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

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

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

4. Go back to the ground. At this time, it should be noted that while the knees are slightly flexed, the toes should land first, and so on.

Extended data

The opening jump was originally a warm-up exercise, which could make the whole body restless quickly, but later it was found that its aerobic consumption capacity actually exceeded running. By adjusting the opening and closing speed, the energy consumption can be greatly increased.

It is recommended to wear shock-absorbing shoes before jumping, otherwise it will easily rub the soles of your feet. When jumping, open your hands, throw them up to high five, then put them down and spread your feet to both sides at the same time. This is an action. Tiptoe jumping is the best choice.

If your body fat exceeds 30%, then I don't recommend that you jump too hard, because your body vibrates too much, it is difficult to keep balance, and it is easy to hurt your knees. You can master the essentials of action first, 1 minute 30 times, and then gradually increase it, and stick to 20-30 groups every day, consuming 150 calories.

If your body fat is less than 15%, then you should speed up, about 1 min 150 times, which should be easy for you. 6 groups a day, 5 minutes each, consuming 300 calories.