{"id":38441,"date":"2021-07-12T13:38:34","date_gmt":"2021-07-12T11:38:34","guid":{"rendered":"https:\/\/www.cellublue.com\/blog\/?p=38441"},"modified":"2026-04-01T20:03:38","modified_gmt":"2026-04-01T18:03:38","slug":"crossfit-comment-realiser-des-burpees-quand-on-est-debutant","status":"publish","type":"post","link":"https:\/\/www.cellublue.com\/blog\/fr\/crossfit-comment-realiser-des-burpees-quand-on-est-debutant\/","title":{"rendered":"Crossfit : comment r\u00e9aliser des burpees, quand on est d\u00e9butant ?"},"content":{"rendered":"\n<p>Vous aimeriez bien vous laisser tenter par le Crossfit, ou du moins inclure quelques exercices dans votre routine sportive actuelle. Vous avez toujours entendu dire que les burpees \u00e9taient un excellent exercice, complet, capable de muscler int\u00e9gralement le corps et redessiner sa silhouette. Par contre, vous ne savez absolument pas comment vous y mettre, \u00e9tant d\u00e9butant. Pour savoir comment r\u00e9aliser des burpees, m\u00eame lorsqu\u2019on d\u00e9bute, c\u2019est par ici&nbsp;!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Que sont les burpees&nbsp;?<\/strong><\/h2>\n\n\n\n<p>Le burpee, nomm\u00e9 apr\u00e8s le nom de son cr\u00e9ateur Royal H. Burpee, un physiologiste am\u00e9ricain, est un exercice de musculation et d\u2019a\u00e9robic. Il a en fait \u00e9t\u00e9 mis au point par le chercheur pour \u00e9valuer la condition physique des sportifs, tant du point de vue musculaire \u2013 les burpees impliquant l\u2019ensemble des muscles du corps \u2013 que cardiaque et respiratoire \u2013 l\u2019exercice \u00e9tant tr\u00e8s demandant en termes de <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/mincir-sans-cardio-quelles-sont-les-solutions-alternatives\/\"><strong>cardio<\/strong><\/a>. \u00c9tant tr\u00e8s efficace pour <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/methode-tabata-quels-exercices-privilegier-pour-bruler-des-calories\/\"><strong>br\u00fbler des calories<\/strong><\/a> et d\u00e9velopper uniform\u00e9ment&nbsp; la musculature, il n\u2019en fallut pas plus pour que les coachs sportifs (particuli\u00e8rement dans le domaine du crossfit ou du <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/le-hiit-degommez-votre-cellulite\/\"><strong>Hiit<\/strong><\/a>) s\u2019en emparent et l\u2019int\u00e8grent \u00e0 leurs programmes d\u2019entra\u00eenement.<\/p>\n\n\n\n<p>Les burpees consistent en une suite de diff\u00e9rentes postures classiques du fitness, encha\u00een\u00e9es \u00e0 cadence rapide. Ainsi ils associent planche, squat et saut en \u00e9cart. Ils sollicitent simultan\u00e9ment le haut du corps (bras et \u00e9paules), le bas du corps (<strong><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/7-exercices-pour-muscler-linterieur-des-cuisses\/\">cuisses<\/a> <\/strong>et <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/6-exercices-pour-remonter-les-fessiers\/\"><strong>fessiers<\/strong><\/a>) et la sangle abdominale. Ainsi ils sont consid\u00e9r\u00e9s comme un exercice complet, parfait pour se d\u00e9barrasser rapidement de sa masse adipeuse au profit de sa <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/comment-se-muscler-rapidement-quand-on-est-une-femme\/\"><strong>masse musculaire<\/strong><\/a>. Mais au-del\u00e0 d\u2019\u00eatre un challenge physique, ils constituent \u00e9galement un challenge mental, car ils demandent pas mal de volont\u00e9&nbsp;!&nbsp; Pour autant, les burpees sont un exercice accessible \u00e0 tous, m\u00eame aux d\u00e9butants.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quelles sont les diff\u00e9rentes \u00e9tapes pour r\u00e9aliser des burpees, quand on est d\u00e9butant&nbsp;?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"733\" src=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes-1024x733.jpg\" alt=\"\" class=\"wp-image-38443\" srcset=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes-1024x733.jpg 1024w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes-300x215.jpg 300w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes-768x550.jpg 768w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes-1536x1100.jpg 1536w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes-1170x838.jpg 1170w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes-585x419.jpg 585w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-etapes.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Vous aimeriez bien vous mettre aux burpees, sans y conna\u00eetre grand-chose ? Pas de panique&nbsp;! L\u2019encha\u00eenement est tr\u00e8s simple \u00e0 ma\u00eetriser, m\u00eame lorsqu\u2019on est d\u00e9butant.&nbsp; Il se d\u00e9compose comme suit&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Une flexion des jambes, les mains au sol \u2013 il suffit en fait de s\u2019accroupir, un peu comme une grenouille&nbsp;!<\/li><li>Une propulsion des jambes vers l\u2019arri\u00e8re, pour atteindre la position de la planche, en appui sur les coudes (classique du <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/8-exercices-de-gainage-pour-un-ventre-plat-assure\/\"><strong>gainage<\/strong><\/a>).<\/li><li>Une propulsion des jambes vers l\u2019avant, en position initiale de <strong><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/8-exercices-de-squats-avec-un-ballon\/\">squat<\/a> <\/strong>(jambes fl\u00e9chies, bassin et fesses bascul\u00e9es vers l\u2019arri\u00e8re, mains jointes).<\/li><li>Un saut \u00e9cart en l\u2019air, bras relev\u00e9s, jambes \u00e9cart\u00e9es.<\/li><\/ul>\n\n\n\n<p>Cet encha\u00eenement doit \u00eatre r\u00e9p\u00e9t\u00e9 \u00e0 plusieurs reprises, l\u2019id\u00e9al \u00e9tant de r\u00e9aliser plusieurs s\u00e9ries d\u2019environ 10 burpees.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Existe-t-il des variantes des burpees&nbsp;?<\/strong><\/h2>\n\n\n\n<p>Le d\u00e9butant s\u2019\u00e9vertuera au d\u00e9part \u00e0 effectuer le burpee \u00ab&nbsp;de base&nbsp;\u00bb, c\u2019est-\u00e0-dire l\u2019encha\u00eenement pr\u00e9c\u00e9demment d\u00e9crit. Mais une fois l\u2019exercice bien ma\u00eetris\u00e9, il est possible de l\u2019enrichir d\u2019\u00e9tapes suppl\u00e9mentaires. On parle alors de variantes, et il en existe beaucoup&nbsp;!<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Variante n<sup>o<\/sup>1<\/strong>&nbsp;: <strong>Les burpees avec pompes<\/strong>. Il s\u2019agit simplement d\u2019ajouter une ou plusieurs pompes, \u00e0 la seconde \u00e9tape (position de planche).<\/li><li><strong>Variante n<sup>o<\/sup>2<\/strong>&nbsp;: <strong>Les burpees \u00ab&nbsp;Old School&nbsp;\u00bb<\/strong>. \u00c0 l\u2019\u00e9tape planche, on rajoute &nbsp;un \u00e9cart de jambes sautill\u00e9 et une pompe.<\/li><li>&nbsp;<strong>Variante n<sup>o<\/sup>3<\/strong>&nbsp;: <strong>Les burpees \u00ab&nbsp;Dead Man \u00bb<\/strong>. Au lieu de faire une planche, on se couche plut\u00f4t \u00e0 plat ventre. La reprise sur le mouvement suivant est beaucoup plus difficile, car on n\u2019est plus dans l\u2019\u00e9lan\u2026<\/li><li><strong>Variante n<sup>o<\/sup>4<\/strong>&nbsp;: <strong>Burpees + Fentes<\/strong>. Au lieu de terminer l\u2019encha\u00eenement par un saut \u00e9cart, on effectue deux fentes sautill\u00e9es.<\/li><li><strong>Variante n<sup>o<\/sup>5<\/strong>&nbsp;: <strong>Les burpees avec <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/les-meilleurs-exercices-pour-les-femmes-avec-un-kettlebell\/\">charge additionnelle<\/a><\/strong>. L\u2019exercice implique d\u2019ajouter une charge \u00e0 son corps, comme des lests aux chevilles ou un gilet lest\u00e9, pour accro\u00eetre l\u2019intensit\u00e9 de l\u2019exercice.<\/li><li><strong>Variante n<sup>o<\/sup>6<\/strong>&nbsp;: <strong>Les \u00ab&nbsp;Tuck Jumps \u00bb burpees<\/strong>. Au lieu d\u2019effectuer un saut \u00e9cart en fin d\u2019encha\u00eenement, on r\u00e9alise un \u00ab tuck jump&nbsp;\u00bb, c\u2019est-\u00e0-dire un saut group\u00e9 (jambes pli\u00e9es, mains tapant les genoux).<\/li><li><strong>Variante n<sup>o<\/sup>7&nbsp;<\/strong>: <strong>les \u00ab&nbsp;One leg&nbsp;\u00bb ou \u00ab&nbsp;One arm&nbsp;\u00bb burpees<\/strong>. \u00c0 l\u2019\u00e9tape de la planche (ou de la planche + pompe), on effectue le mouvement sur une jambe ou sur un bras, voire on alterne. Un travail d\u2019appui et de coordination tr\u00e8s exigeant.<\/li><li><strong>Variante n<sup>o<\/sup>8 <\/strong>: <strong>Burpees + Mountain Climber<\/strong>. Il s\u2019agit d\u2019effectuer quelques mouvements de l\u2019exercice du Mountain Climber, \u00e0 l\u2019\u00e9tape de la planche, pour tonifier au maximum la <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/8-exercices-efficaces-pour-affiner-sa-ceinture-abdominale\/\"><strong>ceinture abdominale<\/strong><\/a>.<\/li><li><strong>Variante n<sup>o<\/sup>9&nbsp;<\/strong>: <strong>Les burpees avec pompes claqu\u00e9es<\/strong>. \u00c0 l\u2019\u00e9tape de la planche, il faut effectuer une pompe claqu\u00e9e. Qu\u2019est-ce&nbsp;? Simplement d\u2019une pompe tr\u00e8s rapide, o\u00f9 l\u2019on accompagne l\u2019extension des bras par une impulsion en l\u2019air, une s\u00e9quence tr\u00e8s br\u00e8ve o\u00f9 l\u2019on ne se tient plus au sol avec les mains, et pendant laquelle on claque dans ses mains.<\/li><li><strong>Variante n<sup>o<\/sup>10&nbsp;<\/strong>: <strong>Les burpees Cobra<\/strong>. Une variante inspir\u00e9e du <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/yoga-ventre-plat-sans-cellulite\/\"><strong>yoga<\/strong><\/a>, puisqu\u2019au moment de la planche, on en profite pour r\u00e9aliser la posture de yoga du Cobra, jambes tendues et bassin au sol, bras en extension, buste ouvert vers l\u2019avant, regard vers le ciel.<\/li><\/ul>\n\n\n\n<p>Il existe encore d\u2019autres variantes des burpees, plus ou moins accessibles \u00e0 un d\u00e9butant, mais qui pr\u00e9sentent l\u2019avantage de rendre une routine sportive moins monotone et plus rythm\u00e9e&nbsp;!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quelles sont les limites des burpees&nbsp;?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-1024x683.jpg\" alt=\"\" class=\"wp-image-38444\" srcset=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-1024x683.jpg 1024w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-300x200.jpg 300w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-768x512.jpg 768w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-1536x1024.jpg 1536w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-1170x780.jpg 1170w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-585x390.jpg 585w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites-263x175.jpg 263w, https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/07\/burpees-debutant-limites.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Certains coachs sportifs ne sont pas tr\u00e8s favorables \u00e0 l\u2019exercice des burpees. Ils le consid\u00e8rent m\u00eame particuli\u00e8rement mauvais pour le corps, de par son caract\u00e8re un peu brutal. En effet, les burpees exerceraient des pressions violentes sur certaines parties du corps, \u00e0 l\u2019instar des articulations (poignets, partie ant\u00e9rieure de l\u2019\u00e9paule, <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/comment-se-debarrasser-du-gras-des-genoux\/\"><strong>genoux<\/strong><\/a>, chevilles). Ils pr\u00e9coniseraient plut\u00f4t de travailler chaque groupe musculaire s\u00e9paremment, pour limiter les risques de traumatismes&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Des pompes pour muscler les <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/top-6-des-meilleurs-exercices-avec-elastique-pour-les-biceps\/\"><strong>bras<\/strong><\/a>, le <strong><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/top-8-des-exercices-pour-le-dos-a-faire-avec-un-elastique\/\">dos<\/a> <\/strong>et les <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/top-des-6-exercices-pour-les-epaules-a-faire-avec-un-elastique\/\"><strong>\u00e9paules<\/strong><\/a>.<\/li><li>Des squats et fentes pour les fesses et cuisses.<\/li><li>Des relev\u00e9s de buste pour les <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/8-exercices-abdos-a-faire-avec-un-elastique\/\"><strong>abdos<\/strong><\/a>.<\/li><li>De la <strong><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/corde-a-sauter-quels-sont-les-meilleurs-exercices\/\">corde \u00e0 sauter<\/a> <\/strong>ou du step pour le cardio.<\/li><\/ul>\n\n\n\n<p>En tant que d\u00e9butant, vous voici averti&nbsp;! Avec ou sans burpees, une chose est s\u00fbre&nbsp;: la pratique r\u00e9guli\u00e8re d\u2019une activit\u00e9 sportive est b\u00e9n\u00e9fique \u00e0 la sant\u00e9.<\/p>\n\n\n<!-- codex-internal-links:start -->\n<h3>Dans le m\u00eame th\u00e8me<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/6-exercices-detirement-pour-affiner-les-cuisses\/\">6 exercices d\u2019\u00e9tirement pour affiner les cuisses<\/a><\/li>\n<li><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/8-exercices-abdos-bas-du-ventre-pour-se-debarrasser-de-sa-petite-bouee\/\">10 exercices abdos bas du ventre pour se d\u00e9barrasser de sa petite bou\u00e9e\u00a0<\/a><\/li>\n<\/ul>\n<p>Rubriques utiles : <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/category\/fitness\/\">Fitness<\/a>.<\/p>\n<!-- codex-internal-links:end -->\n","protected":false},"excerpt":{"rendered":"<p>Vous aimeriez bien vous laisser tenter par le Crossfit, ou du moins inclure quelques&hellip;<\/p>\n","protected":false},"author":2,"featured_media":38442,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33976],"tags":[5984,5988,7986],"class_list":["post-38441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-exercices","tag-exercices-maison","tag-sport"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Crossfit : comment r\u00e9aliser des burpees, quand on est d\u00e9butant ? - Cellublue<\/title>\n<meta name=\"description\" content=\"Tout savoir sur les burpees, l&#039;un des exercices incontournables du Crossfit, et devenir un expert, m\u00eame en \u00e9tant d\u00e9butant ! 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