The standard bobby jump can be divided into seven steps, namely, standing, squatting, back jump support, elbow flexion, body support rebound, forward jump, squatting and jumping up. Bobby jump is the process of adding push-ups and elbow flexion on the basis of squat jump. The main difficulty lies in the consistency of push-ups and movements. Push-ups can be done in half, or you can omit the process of elbow flexion and skip steps 4 and 5, so that the whole action is easier to complete.

The correct bobby jump requires the following seven steps:

1, the body stands naturally, with arms on both sides of legs. Hold your head high, keep your eyes straight ahead, tighten your core and keep your back straight.

2. Kneel down until the thighs and calves are one. Lean forward, arms slightly forward, hands and palms on the ground.

3. Jump and stretch your feet backwards until they are completely straight. At the same time, support the ground with your toes, tighten the core and lower your hips slightly. At this time, the whole body shape is in a straight line and remains motionless.

4. Inhale and hold out your chest, bend your elbows and press down until your chest is about to touch the ground.

5. Lift your body hard until both arms are completely straight and exhale, and then return to the starting position of the third step.

6. Jump your feet forward and return to the original position, and then return to the squatting position in the second step. Heel slightly raised, ready for the last jump.

7. Finally, get up and jump hard, and lift your arms up at the same time. In the high position, the arms, back and legs form a straight line. Then return your feet to the ground, readjust your posture and prepare for the next operation.

Bobby jump is a common whole-body exercise in strength and aerobic training programs, and it is one of the self-weight resistance training actions with high intensity, short-term burning of fat and soaring heart rate, also known as standing support. Bobby jump will train more than 70% muscle groups in the whole body, including core muscle groups, feet, arms, abdomen, buttocks and back. In addition to training muscle endurance, elasticity and activity, it is also very helpful for the training of cardiopulmonary fitness. Known as one of the most efficient and best fitness programs, it is often listed as one of the exercise courses of burning fat and slimming, which requires little space and can be achieved in a short time.

Training methods:

Bobby jump can operate in groups every time he trains.

At the beginning of training, you can do 3 groups of 8 times first. After a period of training, it will be upgraded to 5 groups 10 times, and the advanced stage will be completed at one time 10 groups * 10 times.

The interval between each group is 10 second-15 second, and the speed will also affect the completion of training. The faster the action, the higher the calories consumed, and the corresponding difficulty will increase.

Start training with slow movements, and then gradually speed up. After a period of repeated training, cardiopulmonary function and physical fitness have obvious improvement effects.