Simple jumping 15 minutes can burn calories twice as fast as running. Protect yourself while exercising. Exercise can also help us get rid of fat, and regular exercise is beneficial to enhance our cardiopulmonary function. The importance of sports is self-evident. Let me show you the benefits of simple jumping exercises 15 minutes can burn calories twice as fast as running.

Simple jumping exercise 15 minutes, easy jumping, good figure, twice as fast as running, burning calories 1, jumping benefits:

-It belongs to high-intensity exercise and keeps metabolism after exercise.

-It can strengthen your heart and lung function, train your sense of balance and improve your agility.

1, jump rope

That is, a) when shaking the rope on your hand, keep your hand at your waist. b) Jump up slightly and repeat the action constantly.

* Tighten the abdomen, and don't shake the rope too much.

Jack jumped up.

A) kneel down. B) Then jump up sharply, squat down again when landing, and repeat.

Step 3 Squat and jump

A) The basic squat action is the start action.

B) Jump vertically upwards, lean forward slightly when landing, then squat and jump again.

* When doing squats, remember not to stand on your knees and don't worry when landing.

* can be in front of the mirror, check the action.

4, box jump

A) bend your knees and lean forward

B) Jump on the low hill, keep your balance and don't fall backwards.

C) Jump backward and repeat the above actions.

* remember not to look too high, it is best to reach half the height of the calf.

5. Horizontal rabbit jump

A) Stand up straight and lean to the left and right.

B) Jump with both feet, jump in the opposite direction, and exchange jumps from left to right.

* Don't lean back too much. Concentrate abdominal muscles to tighten and move the body.

Do each action for more than 1 min, repeat 5 groups of actions for 3 times, and each action only takes 15-20 min.

If we can keep the speed of 120- 140 times per minute, 1 hour can burn 600- 1000 calories (that is, about the heat of a McDonald's ~ ~). Jump like this every day, and it will be effective soon in less than 2 months!

Simple jumping exercise 15 minutes, easy jumping, good figure, twice as fast as running, burning calories 2 1, yoga: pigeon style.

Sit on the mat, bend your left knee, stretch your right leg backward, and touch your left palm with your right thigh. Sit up, inhale and exhale, while the upper body leans down and hands stretch forward until the left hip feels properly stretched. The chest can be placed on the left thigh. Straighten your right leg, keep this posture for 5 to 10 breaths, then raise your hands and return to the initial position. Bend your right knee and repeat.

2, lacing

The general lacing method is reclining lacing method. Actually, lacing can be done at any time You can stand your legs on the wall, Zhang Kaicheng V-shaped, and do V-shaped lacing.

You can also sit on the bed with your feet opposite and your legs as straight as possible. If you can bear it, you can put your legs as flat as possible. If you can bear it, you can press your body down. Besides, we can practice the appearance and stretching posture of dancing leg press. The position of lacing is arbitrary, and beds, floors and chairs can be practiced. There is no fixed posture, and you can change it at will according to your tolerance and preferences.

Step 3 walk quickly

It has been proved many times that walking at the fastest speed can lose weight more than running at the slowest speed. If you can walk for 40-60 minutes every day, you will lose 55% body fat. Although walking time is more than running time, as long as you persist in 1-2 months, you will certainly gain a lot. You will find that your leg lines become thinner and stronger, and even the lines of hips, thighs and ankles will become relatively beautiful.

Step 4 swim

Swimming combined with diet can achieve good results. If you just exercise and don't adjust your diet, you won't lose weight or even gain weight because of the increase in exercise. Or malnutrition caused by increased exercise and intensity, are not conducive to health. In a word, water sports is good for health, improves cardiopulmonary function, can effectively enhance physical fitness, improve basic activity ability, is not easy to cause sports injuries, is simple and easy to operate, is suitable for all kinds of people, and is also conducive to eliminating bad psychological states such as fatigue, tension, anxiety and loneliness. Swimming is a good way to lose weight and keep healthy.

Step 5 jump rope

Skipping rope can burn calories: 880 calories/hour. Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, which can also exercise the coordination and sensitivity of the whole body.