Simple jumping exercise 15 minutes easy to jump out of good shape than running 2 times faster to burn calories
Simple jumping exercise 15 minutes easy to jump out of good shape than running 2 times faster to burn calories, exercise at the same time to protect themselves, exercise can also help us get rid of flab, regular exercise is conducive to enhance our cardiorespiratory fitness, the importance of exercise for the three high people, it goes without saying that the following I take you to understand the simple jumping drill 15 minutes easy to jump out of good shape than running 2 times faster to burn calories benefits.
Simple jumping exercise 15 minutes easy to jump out of good shape than running 2 times faster to burn calories 1
Jumping exercise benefits:
- belonging to the high-intensity exercise, the exercise are to keep metabolism
- can strengthen your cardiorespiratory fitness, train the sense of balance and agility
- can strengthen your heart and lung function, training balance and physical agility
1, rope jumpthat is, the ordinary jump rope action a) shake the rope in the hands, the hands remain in the waist b) slightly upward jump, and keep repeating the action
* Tighten the abdomen, do not be too much movement of swinging the rope
2, Jack jump
a) Bend both knees, squatting b) the knees are bent, and the knees are bent, squatting b) the knees are bent, squatting b) the knees are bent, the knees are bent, and the knees are bent. Bend your knees, squat down b) then jump up in a zigzag shape, squat down again when you land, and repeat
3, squat jump
a) basic squatting action for the beginning of the action
b) vertical upward jumps, the body slightly leaning forward when you hit the ground, then squatting deep, then jumping up
* remember to do squats, knees not to go out on the toes, landing action should not rush
* do squats, remember not to go out on the toes, and do not rush to land action
* remember not to go out on the knees.
*Check your movements in front of a mirror
4. Box jumps
a) Bend your knees and lean forward
b) Jump onto a low stool, keep your balance and don't fall back
c) Jump backward, and then repeat the above movement
*Remarks: Don't look for a stool that's too high. Find a chair that is too high, preferably halfway up your calves
5. Horizontal rabbit hops
a) Stand vertically and tilt your body to the right or left
b) Jump with both feet, jump in the opposite direction, and keep exchanging left and right hops
*Don't tilt your hips back too much, concentrate on your abdominal muscles to tighten up and move your body
For each move, you will be able to move your body in the same direction as the chair. p>
Each action to do more than 1 minute, 5 groups of actions to repeat to do 3 times, each exercise only 15-20 minutes
If you can maintain the speed of 120-140 times per minute, 1 hour can burn off 600-1000 calories (that is, about a McDonald's meal of calories ~ ~ ~), every day, so jumping a jump, no need to 2 months will be very soon to have results!
Simple jumping exercise 15 minutes easy to jump out of good shape than running 2 times faster to burn calories 2
1, Yoga: Pigeon
Sitting on the mat, bent the left knee, the right leg back to extend, the left palm touches the right thigh. Sit tall, inhale, exhale while the upper body bends down, hands extend forward until the left hip has to the proper stretching sensation. The chest can rest on the left thigh. Keep your right leg straight and hold the position for 5 to 10 breaths, then raise your hands and return to the starting position. Bend your right knee and repeat.
2, stretch
The general stretching method is lying stretching method, in fact, stretching exercise can be done at any time. You can put your legs upright on the wall, legs open into a V-shaped, do V stretching.
You can also sit on the bed, feet relative to each other, legs as far as possible to recycle, if you can afford it, you can try to flatten the legs, if you can still afford it, you can also press the body downward. In addition, we can also practice the look of dance leg press and stretching posture. The location of stretching is arbitrary, and it can be practiced on the bed, on the floor, or on a chair. There is also no fixed posture, you can change at will according to your own tolerance and preference.
3, fast walking
It has been proved many times that you walk with the fastest speed will be better than the slowest running to lose weight, if you can insist on walking to lose weight for 40-60 minutes a day, you will lose 55% of the body `s fat. Although the walking time needs to be more than the running time, but as long as you insist on 1-2 months is certainly very rewarding, you will find that your leg line has become thinner and stronger, and even the line of the buttocks, thighs, ankles will become relatively good look.
4, swimming
Swimming weight loss exercise and diet combined to achieve good results, if only exercise and do not regulate the diet, due to the increase in the amount of exercise and moderation of the increase in the amount of weight, it will not lose weight, or even fat; or due to the increase in the amount of exercise and intensity of the production of nutritional deficiencies, are not conducive to health. In short, water sports are beneficial to physical health, improve cardiorespiratory function, can effectively enhance physical fitness to improve the basic activity ability, not easy to cause sports injuries, the method is simple, suitable for a variety of people, but also conducive to the elimination of fatigue, nervousness, anxiety, isolation and other adverse psychological state, swimming is a very good weight loss and fitness methods.
5, rope skipping
Rope skipping can burn calories: 880 cards / hour. Jumping rope is easy to learn, the equipment is simple, a small piece of open space can exercise, is very good aerobic exercise, can be said to be inexpensive. Jumping rope can increase your heart rate and respiratory rate in a matter of minutes and can reduce your weight in a short period of time. Professional boxers usually jump rope as the main content of pre-fight cardio fat loss, but also can exercise the whole body coordination and sensitivity.