What effect can be achieved by doing 200 opening jumps depends on the exercise mode you choose.
If you just do 200 opening and closing jumps at your most comfortable pace, the efficiency of reducing fat will not be very high, because the intensity of this exercise is not great, and there is little body fat burned.
If you want to burn fat efficiently by opening the board, I suggest you adopt aerobic exercise mode or high-intensity interval training mode.
Aerobic exercise mode
Aerobic exercise mode needs to keep the heart rate between 65~75% of the maximum heart rate during continuous exercise.
If you use open jumping for aerobic exercise, you need to keep your heart rate between 65% and 75% of the maximum heart rate during open jumping and keep exercising for more than 30 minutes.
Two high-intensity interval training modes
High-intensity interval training adopts the form of interval group. Generally, each group will train for one minute, then rest for 40 seconds to one minute, and then continue to repeat this process, one by one, to complete 6-8 groups.
It is suggested to train once every other day and complete the training for 6~8 weeks continuously as a cycle.
When starting jump training, all groups should go all out and be exhausted during the whole training.
Through high-intensity interval training, the maximum hypoxia capacity of the body can be improved, and at the same time the maximum oxygen uptake of the human body can be improved.
High-intensity interval training can consume a certain amount of calories in the training process, and can continue to consume fat within 24 hours after training, and the effect of reducing fat is remarkable.
Summary:
You can choose aerobic exercise mode or high-intensity interval training mode when using open jumping to reduce fat.
When using aerobic exercise mode, keep the heart rate between 65% and 75% of the maximum heart rate, and exercise for more than 30 minutes.
When using high-intensity interval training mode, fully exercise for one minute, rest for 40 seconds to one minute, and complete 6~8 groups of training continuously.
No matter which exercise mode you choose, you should warm up well before exercise, and stretch and relax related muscle groups after exercise, which can promote recovery.
Fitness exercise should follow the principle of step by step. If you can't complete the above amount of exercise, you can halve the amount of exercise, reduce the intensity, and gradually increase it after slowly adapting.
How to do the opening jump?
Stand with your legs together. Jump your feet to both sides, slightly wider than your shoulders, lift your hands up, straighten your arms, put your hands close to your head, and stretch your body up.
Jump your feet inward, put your feet together, touch both sides of your thighs with your hands, and your body is still stretched upward, keeping your stomach in and your chest out.
How many calories can you consume by jumping 200 opening and closing jumps? At medium speed, you can jump 50 times per minute and 200 times in about 4 minutes. The heat consumption of jumping is close to that of medium-speed skipping rope. As shown in the following table: a 66 kg male skips rope at a medium speed for 30 minutes, consuming 330 kilocalories; A 56 kg female skips rope at a medium speed for 30 minutes, consuming 280 kilocalories. Converted, a 66 kg male jumps 200 times at a medium speed, consuming about 44 kilocalories; A 56 kg woman jumps 200 times at a medium speed, consuming about 37 kilocalories.
The calorie of a medium-sized banana is about 80 kcal, that of a boiled egg is about 80 kcal, and that of a bowl of rice is about 200 kcal. It can be seen that the calories consumed by jumping 200 times are not high. Therefore, to achieve a certain sports effect, you need to do more times and last longer, such as jumping for 60 seconds, resting for 30 seconds, jumping for 8- 10 groups or jumping for 30 seconds quickly, resting for 30 seconds and jumping for 4 groups.
What is the fitness effect of opening and closing jumps? 1, jumping is a good aerobic exercise, which can enhance the cardiopulmonary function. Opening and closing jumps can make the heart rate reach 60%-80% of the highest heart rate, so doing opening and closing jumps scientifically is conducive to improving cardiopulmonary function.
2, the opening and closing jump can quickly consume calories and burn fat. At the same time, switching on and off consumes more calories than running fast. Sticking to the opening and closing jump will consume a lot of body heat, thus burning fat and achieving the effect of reducing fat and shaping.
3. Opening and closing jumps can exercise the coordination of the body. Opening and closing jump is a sport in which legs and arms participate together. Only when the legs and arms work together can the movements be done well. If you often do open and close jumps, your body will be better coordinated.
4. Enhance leg muscle endurance and prevent osteoporosis. The opening jump is mainly caused by the strength of leg muscles, which requires a long time of exercise and is conducive to improving the endurance of leg muscles. In addition, when doing split jump, the joints and bones of the legs are loaded. Regular exercise can increase bone density and prevent osteoporosis.
Who is not suitable? 1, overweight people
Overweight people are not suitable for jumping on and off. When jumping to the ground, because the body is overweight, it will have a great impact on the knee joint and ankle joint when jumping and falling, so it is not recommended for people who weigh more than 20% of the standard weight to jump on and off.
2. People with knee injuries
Jumping will have a great influence on the knee joint and ankle joint. If your knee and ankle joints are not very good, or have been injured, then doing the opening jump is likely to make your knee and ankle joints more serious, so it is not recommended to do the opening jump in the case of joint injury.
3. People with urinary leakage problems
Some people suffer from urinary leakage, especially Ma Bao who just gave birth and menopausal women. Doing the opening jump will cause urine leakage, and anyone who has this kind of trouble generally does not recommend doing the opening jump.
Conclusion Jumping is a good exercise, which is not affected by the venue and equipment. No matter at home, at work or at the gym, as long as you have time. Although it is a good exercise, according to the above analysis, it is still necessary to arrange training scientifically with a certain intensity and duration in order to have a good fitness effect.
200 opening and closing jumps every day can make your legs stronger and better coordinated in a short time;
In the long run, it is helpful to lose weight and get an enviable figure.
There are many advantages of opening and closing jumps, especially these are attractive: 1. Improve heart and lung function and make fat burning more efficient.
Actions that need to jump, such as opening and closing jump, box jump, squat jump, etc., will make the heart rate rise faster than ordinary walking and running, so it is easier to feel short of breath and asthma.
Doing this kind of action often can improve your heart and lung function faster, make your body enter the state of reducing fat faster, burn fat continuously through the accumulation of quantity and time, and finally make your body stronger.
2. Improve joint mobility and make the body more coordinated.
The opening jump is not only to reduce fat and lose weight, but also to test coordination;
When your feet jump out to both sides, your arms should be lifted up and your palms should meet at the top of your head;
When your feet jump inward, your hands should return to your sides.
A simple movement requires the joint participation and cooperation of our elbows, wrists, shoulders, hips, knees and ankles to ensure the standard of the movement.
Regular practice of opening and closing jumps will improve the physical fitness of friends with poor coordination and poor joint mobility.
3. Improve the explosive power of lower limbs and strengthen the stability of the body.
A major feature of the opening and closing jump is "opening and closing". The process of stepping out and retracting legs to both sides can strengthen the stability of hip muscles and strengthen the strength of adduction and abduction of thighs.
Another major feature is "jumping", which requires both feet to make the body jump upward, so it can strengthen the explosive power of hips and legs.
In the process of jumping, falling and patting, the stability and explosiveness of lower limbs will be exercised. In addition, the muscle strength of the arms and core muscles will also become stronger.
Although the opening jump is effective, it is not suitable for everyone: 1. Overweight and obese people.
Open jumping is a kind of jumping training. In the process of falling back to the ground, the pressure on the knee will be greater than other plane training.
The greater the weight, the greater the impact on the knee when landing, which has certain hidden dangers to the health of the knee joint. It is suggested to choose walking slowly, strength training, diet control, lose weight first, and then try to jump in and out.
2. Middle-aged and elderly people
As we said above, the heart rate level rises rapidly when doing the opening jump, so the exercise intensity is too high, which is not suitable for middle-aged and elderly people;
At the same time, this movement also requires the stability of the knee joint. If the knee is not very good, it is more dangerous to do it.
3. People who want to change their figure in a short time
I was very tired and sweaty at first, but after ten days and a half, I basically adapted to the intensity. At this time, increasing the number of groups and groups will increase the difficulty, but the heart rate change of the whole person will not be as obvious as before.
Therefore, if you want to change your figure through the opening and closing jump, it will take a long time and you will see the effect in a few months.
If you want to see the effect in a short time, you may wish to combine the opening and closing jumps with other movements, so that the efficiency of burning fat and shaping is higher.
With several movements, the fat loss efficiency is higher: I recommend several movements to train with the opening and closing jumps:
Action 1: Bobby jumps
Action 2: Climb the ladder on your stomach.
Action 3: Alternate bow and arrow squat.
Action 4: Bend over and crawl
All actions are completed in 1 group, and 3~5 groups are completed according to individual conditions. The rest time between groups is not fixed, and the heart rate returns to resting heart rate.
Finally, let me summarize today's content:
1. Opening and closing jump is a good unarmed training action, which has a good effect on improving physical stability, explosive force and fat burning efficiency.
2. Opening and closing jumps are not suitable for everyone, especially friends with poor knees, heavy weight and poor cardiopulmonary function. Choose carefully.
3. Combining split jump with other high-intensity aerobic training movements can improve fat burning efficiency.
Opening-closing jump is a very effective exercise in fat-reducing exercise. It can not only reduce fat but also shape for a long time. The opening jump belongs to the whole body fat burning exercise, which can mobilize the whole body muscle groups to participate.
(Borrow an online picture as a reference) The opening and closing jump is very simple, basically not limited by time and space. Choose the right cushioning shoes. When jumping to the ground, consciously bend your knees slightly to reduce knee cushioning and prevent knee injury. At first, it is suggested that 50-60 groups be divided into three groups at intervals of 20-30 seconds, and then gradually increase the number to make the body adapt.
Heat consumption needs comprehensive consideration. A person of about 70kg can consume 1.5 calories at a rate of 60 calories per minute. In terms of quantity alone, 200 opening jumps can consume about 20-30 calories, and if you keep doing it, you will consume more. Of course, people with a high weight base should still take jogging as the basis, and it is not appropriate to directly start and stop jumping to reduce fat, and the knees will be too much.
If the weight base is not very large, you can choose to do sit-ups first and then jump in and out, and the fat reduction effect is better, especially in the abdomen.
Leg stretching and warm-up exercises should be carried out before taking off in the open field. You must pay attention to protecting your knees during exercise, and consciously remind yourself to do cushioning when landing. Otherwise, hurting your knee for a long time will not only have a bad effect, but also dampen your enthusiasm. Of course, stick to it, and time will prove that your efforts will pay off!
Can you lose weight by jumping at 200? Let's say, "Is it difficult to jump on and off?"
Is it difficult to jump on and off? What's the difficulty? Any action with the nature of "jumping" will generally make people feel more difficult and produce stronger sports response. Such as skipping rope, running, jumping in place, etc. The greater the ups and downs of the body, the higher the difficulty and the greater the heat consumption.
It must be very difficult for a novice who doesn't usually exercise much. A group of 20 consecutive opening and closing jumps is enough for beginners to feel the feeling of "heart pounding". So its first difficulty is that it has great pressure on the heart and lungs, and it will also have a good effect on the heart and lungs.
The second difficulty is that the leg muscles may be unbearable. Mainly the calf muscles (calf triceps) are the easiest to get sour first, so that they can't maintain the opening and closing jumps. They can only shorten the foot spacing, reduce the number of times in each group and extend the rest time between groups. In fact, the whole thigh, especially the muscles inside the thigh, will also be tested for endurance, but it is not as obvious as the calf.
In other words, if you want to jump easily, you must have good cardiopulmonary function and good endurance of the inner muscles of the calf and thigh.
What is the weight loss effect of "200 Jump" and what are the benefits? If a person weighing 60kg continuously jumps at 1 hour, the energy consumption of exercise is about 500 kilocalories (at 8MET exercise intensity). Of course, ordinary people can't have the ability to beat 1 hour continuously. This just shows that the calorie consumption of jumping is similar to jogging, and it is generally no problem to lose weight with it.
What if I can't jump continuously? It's simple. Jump in groups. If a group jumps 20 times and 200 opening and closing jumps only need 10 group, it's over.
Assuming that one group takes 15 seconds and the rest time between groups takes 1 minute, the total time of 200 jumps is about 12 minutes. Even a novice, with poor heart, lung and physical fitness, needs a long rest. How can he finish it in 20 to 25 minutes?
If you are a novice athlete and have never exercised before, then this 20-minute opening and closing jump can still give you a wave of slimming effect in the first month or two.
But to be honest, the amount of exercise for jumping at 200 is really limited, especially for healthy adults aged 20-40. After a month or two, their bodies can basically adapt. The body adapts to its rhythm, and the exercise time is not enough, and the weight loss effect will naturally stop gradually.
In addition, if you only do it once a week, the exercise effect will not be good. You should arrange opening and closing jumps at least three times a week.
If you are an old fitness driver, these 200 jumps may be a warm-up for two groups of jumps, one group 100, which is useless.
However, as mentioned above, jumping has a great influence on heart rate, which can make the heart rate soar in a short time, so as long as the exercise intensity is properly grasped, it is a good way to improve the cardiopulmonary ability.
200 opening jumps. How? 1 hop mode: medium and low intensity packet hop.
According to my physical condition, I decided to divide myself into several groups and dance a few dances in each group. For example, it is divided into 8 groups with 25 people in each group. Speed is not required, as long as the action standard and rhythm are stable.
If you only practice split jump and want to use it to lose weight, then after a novice period (about one or two months), you have to:
(1) Increase the opening and closing jump to make the total exercise time exceed 30 minutes to ensure the fat burning effect;
(2) Or increase the difficulty of opening and closing jumps, such as increasing opening and closing squats, reducing the rest time between groups, and appropriately accelerating the jumping speed.
The second hop method: timed hop
It is still a packet jump, but each group counts as "time", regardless of the number of hops. For example, it doesn't matter how many times each group dances for one minute.
This jump method does not need to pursue intensity, just jump to ensure the standardization and quality of the action.
The third jump method: high-intensity interval training (HIIT)
For example, the following schemes (omit warm-up and relaxation, please add them yourself during actual training):
Action 1, standard opening and closing jump, 10 second. Then, rest for 20 seconds.
The second action, the opening and closing jump of the forward and backward stride, 10 second. Then, rest for 20 seconds.
The third action, open and close the squat jump, 10 second.
The three movements are a cycle, and so on and so forth, with a total movement duration of 15 to 20 minutes. If you can't stand it at first, you can rest for 30 to 60 seconds after one, two or n cycles.
This jumping mode is based on high intensity, intermittence and total duration, and the number of jumps does not need to be concerned. Because of its high intensity, it is suitable for bodybuilders with good physical fitness and heart and lung, and novices should be cautious.
Now, you can start dancing!
First of all, avoid a misunderstanding, that is, how good the slimming effect of opening and closing jumps or similar opening and closing jumps is. During my weight loss, I ran nearly 7 kilometers, or 500 calories, which represents the calories provided by a bowl of Lamian Noodles. It can be seen that 200 opening jumps hardly contribute much to weight loss, but it is undeniable that opening jumps will improve and help cardiopulmonary function and lower limb strength.
Can reduce about 0.2 calories, depending on the physical changes. This is an 80 kg man. Jumping can obviously burn fat, which can improve the heart rate and metabolic rate of the body.
Jumping is one of the necessary movements for people who want to lose weight, and it is also the first choice for many junior bodybuilders. It is the basic version of Bobby Jump, and it will be trained after the physical fitness is improved.
Regarding the calories consumed by jumping 200 times, I have read the related fitness books about HIIT training, which explains:
Every 4 minutes of HIIT (full-strength exercise for 20 seconds and interval of 10 second, training to effectively improve cardiopulmonary and muscle functions through 1-3 groups of movements) can consume about 100Kcal of calories.
Think about the 4-minute HIIT training, most of them need to do 8 movements, and they only do their best in the training process 100kcal, so 200 open jumps don't consume much heat!
The calories consumed are not determined by an action or the length of an exercise, and there is no absolute value. If you want to lose fat better, you need to carry out a variety of compound actions to improve your heart and lung rate. If you jump for a long time, your face is not red and your heart is not beating, it means that the aerobic effect is not at its best.
How to make the opening dance more effective? The opening jump itself is not difficult. Many friends understand it at first sight, but it is "useless" after practice. In fact, most fitness movements have their important sense of strength, that is, proprioception.
There has been a professional answer to the explanation of the opening jump, so I won't explain it too much here.
The following are some warm tips before fitness training, and I don't want to do too many actions:
1, do warm-up activities before jumping, such as jogging and taking small steps in place. , increase the heart rate.
2. Open and close the jumping range, try to jump to the highest range you can, and improve the speed while ensuring the quality.
3, the training intensity is adjusted in time, and the body muscles need constant stimulation to grow better and achieve the effect of reducing fat.
As a comprehensive action of burning fat all over the body, I personally tried 200 open jumps, which basically took 5 minutes. Therefore, if we want to achieve fitness and lose weight or increase physical fitness, we need to correctly understand open jumping and how to exercise with them.
First, understand that split jump is a whole-body aerobic training action. The main muscles used are arm muscles, thigh muscles, calf muscles and core muscles, so the muscles involved reach more than 80%, so it is a golden action to lose weight and increase physical fitness.
2. How much energy does the opening and closing jump consume? I once did an experiment about energy consumption. According to the heart rate energy meter, the energy consumption of jumping 200 is about 465,438+0 calories, but the starting and closing of jumping are not about the energy consumption in the process of jumping, and the later physical recovery also needs to be consumed, so it is not bad, but in order to lose weight or increase physical fitness, this 200 is far from enough. I'll give you a plan below. You might as well try it.
Third, do the opening jump exercise, and you will get the following results: 1. The opening jump belongs to the whole body aerobic training.
(1) can improve our cardiopulmonary function, so that you won't be panting when you walk upstairs in the future.
(2) At the same time, it can reduce body fat, reduce our visceral fat or subcutaneous fat, make our complexion better and our internal organs healthier.
(3) the effect of sweating and detoxification. It is easy to sweat when you are full of oxygen. Sweating will expel toxins from our bodies and make our skin healthier.
2, there are so many benefits, but to achieve the training effect, you need to have a reasonable exercise arrangement. It is impossible to jump twice a year, fish for three days and dry the net for two days. Here is a reasonable plan for you:
Training plan: guarantee to train 3-4 times a week, and each training time is not less than 30 minutes, including rest time. The training group suggested that novices should start from 5-8 groups, with 30 in each group, and then gradually stack according to their own situation. How to meet safety standards? Next, study!
Four. Precautions for opening and closing jumps (1) should not be too slow. Too slow can easily lead to relaxation of the waist and abdomen, so we should speed up the action.
(2) Don't breathe indiscriminately during jumping, otherwise it will easily lead to dyspnea and pain on both sides of the waist. You need to keep breathing rhythm, jump and shout, or jump and shout.
(3) It is not recommended to do more than 20% of the standard weight.
(4) Due to physical illness or knee injury, it is recommended not to do this action.
How do verbs (the abbreviation of verb) make a standard opening and closing jump correctly? Stretching After opening and closing jumps, we need to stretch the leg muscles and hip muscles. The arranged stretching actions are as follows: 40 seconds in each group, ***2 groups;
Action 1: calf stretching
Action 2: Stretch the front side of thigh.
Action 3: Stretch the back of thigh.
Action 4: Foot massage
Hello, I'm KM Fitness, and I'm glad to answer your question.
Judging from the effect of losing weight, the opening and closing jump itself is a very good fitness action. However, rational analysis shows that the heat consumed by 200 jumps is almost negligible. Let's just say that 200 jumps are equivalent to 10 minutes of jogging, and at most it is "warm-up". In addition, for the original characteristics of the action, we will feel that jumping at 200 minutes is more tiring than jogging at 10 minutes.
So if you want to lose weight by jumping up and down, you should do as many as hundreds of times as you can like skipping rope, so as to achieve the goal of losing weight. Next, I will take you to have a detailed and systematic understanding of the positioning and role of the opening and closing jump in fitness.
The characteristics of the opening jump First, simply understand the action essentials of the opening jump:
① Stand naturally, with your feet as wide as your hip joint and your hands at your sides.
(2) open your feet and jump to both sides, and spread your arms to both sides at the same time, until you reach the top of your head and clap your hands.
Note: when spreading to both sides, the feet should not be too big, generally slightly larger than the shoulders or equal to 1.5 times the shoulder width. Inhale when you take off with your legs open, and exhale after returning to the initial action.
We can compare it to skipping rope. Generally speaking, the opening jump is located between anaerobic exercise and aerobic exercise, which is very suitable as one of the movements of HIIT high-intensity interval training. It is precisely because of the remarkable weight loss effect that we often add the opening and closing jump to the action of 10- 12 of HIIT, which is generally used as an opening and closing action.
Therefore, the movement characteristics of jumping are intermittent, contrary to running, its intensity characteristics are medium and high intensity levels.
How to maximize fat consumption by opening and closing jumps? If you want to lose fat quickly by opening and closing jumps, you must learn how to jump rope. I told you before how to make skipping exercise maximize fat loss, and the reason is the same. That is to use group interval training.
For example, today's task is to complete 2000 opening and closing jumps, and we can divide them into 20 groups, each group performs 100 jumps, and the interval between groups is set to 30s~60s.
There are many benefits:
First, it can better control the heart rate and breathing, and keep the heart rate at the optimal value of aerobic exercise for a long time. Imagine, if you finish 2000 exercises at once and don't turn into anaerobic exercise in the end, you will inevitably lose weight.
Second, you can use intermittent time to adjust your breathing to avoid breathing confusion during exercise.
Third, it can not only effectively reduce fat, but also exercise leg muscles during this period. This is the common feature of all sports in the HIIT movement.
How to arrange the training specifically? Since split jump is one of the movements in HIIT high-intensity interval training, why not add other training movements to the whole training movement? ! This can not only do a comprehensive exercise, but also stimulate the body from different angles, so that the body can consume energy quickly.
We can choose 5~6 actions, each action is about 20 (adjust the number according to the action characteristics), and the action is intermittent for about 30 seconds. Until all the movements are completed, it is a training cycle, during which stretching, rest and breathing are carried out, and the next training cycle takes about 60 seconds.
Action 1: Jump in pairs of 50, with an interval of 30s；;
Action 2: lunge and squat combination, one group 15, with an interval of 30 s;
Action 3: Lift the legs high, one group 15, with an interval of 45s；;
Action 4: The flat plate supports the opening and closing jumps, one group 15, with an interval of 40s；;
Action 5: Jump in and out, in groups of 50, with an interval of 30s；;
After doing the above actions, rest for 60 seconds and do it again. The specific number of cycles can be adjusted according to personal physique.
To sum up, opening and closing jump is a very good exercise to reduce fat, but to give full play to its fat-reducing effect, it is necessary to adopt the correct exercise mode-intermittent exercise. In addition, too little exercise can not effectively reduce fat, even if there is, it is a drop in the bucket.
You can try the training mode I said, which will definitely help you!