The Chinese New Year is coming soon, so set aside some fat for the big fish and meat during the Spring Festival.
It is a little thinner now.
However, losing weight is too tiring, I don’t have time to go to the gym, and I have so much meat on my stomach, and I am embarrassed to face my little brother with eight abdominal muscles, and it is very expensive to buy equipment…
Today I’ll teach you a great exercise method.
It can exercise anytime and anywhere, and the effect is very good. It is the legendary…
Burpee Bobby Jump
Burpee, which translates as [standing, lying, supporting and jumping].
This is recognized as a comprehensive and efficient weight loss exercise with exercise effect.
Without choosing a venue or equipment, one movement can exercise most muscle groups of the whole body, including core muscles, arms, chest, buttocks and legs, etc.
It is especially suitable for people who have limited exercise time at ordinary times or have just started to exercise.
How does Bobby jump?
As the name implies, [standing, lying, supporting and jumping] includes four movements: standing, lying, supporting and jumping.
Let’s look at my little brother’s demonstration:
Too soon to see? The following is the upper decomposition action.
1. To establish:Stand straight with your feet as wide as your shoulders, squat down and put your hands on the ground.
2. Lie down: Support your hands on the ground and kick your legs back to form a push-up posture. Don’t collapse.
3. Support: Bend your arms, do a push-up, and jump your legs back to their original places immediately.
4. Jump:Jump up while standing up.
Is it much easier to understand the full version again?
What, still haven’t learned?
It doesn’t matter, we have specially prepared a threshold-free primary version for our friends who haven’t done it before:
Primary Edition
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Hold your hands on the ground, kick your legs back quickly, and then withdraw your legs in turn.
There is also an advanced version that slightly increases the difficulty:
Advanced Edition
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Hold your hands on the ground, kick back quickly, jump back quickly, and then stand up.
Do one or two easily, do a few more, your heart beats faster, and you begin to gasp. When you reach the 20th, you will get better and better, feeling [Emma, I’m going to fail].
At this time, rest for 30 seconds to continue! When you think [Emma is really failing], take another 30 seconds to continue…
When you do [Emma really, really can’t do it], you can feel why people say Burpee is a very powerful sport.
Bobby jumps, you can do it this way.
Different physical abilities have different plans.
Burpee is very flexible in training.
- Beginners can take 10 groups and rest for 30 seconds each. If there is a foundation, take 20 groups and rest for 30 seconds each.
There are four points to pay attention to when doing it.
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Step by step, Burpee is not a competition, the quality of the movement is more important than the quantity, and any discomfort in the process will stop.
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Be sure to warm up before exercise to avoid injury.
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Don’t sit down and rest immediately after exercise, walk slowly for a while, and then rest after the heartbeat calms down.
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If you have hypertension, heart disease or knee problems, ask your doctor before doing it.
Come on, start your journey of Bobby’s thinning!
This article has been reviewed by Liu Qiang, an expert in sports rehabilitation.
Source of cover photo: www.hizy.net Genuine Photo Library
Responsibility: Homestead