Bobby jump combines squat, jump and push-ups at the same time, which can exercise the muscle groups of upper and lower limbs, and almost 70% of the muscle groups in the whole body can be exercised. It is a very good full-body exercise, and a Bobby jump is arranged in the four-minute advanced version of TABATA.
If Bobby Jump and TABATA's time are matched, it can be turned into four minutes of fat burning Bobby Fuck!
Let's take a look at what we shared before, how to dance Bobby correctly.
Bobby's jump can be broken down into seven movements. If you are a friend who has just started practicing Bobby jumping, it is suggested that you can do it one action at a time. Slowly, you can stop when you stand up for the sixth action without jumping up.
If you are more skilled, jump again.
Those green parts in the picture tell us that when you jump bobby, you can train 70% of your muscles, which is a sport with a very high CP value. The only inconvenience is that it is not convenient to jump at home, for fear of disturbing the neighbors downstairs.
Share the experience of exercise rest-the best whole body fat burning exercise, and teach you how to do Burpee and Bobby dance correctly.
Let's watch an animation of a rest demonstration.
If it is simply classified, it is probably in the following order.
Squat: Squat down, then put your hands on the ground shoulder width. Jump back: Push your legs back hard to become a ready posture for push-ups. Push-ups: Do push-ups. Jump forward: jump forward with your legs and return to the squat position. Vertical jump: jump up hard and then return to the standing position. Bobby jump, Bobby jump combines three movements of squat, jump and push-ups at the same time, which can exercise the muscle groups of upper and lower limbs, and almost 70% of the muscle groups in the whole body can be exercised. This is a very good whole-body exercise.
Several essentials of Bobby's jumping.
1. Keep standing with your feet slightly apart and your knees slightly bent.
Step 2: Squat down and put your hands on the ground.
3. Jump back with your feet and let your body take a push-up position.
Do push-ups
When doing push-ups, jump together.
6. Return to the standing position.
Jump up
Then let's see how to do Bobby jump with tabata's training!
I'll take you to do ultra-fat-burning interval exercise LV 1 (no push-ups, no jumping)
I'll take you to do interval exercise LV2 (do push-ups, don't jump up).
Li Xiaomei got into this version at sixes and sevens.
Generally, this kind of training can be done about 5~6 times every 20 seconds, which can be 8 times faster. The most tiring thing is jumping up, so if you really want to train, you'd better make sure to jump up every time ~
Doing TABATA training focuses on the afterburner effect after training, and don't calculate how many cards are burned in the current training. The key point is that the heart rate should reach more than 80% when jumping, which is a better heart rate interval.
The formula of maximum heart rate is "220- age" in a simpler way.
For example, I am a 30-year-old boy, and my maximum heart rate is 220-30= 190. During exercise, the heart rate reaches 190, which is the highest heart rate for boys.
If you want to reach 80% of the heart rate, it is 190*80%= 152, which means that the heart rate in one minute has the strongest heart rate range between 152 and 160.
The simplest measurement method is to measure the heart rate of 15 seconds immediately after exercise, and then *4 is the heart rate of one minute, or it is also a good method to monitor the exercise intensity with a heart rate belt or a heart rate meter during exercise.
Every time I do the training of tabata Bobbi jump, I will do 3 groups, about 120 times, which will have enough exercise intensity ~
Bobby jump is a relatively advanced training action, because it needs to jump, which has a heavy burden on both knees and body. This action is not recommended for beginners or people who are too heavy. If you really want to do it, don't jump yet.