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Tuck-jump burpee

Burpee finished with a tuck jump — knees to chest in the air. Advanced level — explosive cardio, high impact.

Anatomia muscular para Tuck-jump burpee
Real movement reference — Free Exercise DB (CC0).
exercise_detail.muscles_alt
Highlighted: primary muscle (bright), supporting muscles (light).
Músculo principal: quadricepscardioDificuldade: 4/5

Músculos secundários

  • glutes
  • shoulders
  • core
  • calves

Dicas de técnica

  • ✓Full push-up at the bottom — no half-rep
  • ✓Tuck knees as high as possible at top of jump
  • ✓Land soft, immediate drop into next burpee only if form holds

Erros comuns

  • ×Skipping the push-up
  • ×Half-tuck jump without knee drive

Contraindicações

Ignora ou modifica este movimento se tens:

  • lesão no joelho
  • exercise_detail.contraindication_labels.pelvic_floor
  • exercise_detail.contraindication_labels.cardiac_condition
  • exercise_detail.contraindication_labels.hypertension_uncontrolled

Tradução em curso — versão inglesa em exibição.

Tuck-jump burpee · Volya