How to do the opening jump? Open crotch jumping is a very aerobic exercise, and it is also a very simple exercise. There are many advantages to doing the opening jump, but some people don't know how to do it. The following is the introduction of how to do split jump, I hope it will help everyone!
How to do the opening jump 1 1, stand up straight and put your hands on your sides.
2. Jump up gently and clap your hands up when your feet come out (you don't need to clap your hands when you move).
3. Return to your position, put your feet together and put your hands back to your sides.
4. The actions are repeated in cycles, and three groups must be done at a time (one group can be understood as one group).
5. It is a good way to lose weight and burn fat by opening and closing jump training. Someone abroad lost weight 2 1 day 10 kg.
This sport can be played anytime and anywhere.
There is no specific place: balcony, living room, community, park and gym can all be done (it is recommended to do it in a ventilated place) and the movements are simple and easy to learn.
Exercise goal: Warm-up exercise, exercise shoulder, arm, leg and other muscles, cardiopulmonary ability, fat burning.
Suggested quantity: 90, 120,150,240. Choose a quantity and divide it into three groups, each group will rest for 60 seconds. Step and slide can be relaxed between groups.
Every time I exercise, I must set a target number of times. For example, I do 150 exercises every day, and I am divided into three groups with 50 exercises in each group, and each group has a rest of 1-3 minutes.
The technical essentials of jumping and landing: the forefoot transitions to the whole sole (toe landing to the sole)-bend your knees to cushion! Remember, toes and knees are the best shock absorbers for the human body.
Matters needing attention in opening and closing jump
1, chin slightly tightened down, eyes looking straight ahead.
2. Keep your arms straight and don't bend.
Be careful not to bend your knees inward, but face straight ahead.
4. You can set a target number of times for each exercise (for example, 100 times a day, 150 times), and finish it in three or four groups, and each group can rest for 1-3 minutes.
5, you can also try to do as many opening and closing jumps as possible in a certain period of time! For example, within 30 or 60 seconds!
How to open and close jump 2? Essentials of standard movements of opening and closing jumps.
Let's talk about the standard opening and closing jump method first
Keep your body upright, hold your head high, put your hands on your sides naturally and jump up hard, and spread your feet to your sides. You should start with your palms facing down. In the process of jumping up, you can slowly turn to your palm and cross your hands back and forth when you jump to the highest point. At this point, your hands and legs should be straight and your knees should not bend back to the ground. At this time, you should pay attention to the toe landing first, the knee bending slightly, and so on. P.s.' s arms crossed casually. If you just jump like the word "big", of course you can. In addition, many people are used to doing high-five with their palms facing each other.
The standard opening and closing jump is very simple, as long as you are careful not to hurt your knees.
But there is a problem with any exercise, that is, the body may adapt after a long time. If you want to improve the difficulty of the opening and closing jump, besides increasing the speed, I suggest you try "Squat Opening and Closing Jump" and "Front and Back Opening and Closing Jump".
Turn on and off variations of jumps.
1, squat jump
The action is a bit like a "goblet squat", with both hands holding the chest and fingers crossed, almost taking off continuously with a standard opening and closing jump.
It's just that every time you fall behind, you need to do squats until your thighs are almost parallel to the ground.
Step 2 jump back and forth
Many people should be like this when they are in primary school, that is, when they jump, they take turns stepping back and forth.
You can choose to swing your hands back and forth (just like running), or you can choose to put your hands on your hips.
Both of these movements can burn more fat than the standard opening and closing jump.
Opening and closing jumping skills and matters needing attention
Keep your hands and legs straight when you jump, but remember to land on your toes first and bend your knees slightly when you fall.
If the knee is injured or the body is obese, opening and closing jumps are not recommended. The former suggests waiting for the knee to recover, while the latter suggests reducing fat first.
I have also provided many fat-reducing training programs. You can adjust the training intensity according to your actual situation.
Frequently asked questions about opening and closing jumps
Where does the opening jump mainly exercise?
As a kind of self-respect training, the opening jump can exercise the muscles of the whole body, mainly the core muscles and legs, just like Bobby jump. Someone asked where the opening and closing jump effect was obvious. I just want to reiterate that there is no such thing as local slimming.
If you insist, you may stimulate the thigh muscles more when doing squat jump.
Is the heat consumption high in the opening jump? How many calories can you consume?
This is really not absolute. After all, the calories you consume have a lot to do with your weight.
According to foreign tests, a person of about 75kg can consume 153 calories by doing moderate-intensity jumping training for about 30 minutes; 100kg people can consume about 204 calories.
If it is high intensity, it is ok to eat 274 calories or even 366 calories in half an hour.
No matter how many calories you can consume, you just need to know that you will lose weight by doing opening and closing training every day.
PS: The above data are really for reference only. If you really want to know the details, you'd better test it yourself.
What is the purpose of turning on and off jumps?
Simply put, there are three advantages.
1, burning fat: As a classic aerobic exercise, opening and closing jumps can increase the heart rate and help accelerate fat burning.
2, help to grow taller: some experiments say that the opening and closing jump is also good for teenagers to grow taller, because it helps the growth of bones.
3, exercise shoulder muscles: opening and closing jump is an action that can exercise the whole body muscles, but the stretching of the shoulders is very obvious, because there is a great swing action, so it is very suitable for warm-up.
How many groups do you do in the opening dance? How many times per group?
Generally, there are two calculation methods, one is "8- 12 times per group" and the other is "30s per group". As for the number of groups, the opening and closing jumps are generally calculated by time. It is generally recommended to exercise at least 10 minutes every day. Of course, if you want to improve the intensity, 30 minutes a day is ok (once in the morning and once in the evening). Just decide according to your actual situation.
In addition, you can combine the opening and closing jump with other movements and train in the form of hiit, so the effect will be better.
Is it true that you jumped to pee?
It's true, jumping up and down will relax the muscles near the urethra, leading to overflow. Therefore, if you have this problem yourself, it is not recommended to try opening and closing jumps, and it is recommended to do more Kaigl exercises.