In the various training programs of the past, I have put Bobby in an important, even "killer" position. Many friends are puzzled by this. Why not put some more "squatting" sports, such as bench presses, squats or deadlifts in that position?
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In fact, Bobby jump is a veritable "killer" action, especially in fat-reducing training, Bobby jump is a self-weight exercise with extremely high fat-reducing efficiency.
Perhaps many of my friends are unfamiliar with Bobby’s “big familyâ€. I’m talking about Bobby’s “family tree†today.
Burpee is also called a standing bounce in the country. At first, a doctor named Burpee, invented the test action for the US military's physical fitness test during World War II. Bobby jump combines squats, push-ups, squats, legs and abdomen to move more than 75% of the body muscles.
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Because of this, Bobby Jump became the darling of the self-respecting fitness industry after World War II. In recent years, with the development of sports science research, scientists have found that Bobby Jump is an excellent method for high-intensity fat loss. Dr. TABATA of Japan also put Bobby jump at the end of the 4-minute training when studying the famous TABATA training method, as a "terminator" type of training action.
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Bobby jump is a collection of actions. We usually say that the wave jump is mainly a standard wave jump. This article will also introduce a variety of advanced, integrated wave ratio jumps.
How to complete a standard wave ratio jump?
The American Physical Fitness Association (NSCA) divides the standard wave ratio jump action into five stages in the action course of the private physical trainer.
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1. Kneeling: Under your arm, hold your hands on the ground and be the same width as your shoulders.
2, after the squatting: force the legs to squat at the same time, become a palm plate support or push-up support posture.
3, push-ups: complete a push-up.
4, bent legs and abdomen jump: bend the leg, jump forward, become a prone abdomen posture.
5, vertical jump: from the prone abdomen posture to complete an upward vertical jump.
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Completing these five stages means that you have completed a standard Bobby jump.
However, this is far from the end. . .
Here are 7 advanced wave ratio jumps.
1. Open and close the wave ratio.
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Between the second step of the standard wave ratio jump and the push-up of the third step, an action of opening and closing the legs is added, which has a good exercise effect for the inner and outer muscle groups.
2, push-ups double kill wave than jump.
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In the course of a standard wave ratio jump, repeat 2-4 steps to complete the process of two posterior squats, push-ups, and flexing legs. There is an enhanced training effect on the core muscle group.
3, single leg wave ratio jump.
As the name suggests, only one foot is on the ground and the other is left floating. In the figure, the action is completed twice, and the beginning of the stage can be completed only once.
4, Hip-Pop wave ratio jump.
This action does not have an official name, because it is called an action in street dance. . This action has no push-ups. Instead, the step of push-ups is changed to the body's movements to the left and right sides. The swivel is very effective for the training of the external oblique and intra-abdominal oblique muscles, which are the mermaid lines we all hope to have.
5, high leg continuous wave ratio jump.
This is a compound action that combines a wave jump with a high leg. The action mode is a standard wave ratio jump - 10 high leg lifts - one side slide - one standard wave ratio jump - 10 high lift legs - repeat. This is a very low-fat, high-intensity compound exercise.
6, after the kick leg wave jump.
On the basis of completing the push-ups, the legs are jumped off the ground. The main muscles are the lower back muscles, the buttocks muscles and the hamstrings. This action is more difficult, but it has a good effect on training the explosive power of the muscles.
7, mountaineering abdomen wave than jumping.
After the stage of flexing the legs and abdomen, complete the mountaineering jumps on the left and right, and then perform a belly jump. This is also a very high-intensity wave ratio jump, which has a good effect on fat reduction.
How to arrange these kinds of Bobby jumps?
Bobby jump can be used as a separate training. Generally, 4-5 kinds are selected from the above 8 types, each of which is 6-8 times, and the group rests for about 1 minute.
Bobby Jump can also be used as the last "killer" training in HIIT training. Arrange to the end, you can do it all.
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