Although open-top jumping can lose weight, the effect of open-top jumping alone may not be obvious, and it will not be particularly fast. If you want to have obvious effect, you can do it together with strength training, which can burn fat faster. Strength training can be carried out before jumping, which can consume some functional substances of the body and burn fat faster.
At the same time, learn to control your diet. If you want to lose weight, you need to control your diet. If you can't control your diet, you can't lose weight so fast. Pay attention to nutrition and reasonable exercise during weight loss, and lose weight faster.
The opening jump is a comprehensive analogy, and the main slimming parts are concentrated in the legs, arms and waist and abdomen. These three parts have great sports effects and sports stimulation. During the exercise, the body keeps great stimulation and gets exercise.
Three benefits of opening and closing jump
1. Burning fat
Jumping is a very basic aerobic exercise, which can effectively raise the heart rate and make the body start burning fat and consume calories in a short time. It is very suitable for people who want to lose weight, can't do too complicated exercise, or just want to exercise at home. Jumping for 20 minutes consumes 250 calories and has a good effect.
2. Exercise arm, shoulder and leg muscles.
The opening jump seems to be just jumping up and down. In fact, you need to exert strength from your shoulders, arms and leg muscles. Doing a little jumping every day with local muscle strength training exercises can effectively help the whole body to tighten.
Help grow taller
Many growing teenagers are engaged in jumping, which is very helpful for their height. Nowadays, teenagers are busy with tutoring, interest classes and study classes, and they don't have much exercise time. Before reading, they jump up and down for 10 minutes to help their bones grow and improve their reading concentration.
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How many split jumps a day can achieve the effect of losing weight?
1. What is a jump?
Jumping is a kind of whole-body exercise, which can quickly increase the heart rate, make the heart beat in a higher range, form an anaerobic exercise mode, and achieve a way of rapidly consuming glycogen stored in the body, so as to achieve excessive oxygen consumption after exercise, thereby increasing energy consumption at rest and improving basal metabolism.
Action essentials:
Stand upright, feet together, knees slightly bent and unlocked, pelvis neutral, back straight, hands at your sides, chin slightly retracted and looking forward;
When exhaling, open your feet and hands at the same time, lift your hands from both sides of your body and meet on your head, inhale and lower them back to the original position.
Precautions:
1. When jumping, don't lean back, always focus on the center of the body to avoid excessive stress on the lumbar spine, and the body can lean forward slightly to reduce the pressure on the waist.
2. When raising your hand, don't shake your arm very relaxed, so the inertia will increase with time, which will easily cause shoulder pain and sports injury. You should shake your arms in a controlled way and clap your hands on your head.
Second, how long can you lose weight by jumping every day?
It is suggested to train 3-5 times a week for about 30 minutes each time, which can achieve good fat-reducing effect. It can be high-intensity exercise (HIIT), about 85% of the maximum oxygen uptake, such as 3 minutes of high-intensity exercise each time, and then 2 minutes of rest, a total of 6 groups.
It can also be moderate-intensity exercise (MCT), which is about 65% of the maximum oxygen uptake, such as moderate-intensity jumping 10 minute, taking a break of 2 minutes, and doing three groups.
Why do you want to go to HIIT? Because under high-intensity exercise, mainly the mechanism of sugar metabolism, the mechanism of fat energy supply will be inhibited to some extent. Simply put, energy will be provided by sugar in blood and fatty acids in serum. After 30 minutes, the free fatty acids in the blood will be significantly reduced.
Moreover, high-intensity exercise will also cause hypoxia in the body during exercise, and repay the oxygen vacancy in the body after exercise. At this time, the basic metabolism of the body will also be improved during rest.
Why can I choose moderate intensity exercise? Because sugar and fat can provide energy at moderate intensity, with the increase of time, glycogen decreases and insulin decreases, then the total mobilization of fat will increase, thus increasing the consumption of fat.
Third, the common variants of opening and closing jumps.
Bend down and open your legs.
Bend down, keep your arms perpendicular to the ground, bend your elbows 90 degrees, sink your shoulders and tighten your shoulder blades, put your feet together and touch the ground with your toes;
Get up, keep your back straight, keep your pelvis neutral, exhale and spread your feet to both sides, inhale and return to the initial position, and repeat the action.
Bobby jumps.
Bend over, put your hands on the outside of your chest, hold out your chest, slightly retract your chin, keep your body straight, keep your pelvis neutral, and keep your feet width apart from your hips;
First do a push-up, then jump forward with your legs, stand up straight, and then jump up. Clap your hands on your head, inhale and return to the initial position, then jump your feet back to the initial position.
Exercise collocation, such as the form of HIIT, first Bobby jumps 1 min, bends down and spreads his legs 1 min, and finally opens and closes normally for one minute as a group of actions, totaling 3 minutes, then takes a rest for 2 minutes and repeats 6 groups.
Jumping movements are not only intense, but also require high cardiopulmonary function. It is almost impossible for ordinary people to last for a long time, such as opening and closing jumps. But the advantage is that this aerobic exercise also has a good weight loss effect. How to jump in and out?
The energy consumption of the opening jump is similar to that of running. A person weighing 60kg consumes about 500 kilocalories 1 hour under 8MET exercise intensity (which belongs to high-intensity exercise). If the exercise intensity is higher, the consumption will increase. This is only a theoretical value, which will actually be affected by factors such as flapping speed and weight. Running for an hour consumes almost 500 to 700 kilocalories. However, now that you can stand up and experience the opening and closing jumps, you will immediately understand that even if you have the ability to jog for a period of time, such as 15 minutes, 20 minutes, half an hour, 1 hour, it is unlikely that you will continue the opening and closing jumps for such a long time. The requirements for cardiopulmonary function are higher.
Point 1: exercise intensity is controlled by heart rate. The suitable exercise heart rate range of aerobic fat reduction is 60% to 80% of the maximum heart rate (220 years old). Because ordinary people can't jump for a long time in a row, they should be divided into groups, for example, 20 times in each group, and then there will be an interval. How many times in each group and how long is the interval? Measure the current heart rate immediately after jumping a group. It is suggested to control according to the lower limit of the above formula. For example, if your age is 40, it is recommended that you do not exceed 1 10 times per minute. If the measured heart rate is higher than this value, then try to reduce the number of times in each group or extend the interval appropriately. But don't be so rigid, you can improve your physical fitness appropriately.
Point 2: Keep the duration and frequency of exercise. Maintaining the duration of exercise is to ensure the total time of each exercise. It is recommended that the duration of each exercise be at least 30 minutes. Beginners can adapt from the duration of each exercise 15 or 20 minutes, and the physical fitness can be increased to more than 40 minutes after improvement. The weekly exercise frequency can be initially arranged twice and then increased to three to five times. Less than three times a week, the exercise effect is difficult to accumulate, so after a certain training foundation, at least three times a week.
The third point: Don't just jump at the beginning and the end. All aerobic exercises can help you lose weight. Don't just focus on opening and closing. In the initial stage, you can just jump at the beginning and end. With the improvement of physical fitness, at least try more difficult opening and closing jumps, and at the same time try other aerobic exercises, including jogging, rowing machine, spinning bike, etc., and actively leave the "comfort zone" of sports.
One of the ways to leave the comfort zone of jumping is to increase the difficulty. Here are two recommended:
Method 1: Open and close the squat jump. That is, every time you take off and land, squat until your thighs are parallel to the ground, and then take off. After adding "squat" action, it will once again form new pressure on cardiopulmonary function, so the number of times in each group should be greatly reduced accordingly.
Method 2: Opening and closing jumps and high-intensity interval training. Squat for one group 10 second, jump for one group 10 second, jump for one group 10 second, rest for 20 seconds between groups, and cycle for 6 times. This is a reference scheme. You can adjust the duration of each group, the rest time between groups and the total number of cycles according to your own situation.
The above two kinds of jumping methods need certain training and physical foundation, which are not suitable for beginners to adopt directly.
The advantage of jumping is that you don't need to prepare any sports equipment or equipment, and you don't need any special venue, so it won't be affected by the weather. Jump three times a week, 1 to 2 months, and you will see the effect of losing weight!
The opening jump was originally just a warm-up exercise, which can warm up the whole body quickly. If you want to use a warm-up exercise to lose weight, you'd better take different variants and training arrangements to combine training.
When doing split jump, you need to keep your body upright, hold your head up and chest out, put your hands on your sides naturally and jump up hard, and spread your feet to your sides at the same time.
You should start with your palms down. In the process of jumping up, you can slowly turn to your palm and cross your hands back and forth when you jump to the highest point. At this point, your legs should be straight and your knees should not be bent back to the ground. At this time, you should pay attention to your toes touching the ground, your knees slightly bent, and so on.
Of course, it is not as soon as possible for the opening jump. If your body fat rate is high, more than 30% (paunchy), you can control the frequency at about 30 times/minute, while if your body fat rate is not high, you can try to adjust the frequency to 100~ 150 times/minute.
Simply exercising ordinary opening and closing jumps, the training is too simple and boring, you can try the following changes of opening and closing jumps.
Cross opening and closing jumps have a great test for the coordination of trainers. Once the left hand is in front of the left foot and once the left foot is under the left foot, alternating with each other.