Jumping can not only accelerate the burning of whole body fat, but also improve basal metabolism and make you thinner and thinner. I have to say that jumping up and down is an addictive fat-reducing action.

How to do the opening jump?

When your hands are open to your head, your feet jump out at the same time. When you jump again, your hands and legs return to their original positions. When your feet jump, keep slightly bent. The frequency of novices should not be too fast. Start with 30 jumps at a time, repeat 5 groups, rest for 30-60 seconds between groups, and then slowly increase after the body adapts to this frequency.

What changes can people bring by insisting on opening and closing jumps?

lose weight

From the point of view of burning fat, the opening and closing jump can be regarded as an action of burning fat and slimming. The opening jump needs the cooperation of all the muscles. One action can quickly burn the whole body fat, each time 15 minutes, and the body can continuously metabolize for 24 hours.

Improve athletic ability

Opening and closing jumps can effectively improve heart rate and exercise ability. People who lack training will be panting after walking a few flights of stairs, but after persisting in exercise, you will find that it is not a problem to walk seven flights of stairs at once. Opening and closing jumps improve your athletic ability and your body resistance.

Enhance human metabolism

Aside from reducing fat and slimming, the opening jump is still a recommended warm-up exercise, which can make your body quickly enter a state of exercise, promote blood flow and enhance the body's basic metabolism.

Let's talk about the standard opening and closing jump method first

Keep your body upright, hold your head high, and naturally hang your hands at your sides.

Jump up hard and spread your feet to both sides at the same time. At the beginning, the palm should be facing down, and in the process of jumping up, you can slowly turn your palm forward.

When jumping to the top, cross your hands back and forth At this time, your hands and legs should be straight and your knees should not be bent.

Back to the ground, pay attention to the toe landing first, the knee slightly flexed, 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.

However, 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.

Squat jump

The action is a bit like a "goblet squat", with hands folded on the chest and fingers crossed. In addition, it is almost a standard opening jump and continuous take-off.

It's just that every time you fall behind, you need to do squats until your thighs are almost parallel to the ground.

Forward and backward opening and closing jumps

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 &; 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.