如何做波比跳burpees，波比跳有幾種變式，如何做波比跳讓鍛煉更有趣，更有挑戰性？

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波比跳burpees，也叫立卧撐跳，我叫它剝皮。由於對波比運動的熱愛，感覺標準的波比跳還不夠過癮，所以希望大家提出更多波比跳的變式，做一個Burpees集錦，讓自虐的路更不亦樂乎！

先列出兩個非常簡單的入門波比跳，然後列出一些8個我比較喜歡的逐漸進階的波比跳，最後總結30個波比跳變式！

基本動作示意圖

跨步波比跳

簡化版波比跳

進階的波比跳

半波比跳

標準波比跳

開合波比跳

在標準波比跳第二步和第三步俯卧撐之間，增加了一個雙腿開合的動作。

俯卧撐雙殺波比跳

在一個標準波比跳的過程中，重複2-4步，完成兩個後蹬地、俯卧撐和屈腿收腹跳的過程

單腿波比跳

動作如其名，全程只有一隻腳著地，另外一隻腳保持懸空。圖中動作完成了兩次屈腿收腹，開始階段可以只完成一次即可。

Hip-Pop 波比跳

這個動作因為像街舞中的一個動作所以命名，這個動作沒有俯卧撐，而是為了身體向左右兩側各做一次轉體的動作。

高抬腿連續波比跳

這是一個複合式動作，將波比跳和高抬腿結合起來。動作模式為一個標準波比跳—10個高抬腿—側滑一步—一個標準波比跳—10個高抬腿—重複。

後蹬腿波比跳

在完成俯卧撐的基礎上完成一次雙腿離地的後蹬跳，主要發力肌肉是下背部肌肉、臀部肌肉和腘繩肌。

登山收腹波比跳

在屈腿收腹跳階段後完成左右各一次的登山跳，然後進行一次收腹跳。

30種波比變式，總有你的最愛！來自30 Variations Of Burpees You Can』t Wait To Try

1. Half Burpee (also called the hurpee)

The half burpee is simply a burpee without a push-up. Some people call this a full burpee… it』s not.

To be called a burpee, it must include a push-up.

2. Standard Burpee

The little guy responsible for this list!

Start standing, squat all the way down to the ground, jump feet back and do a push-up. Thrust your feet back to your hands and explode up to the sky.

Modification tips:

Step your feet back and forward if jumping is too difficult.

Push-ups can be performed on knees (for any of the burpees here).

Or even better, you can perform an elevated burpee using a wall or box. Complete the push-up with your hands on the edge of the box, jump forward towards your box and complete the burpee. &<– Great for anyone with knee issues, push-up mobility problems or just getting into burpees.

3. Double Burpee

這個動圖有點大，知乎上傳不上來，點擊http://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 Burpee

Use 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 Burpee

Use 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 Burpee

Grab 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 Burpee

Lower 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 Burpee

Complete a burpee, at the jump, complete a 180-degree turn and go straight to the next rep.

10. Donkey Kick Burpee

Instead 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 Burpee

Stand beside a bar. At the end, jump laterally over it and quickly go straight into the next rep.

12. Lunge Jump Burpee

The 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 Burpee

If you have some pent up anger or stress, throwing a SteelBell 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 Burpee

Complete the entire burpee on ONE leg.

15. Pull-Up Burpee

At the end of a burpee, grab a pull-up bar and go straight into a pull-up.

The higher the better! https://s.w.org/images/core/emoji/2.3/svg/1f642.svg

16. Tuck Jump Burpee

At the end of a burpee, jump up while pulling your knees up as high as possible into a tucked position.

17. Traveling Burpee

At the end of a burpee, up and out as far as possible. And repeat straight back into the next burpee.

18. Star Jump Burpee

At the end of a burpee, complete the awesome and fun star jump! Make sure to land as softly as possible.

19. Beast Squat Burpee

Yes, 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 Burpee

You 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 Burpee

Talk about a challenge! Take your pushup up a notch by adding a clap or a bounce!

22. 8 Count Burpee

If 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 Burpee

A break from push-ups! Instead of a push-up, try a plank up down for something new.

24. Decline Burpee

OMG, 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 Burpee

Let』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 Burpee

Animal 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 Burpee

Adding more movement with mountain climbers! Add in 5 mt climbers to every burpee. Your heart will feel like it』s going to explode https://s.w.org/images/core/emoji/2.3/svg/1f609.svg

28. Divebomber Burpee