Bobby has a particularly good weight loss effect and is very popular with people. And you don't need sports equipment, as long as the venue is not restricted, you can start doing it anytime and anywhere. But bobby jump needs persistence to be effective, otherwise it is useless. Let's share what bobby jump is, whether it is aerobic or anaerobic.
What did Bobby dance? Did Bobby dance aerobic or anaerobic? Bobby jumps 1 What is it?
Burpee (Bobby) is one of the self-weight resistance training exercises with high intensity, short-term burning of fat and soaring heart rate. It often appears in cross-training and HIIT training.
Burpee combines a series of movements, such as squats, push-ups and jumps, which will increase the heart rate to near the maximum in a short time.
Burpee will train more than 70% muscle groups in the whole body, including core muscle groups, feet, arms, abdomen, buttocks and back. Besides training muscle endurance, elasticity and mobility, it is suitable for cardiovascular diseases.
Fitness training is also very helpful.
Burpee is called the most effective and best whole body.
Exercise is often listed as one of the exercise courses of burning fat and slimming, which requires little space and can achieve sweating all over in a short time. Burpee (Bobby) It is very similar to our single jump, and it is a common whole-body exercise in strength and aerobic training.
Did Bobby dance aerobic or anaerobic?
Bobby is a training action! Whether it is anaerobic or aerobic depends on your exercise intensity! If you jump slowly and exercise continuously for 30 minutes, you may not reach the intensity and prefer aerobic exercise!
If you jump fast and violently, your heart rate soars and you can't last for a minute or two, then you are more inclined to exercise without oxygen!
Similarly, squat training and unarmed squat training will be different!
In addition, whether an exercise is aerobic or anaerobic depends on one's physical condition and training level. Other people's oxygen may be your anaerobic! Novice weightlifting may be just a warm-up for professional strength players, which is equivalent to their aerobic exercise.
Bobby's feeling of jumping training
The legendary Bobby danced Bourpis.
The advantage of this action is that it can not only train the coordination of all parts of the body, but also use 70% of the muscle groups of the whole body to achieve this action. It is really a good product for slimming! And this action is not limited by the venue, no matter at home, in the gym, in the company, as long as there is open space, you can do it!
I practiced 100 bobby jump and did 50 more. The most painful thing is that I am afraid of exercising for nothing and dare not eat. In fact, it is a misunderstanding that you dare not eat after exercise. Practice three points and eat seven points, and eat properly after exercise, which can burn fat faster!
I have a good figure and talk about a lot of sports. Bobby has talked about jumping, jogging and skipping rope, but have you really done them all? Bobby jump is definitely recognized as a fat-reducing killer and can be done at home. Without going to the gym, you can mobilize 70% of your muscles to participate in sports, which is twice as efficient as jogging and requires very little space. Basically, anywhere is fine.
Matters needing attention in Bobby's jump
Bobby jump seems simple, but in fact it is very particular. Many people sacrifice the quality of action in pursuit of speed! Finally, it leads to physical discomfort!
For any training action, the quality of the action is always in the first place! Only when the foundation is done! Be quick!
Many people overstretch their lower back when Bobby does push-ups, especially when they suddenly squat, jump back and get up!
The main reason for this situation is that your core muscles are lazy and don't tighten your abdomen, back and buttocks, resulting in unprotected spine and staying away from neutral position! This will affect the transmission of power. At the same time, when you repeatedly repeat such a wrong bobby action, it is equivalent to repeatedly folding your lower back (lumbar spine), and finally it is very likely that there will be pain or even lumbar disc herniation.
Therefore, when doing bobby exercises, we must ensure that the lumbar spine (lower back) keeps natural arrangement during the whole movement, and there can be no flexion and extension!
It is recommended not to hold up hard when you are weak, or not to do push-ups (just replace them with flat support). Always keep the quality of action is king!
For beginners, it is recommended to master the posture of flat support, push-ups and squats first! Try again, Bobby! The only thing in the movement is to keep your spine at a normal physiological curvature!
What did Bobby dance? Did Bobby dance aerobic or anaerobic? Action essentials: when doing bobby, try to keep high-frequency continuous action to improve the coordination ability of the body.
Bobby jumps to lose weight.
Action 1: prepare for squat.
Your feet are about shoulder width, your knees are bent, your waist leans forward naturally, and your hands are on the ground in front of your feet.
Action 2: Push-ups.
Support your body with your hands, and then use the strength of your hips to jump backwards with your feet to form a push-up posture.
Action 3: Push-ups Down
Just like normal push-ups, keep your body close to the ground. If you have enough muscle strength, the actions in steps 2 and 3 can be completed at the same time. You can do push-ups and jump backwards at the same time. )
Action 4: prepare for squatting.
When your feet bounce forward and return to the action like preparing to squat, you must make sure that your feet are flat with the ground, the weight falls on the arch of your feet, and the center of gravity is between your feet.
Action 5: Jump vertically
Continue the action in step 4, get up and change to a squat position, and jump up vertically with your hips and hands.
Action 6: Landing buffer
After landing, take a squat posture as a buffer, and then return to step 1. Bobby jumping training plan: the training plan of this sport is very flexible, and there are the following kinds: within 40 seconds, do Bobby as much as possible and rest for 20 seconds as a group; Do 20 bobbies and rest for 30 seconds as a group; Don't rest, always be Bobby until you are exhausted as a group; Don't rest, do multiple bobbies in a group (the number is adjusted according to your physical fitness). The specific number of cycles can also be adjusted according to your own training experience and physical fitness, such as:
Beginners: 2 groups at a time, 4 cycles, rest between each cycle 1 minute;
Intermediate: 3 groups at a time, or 6 cycles;
Advanced: 3 groups at a time, 6 cycles, with a rest of 30 seconds between each cycle.
To be more specific, for example, Xiaoming exercises by doing 20 bobbi, so the specific content of "beginner training" is: 20 bobbi-rest for 30 seconds-20 bobbi-rest 1 minute, and cycle for 4 times.
Compared with traditional aerobic exercise, this interval training method is more suitable for improving explosive power and reducing fat. And a training session only takes 15 ~ 20 minutes, which is very suitable for people who don't have time to go to the gym.
Bobby jumping notes:
Remember to wear shoes if you do Bobby dance at home! Warm up for 5 to 10 minutes first. Don't sit down immediately after you finish. Please relax for 5 to 10 minutes.
In addition, remember that when preparing to take off, the knee should not exceed the toe as the principle to avoid giving the knee too much burden! If you have hypertension, diabetes, heart disease, cardiovascular disease, etc. Please consult a doctor first, or something unexpected may happen.