.com/luKFPNT.gif查看.Just like a normal burpee, BUT each step is performed twice.2 squats & 2 thrusters& 2 pushups & 2 thrusters & 2 squat jumps & the end.4. Box Jump BurpeeUse a bench, table, stepper or box (like above) and set to a height you feel comfortable with.Instead of finishing with a squat jump, end the burpee with a box jump.Land softly on top and step back down to repeat.5. Box Jump OVER BurpeeUse a bench, table, stepper or box (like above) and set to a height you feel comfortable with.Instead of finishing with a squat jump, end the burpee with a jumping OVER a box or other item. Talk about power!This one is a mental game, don’t let your brain stop you!6. Candlestick Burpee (My personal favorite)This is my favorites, as it combines a classic gymnastic’s training exercise with my beloved burpee.Complete a candlestick by rolling back and pushing toes to the sky. Use core to roll forward and place hands in front of you. Complete the burpee like normal.7. Kettlebell Deadlift BurpeeGrab a pair of kettlebells (or dumbbells). Complete the first part of the burpee with hands on the weights, keeping the core extra tight.Thrust to standing and keeping back straight, head up, complete a deadlift.Make sure to jump your feet into the middle of the weights for good deadlift form. If they aren’t quite there, simply step them into position before lifting.8. Deadman BurpeeLower all the way on to the ground. Use your core and arms to lower down in one straight line. And push-up off the ground the same way. Avoid “rolling” up or down.9. Twister BurpeeComplete a burpee, at the jump, complete a 180-degree turn and go straight to the next rep.10. Donkey Kick BurpeeInstead of a push-up, complete a solid donkey kick jump. Land softly and jump to the sky as high as possible before repeating.11. Barbell Lateral Jump BurpeeStand beside a bar. At the end, jump laterally over it and quickly go straight into the next rep.12. Lunge Jump BurpeeThe burpee stays the same, all the way through. After finishing with the squat jump, complete a lunge jump on each leg.Warning: this is a butt burner!13. Steelbell BurpeeIf you have some pent up anger or stress, throwing a
will help!Grab a SteelBell (or sandbell) and perform the entire burpee, while going into the squat jump, simultaneously pick up the bell, lift to overhead and THROW it down!14. 1-Leg BurpeeComplete the entire burpee on ONE leg.15. Pull-Up BurpeeAt the end of a burpee, grab a pull-up bar and go straight into a pull-up.The higher the better! 16. Tuck Jump BurpeeAt the end of a burpee, jump up while pulling your knees up as high as possible into a tucked position.17. Traveling BurpeeAt the end of a burpee, up and out as far as possible. And repeat straight back into the next burpee.18. Star Jump BurpeeAt the end of a burpee, complete the awesome and fun star jump! Make sure to land as softly as possible.19. Beast Squat BurpeeYes, this burpee really is as much fun as it look! The beast squat is a great coordination move and of course a great leg move. Try this out!20. Uneven BurpeeYou can use a barbell, kettlebell or even a book for this variation. Just make sure to put more of your weight on the grounded hand.21. Plyo Pushup BurpeeTalk about a challenge! Take your pushup up a notch by adding a clap or a bounce!22. 8 Count BurpeeIf a burpee could be a dance, this would be it’s signature move. Complete a normal burpee with a plank jack to take it up to an 8 piece move.23. Up Down BurpeeA break from push-ups! Instead of a push-up, try a plank up down for something new.24. Decline BurpeeOMG, these are so tough and I love them! Use a chair, a box, whatever you want to do a reverse thruster and a decline push-up. Holy heck, tell me they aren’t awesome!25. Lizard BurpeeLet’s change up the push-up variation… with the lizard. Do a lizard pushup then just (or step) your hands to repeat with the other side before completing the burpee. Burner.26. Gorilla Shuffle BurpeeAnimal movements are amazing for strength and coordination. For this, do the first part of a burpee, then 3 gorilla shuffles then finish the burpee with the jump up and repeat going back the way you came!27. Mt Climb BurpeeAdding more movement with mountain climbers! Add in 5 mt climbers to every burpee. Your heart will feel like it’s going to explode 28. Divebomber BurpeeInstead of a traditional push-up, push those hips back and try a divebomber!29. Rollover BurpeeGet ready to burn the abs a bit. Complete a full rollover (with a slight pause at each section) before jumping up to complete your burpee.30. MankmakersSome love them, some hate them but we can all agree that manmakers are awesome.A thruster, push-up, row, thruster, curl and press all in one move? Yup.33添加评论分享收藏感谢收起写回答俯卧撑波比跳_腾讯视频
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9482633917296.5万2424443113636991.5万3.1万11592.5万2400531815.6万42516153388253515.7万自己发明了一套体能训练：波比跳（成俯卧撑姿势后做一个俯卧撑）15个一组，做三组，组间休息10秒左右_百度知道
自己发明了一套体能训练：波比跳（成俯卧撑姿势后做一个俯卧撑）15个一组，做三组，组间休息10秒左右
自己发明了一套体能训练：波比跳（成俯卧撑姿势后做一个俯卧撑）15个一组，做三组，组间休息10秒左右，完成后立马跳绳大概不到10分钟，中间穿插少量双摇练习。大家看看强度够不够。本人男，不到13岁
我有更好的答案
训练计划没有什么问题，强度够不够是要看你的身体反应，累的不行还是轻松自如。建议可以多种方式交叉训练，效果会更好。
累的不行算不上，但还是比较累的，胳膊发虚，因为做俯卧撑
采纳率：72%
来自团队：
很棒很强势
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我们会通过消息、邮箱等方式尽快将举报结果通知您。&不要小瞧波比跳，它可是最强的燃脂训练动作！
不要小瞧波比跳，它可是最强的燃脂训练动作！
日11时43分来源：
立卧撑跳（burpees）又叫波比跳，动作很简单，就是先做一个俯卧撑，然后收腿，站起来，。重复以上动作，趴下，俯卧撑一次，再站起来。组和组之间休息时间越短越好。
Burpees波比跳的动作能用到全身的肌肉，比单纯的有氧燃脂更快。这是因为Burpees会训练到全身百分之70以上的肌肉群，包含核心肌群、脚、手臂、腹部、臀部及背部等，除了训练肌耐力、弹性、活动性外，它对于心肺适能的训练也非常的有帮助。
Burpees的分解动作：
跳起直臂撑体，成斜板支撑状▼
接俯卧撑▼
连贯动作▼
Burpees立卧撑注意事项：
1、下蹲的时候膝盖是尽量不超过脚尖，臀部是往后往下的感觉。
2、然后下蹲过渡到平板支撑。接下来看看核心展示。
3、支撑的时候注意臀部，要稍微的上提，避免力量集中在腰部造成负担。
4、然后手臂的位置放在身体正下方，接近90°
5、由支撑过渡到俯卧撑（新手直接可以跳过这一步，过渡到下一步）。
6、俯卧撑：注意手掌是朝前，向下让大臂接近与地面平行。
7、蛙跳准备还原下蹲的感觉。最后一个为向上跳的动作，就整体的完成了一个连续的动作。
Burpees做多少合适？
如果你是每天做的话，建议每天两组一组10次，一周7天中间休息一天。如果做两天后觉得身体可以适应，建议可以每天做15个。半个月后可加之每天3组每次20个，每周周中休息一天。一定要量力而行哦!
练习立卧撑的众多好处：
1、快速减脂
世界公认的脂肪杀手绝非浪得虚名
虽然看上去简单，但减脂效果极强
它能够加快身体新陈代谢，高效燃烧脂肪
并且对肌肉线条也有很好的帮助
想减肥、练腹肌、马甲线
这个动作是最佳之选
2、提高心肺功能
除了减脂，这个动作还能加强心肺功能
让身体处于更高的健康水平
3、提高运动能力
波比对全身肌肉都有很好的刺激效果
是提高运动能力的绝佳动作
许多运动员都会用到这个动作
帮助提高下肢爆发力和全身协调性
健身达人们纷纷改良了 Burpees，让它变得更虐。
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