Bobby jump training principle Any practice needs to be practiced under the correct movements. Only by ensuring correct movements can we avoid being injured in practice and doing useless work, and we can complete the training efficiently. For beginners, it is particularly important to keep the movements correct from the beginning, which can not only train efficiently in the early stage, but also save more time to correct the movements in the later stage.
The result of gradual exercise is not achieved overnight. All sports should be from simple to difficult and step by step. The amount of exercise that exceeds your body's burden will not only have no better exercise effect, but also make your body overtired, reduce your immunity and get sick easily, thus affecting the training effect. Trainers should start with low intensity and small dose, and gradually increase the difficulty with the enhancement of sports ability.
Bobby jump training schedule Bobby jump does 3-4 days a week, takes a day off and trains for one day, 10-20 minutes a day. Bobby dances every other day to rest and recover his muscles and body, and avoid muscle weakness and physical function decline caused by excessive fatigue. Moreover, 10-20 minutes a day is already a lot of exercise, and the fat burning effect is enough, so there is no need to increase training time.
Bobby jump training method There are different training methods for arranging Bobby jump. Here are four common training methods:
1. Do five bobby exercises, rest for 30 seconds, and repeat 15 cycles.
Do the most bobby exercises in 2.45 seconds, rest for 30 seconds, and repeat the 15 cycle.
Don't rest, keep doing Bobby exercise until you can't do it any more.
4. Continue to do Bobby exercise without rest until 100 times.
Beginners can choose the first two training methods. With the improvement of training ability, they can change the training methods of the latter two groups, or increase the training times or training time of the single group.
Bobby jump training diet is arranged in all fat reduction plans. The most important thing is to control your mouth and reduce calorie intake, because this accounts for the largest part of the calorie gap.
Reduce the amount of food you eat at each meal, eat less, and eat seven points full at each meal. The feeling of seven-point fullness is that the stomach is not full, the desire to eat is reduced, and the speed is slowed down, but it will continue to eat habitually.
The nutritional proportion of food per meal is a little less than fat, and a little more than dietary fiber, carbohydrate and protein. For example, eat more fruits and vegetables, rice, milk and beef. It is best not to eat fat, chocolate and cream.
Bobby jump is a super fat burning and slimming exercise. Compared with traditional aerobic exercise such as running, it can burn twice as much fat. But even such a good exercise should not be over-practiced, but should be carried out according to a scientific plan. So how to arrange Bobby's jumping training plan?
Bobby jumps 1. Starting action: face the ground, the distance between hands is slightly wider than the shoulders, support the body, the hands are Zhang Kaicheng at 45 degrees, the hip muscles are clamped, you can't bend over and pout, and keep straight from the shoulders to the ankles. Tighten your chin, keep your neck and spine in line, and don't look forward.
2. Elbows are separated to both sides, forming a 45-degree angle, and slowly straighten your arms to support your body.
3. Bend your arms slowly and lower your body.
Note: During the whole process, the trunk is in a straight line, stopping when reaching the highest point and descending to the lowest point. At the lowest point, you should also support your body with your hands and not lie prone on the ground.
Points for attention of Bobby jumping 1. Bobby should warm up for 5~ 10 minutes before jumping. Be careful not to sit down immediately after you finish. Exercise slowly and stretch for 5~ 10 minutes.
If you feel pain, dizziness or any discomfort during exercise, please stop immediately. This means that your physical condition is not suitable for such intensive training.
If you have hypertension, diabetes, heart disease or cardiovascular disease, you should consult a doctor before exercise.
4. When women are doing bobby exercises, push-ups can be done on their knees or omitted.