Is the opening jump helpful for stovepipe?

In fact, there are many stovepipe movements, and opening and closing jumps are helpful for stovepipe. Let's talk about the function of the opening jump first, and then recommend other stovepipe movements.

First, jumping on and off can exercise the muscles of shoulders, arms and legs.

Turn jump on and off:

1, the biggest advantage of opening and closing jump is that it can be fast and high heart rate. It is a good choice for cardiopulmonary exercise and physical training.

2. Opening and closing jumps also help to exercise muscles such as shoulders, arms and legs.

When doing any exercise, the first thing to do is to warm up, that is, to accelerate the blood circulation of the body and let all parts get enough stretching. Jumping in the open is a very good choice and a full-body exercise. Almost all muscles and joints will participate, which is conducive to warming up and moving joints. So split jump is a warm-up action at the beginning of many sports!

Second, the stovepipe movement is that all running oxygen can stovepipe. If your equipment is for exercise, you can do a squat and squat with your bare hands. These can thin legs.

Personally, I think the fastest way to lose weight is for bobby to jump. Bobby jump is a slimming action, and your legs can slim down quickly. There is also a pedal box, and stovepipe is faster. That is to say, gyms are basically those foam-shaped square boxes or rectangular boxes. Then you keep pedaling up and down, just like pedaling machine. You step on it first, then come down, then step on it, then come down. This is an action aimed at reducing fat and legs.

You can do five groups first, starting from five groups, and then use up each group as much as possible, that is, do more than 12.

Opening and closing jump is the basic aerobic exercise for reducing fat and shaping. It relies on the jumping training of standing and combining feet, which can of course reduce the excess fat in the legs.

Opening and closing jump is to use the force of kicking up the quadriceps femoris in front of the thigh, to drive the legs to open left and right through the force of gluteus maximus, to swing hands to improve the jumping frequency, reduce body fat and shape the legs.

This is the opening jump, recognized as the fat killer. 15 minutes of burning fat is equal to 30 minutes of jogging, and the effect of reducing fat and slimming is twice that of running. Today, Xiao Bai will talk about how to lose weight quickly by simply turning it on and off.

What is the opening and closing jump? In the field of fitness, jumping Jack is a very classic and common fat-burning exercise, which belongs to the routine aerobic fat-reducing action. Reducing fat is simple and effective.

1. Deep fat combustion

Intake is greater than consumption, and excess visceral fat will produce excess calories, so there will be excess subcutaneous fat. Only by consuming visceral fat deeply in the body can we completely reduce the body fat rate.

In the process of jumping, a large amount of oxygen needs to be inhaled into the heart through abdominal breathing, which combines with visceral fat cells to release heat, so that the volume of fat cells is reduced, and deep waste gas is spit out through the mouth, so that residual fat is lost.

Therefore, the whole opening jump needs to tighten the abdomen, exercise the limbs and burn the remaining fat from the inside out.

2. Self-weight molding

Open jumping is a kind of high-intensity aerobic exercise, which bounces up and down by its own weight, maintaining a heart rate of 40 per minute and multiple groups of strength. Starting and jumping can achieve the purpose of body shaping by self-weight.

The shaping of jumping is to reduce the body volume, and use its own weight, ground resistance and high-five resistance to achieve the effect of tight arm muscles and obvious leg muscle lines. However, the large muscle groups in the waist and abdomen core and buttocks are difficult to tighten muscles. Compared with the local muscles formed by stretching and resistance exercise, the fat reduced by opening and closing jumps will sag and relax, and local strength exercise is needed to increase muscles.

Where is the opening and closing jump thin? The muscles that our human body participates in the opening and closing jump are forearm muscle group, waist and abdomen core and quadriceps femoris in front of thigh. Through the principle and posture of the opening jump, we can know that the opening jump can thin the arms and stomach and tighten the thigh muscles and gluteus maximus.

1. Reduce limb fat

According to the whole body fat distribution, we need jumping elasticity to reduce the fat of limbs and increase muscle lines.

The quadriceps femoris is the largest muscle group in the whole body, and it is the core muscle of leg flexion. The contraction of quadriceps femoris can bend the buttocks and enhance the bounce of exercise. The extensor muscle can protect the knee joint, control the flexion and extension angle of the knee joint and help the gastrocnemius kick the ground.

Sticking feet to the ground for a long time is to tighten leg muscles and stretch properly after exercise to prevent calf bulge.

Triceps brachii and biceps brachii are the key muscles for the arm to swing up and down. They use falling exercise to get rid of excess fat, and use the resistance of high-five to promote the production of arm muscles.

Triceps brachii consists of medial head, lateral head and long head. Stretching elbow and bending shoulder refers to tightening the long head to drive the shoulder to rotate and bend elbow, so as to get rid of fat.

2. waist and abdominal core

Jumping is the whole body aerobic exercise to reduce fat, not to reduce local residual fat. In the process of jumping up and down, the waist and abdomen core, as a large muscle group, will dynamically reduce fat and shape, get rid of excess fat in the lower abdomen and prevent a big belly.

Rectus abdominis is the core muscle connecting the lower limbs. The contraction and compaction of the buttocks below the white line can stabilize the buttocks and enhance the strength of the lower limbs.

The opening jump is to drive the lower abdomen to consume excess fat, tighten muscles, persist in increasing muscles for a long time, and form golden inverted triangle abdominal muscles.

How to lose weight by jumping up and down? After the above knowledge, we know that the waist and abdomen need to be tightened when jumping, the triceps brachii drives the arm to reduce fat, the muscles on both sides of the front thigh are tightened, and abdominal breathing can burn deep fat.

1. basic version: turn jumping on and off.

The normal basic version of jumping can help beginners get started quickly, master 20-30 middle and high heart rates per minute and burn more visceral fat.

Bend your knees forward, keep your toes upright, exhale and squat slightly, and use the muscle strength of the front thigh to drive you up. Open your palms from both sides and high five, and bend your elbows slightly with the strength of triceps brachii.

Legs are shoulder-width apart, and the gluteus maximus muscles on both sides are clamped to help bounce up. The forefoot touches the ground first, then the whole foot touches the ground, and the palm high-five completes the dynamic action of opening and closing the feet.

Finish 30 times quickly, rest for 5 seconds, and stick to 3-5 groups.

2. Advanced Edition: Squat Opening and Closing

Squat opening and closing is the original routine weightlifting action, which requires two combined aerobic exercises, squat and opening and closing jump, to complete the missing strength and muscle exercise. Insist on squatting for a month to open and close, which can strengthen hips and legs, lose a small belly and plump arms and muscles.

Open your legs wider than your shoulders, stretch your gluteus maximus backwards, sit still, open your toes to both sides, lean forward, slightly open your elbows to shoulder width, exhale and stretch forward and backward with your center of gravity, and kick your forefoot upward.

Bend the elbow joint with both hands to complete the high five, squat down with both legs and sit down, and keep the knee joint at a constant speed after passing the toes.

So complete 30 squats at a time, insist on more than 5 groups, rest in the middle 10 second, and train continuously for 40 minutes.

Written at the end of the opening jump is to reduce fat, not only stovepipe but also reduce waist and abdomen fat and build slender arms. Step-by-step compound training requires us to advance from the basic version of the jump to the advanced version of the squat jump, make up for the criticism of muscle relaxation caused by aerobic exercise, and complete muscle tightening, in order to truly achieve fat reduction and shaping.

This answer will provide the following views.

First, local slimming is a false proposition.

Second, opening and closing jumps mostly lead to thick calves.

Third, the first jump is how effective it is to lose weight.

First, local slimming is a false proposition. At present, partial weight loss only exists in the copywriting of various weight-loss tutorials, but the reality is that there is no possibility of partial weight loss.

If the metabolic logic of fat gives priority to the part of local obesity, then human beings can't have local obesity.

If the activity is fine, then human beings can't have thick legs. Because the biggest activity in a person's life comes from his legs.

The metabolic logic of fat is determined by the level of genes and hormones. For example, in order to feed the next generation, women are more likely to be obese in their legs and breasts than men.

Male magnetization is also reflected in the emergence of chest-assisted breasts.

The accessory breast is hormonal disorder, and the lower chest begins to accumulate fat.

Second, opening and closing jumps mostly lead to thick calves. Strictly speaking, the active muscle group that splits and jumps is the calf. Because when jumping off the ground, it is the calf muscles that make toe movements to bounce off the ground.

This is also reflected in the actual sports experience.

High-intensity opening and closing jumps will first lead to leg pain, and more seriously, it will lead to leg cramps.

In knee bending and jumping, thighs are the main muscle group. Comparatively speaking, the jumping range is greatly reduced, and the active muscle group changes from thigh to calf.

This will more or less lead to thick calves, which are used to being called infantry legs in the army.

But don't worry. The first prerequisite for thick legs is to eat well. It's like the first prerequisite for you to drive on the road is that you have a car.

Have you forgotten that you are losing weight? Your daily nutritional intake should meet the needs of metabolism, not be used to become strong.

Third, what is the weight loss effect of split jump? Opening jump is a multi-joint compound exercise. Usually, this form of exercise is not too bad for losing weight.

People have many joints that can flexibly meet daily needs, and each joint has a vote of muscles or muscle groups, so the compound exercise of each joint calls more muscles and consumes more calories.

but ...

Frankly speaking, due to the limited range of motion, the weight loss effect of the opening jump is above average, not too bad.

For example, the action range of squat can reach more than half a meter, and the action range of opening and closing jump is determined by how low you squat and how high you jump, which is generally more than one meter.

The opening jump is not as high as squatting, more than ten centimeters.

This limits his calorie consumption.

but ...

The dominant position of jumping in weight loss is not burning calories.

But whenever and wherever you brush two episodes of TV series every day, you can at least win the opening jump of 1000, and you won't delay the time of brushing the drama. This is the charm of the opening and closing jump.

Summary:

Without partial weight loss, remember to do the opening and closing jumps while painting the play.

Is the opening jump helpful for stovepipe? Yes, jumping up and down helps stovepipe.

But this does not mean that doing split jump can make the legs thinner and look better.

The help of jumping on stovepipe is based on its calorie consumption and body fat reduction.

If you jump the opening jump, but the calorie intake is still >; The calories consumed, and there is no other strength training of the lower limbs, so you can't stovepipe when you jump.

How to do opening and closing jumps during weight loss? 1, first create a calorie gap to ensure weight loss.

This calorie gap must be completed by controlling diet and exercise.

Diet: Adjust the diet structure while controlling calories.

A reasonable diet can make us full, healthy, and the right amount of calories can make us slim down, and the hatchback will be beautiful and thin!

The daily calorie intake should not be lower than your basal metabolic rate;

The calorie gap of 500 calories per day is more appropriate;

I recommend that the intake ratio of carbohydrate, protein and fat is 5:2:3.

2. Do opening and closing jumps on the basis of adjusting diet.

After adjusting the diet, as long as you start jumping, it will promote the weight loss effect.

If you do it for a long time and jump fast, you will consume more calories; On the contrary, it consumes less calories.

Switch jump these sports methods can be used. Just find what you like.

Other supplements: it is very one-sided to say that a certain food or exercise can lose weight.

Losing weight is the comprehensive result of considering calorie intake and calorie consumption.

Diet increases calories, and food and exercise consume calories, which must be considered comprehensively. You can only lose weight if you have a calorie difference.

Can I jump stovepipe at the beginning? Sure! Some people will say that I practice opening and closing, but my calves seem to be getting thicker and thicker. What's going on here?

Who has thin legs and thick legs? If we pay attention to the observation, we will find that most of the fitness coaches, fitness experts and muscle men who exercise regularly are not thick (note, it refers to the overall impression and the sense of coordination between the legs and the whole body), and the sense of lines is much better than that of ordinary people. Especially the calf, which looks quite thin, is actually very thick. And those who usually don't exercise often look thick and hard (in the state of no electricity).

We can also find that muscular men's legs are thick because of the large muscle circumference, while ordinary people who don't exercise are "thick legs" because of the fat in their legs.

At this point, we can draw a preliminary observation: the more people exercise, the lower the probability of "thick legs", while those who don't exercise, the thicker their legs look.

So, how to make your legs thinner by taking part in jumping?

Influence of Opening Jump on "Leg Thickness" Long-term adherence to opening jump is a typical aerobic exercise. Even if you can't jump continuously, you can jump in groups, which is also aerobic exercise. And long-term aerobic exercise is very beneficial to the decline of body fat rate. As long as you keep exercising for a long time, your legs can be slimmed down. So, there are two questions:

Question 1: Opening and closing jumps seem to use more legs. Is that why it can thin legs? That's not true.

Because there is no partial weight loss, after starting exercise to lose weight, fat consumption occurs all over the body at the same time. Therefore, fat in all parts of the body, including the legs, will be consumed to varying degrees, so the body will lose weight. The reduction of leg fat is of course beneficial to stovepipe or stovepipe.

The second question: how do you feel that your calves are getting thicker after practicing opening and closing jumps?

Is your calf really getting thicker? The opening and closing jump will keep the muscles of the lower leg of the exerciser in a state of strength and tension, especially the muscles behind the lower leg (triceps surae). If you don't pay attention to stretching and relaxing these muscles after jumping or at ordinary times, the calf muscles will become stiff (even in the state of no force), and an ugly "stiff line" may be formed in appearance. Whether it is vision or touch, people feel that their calves are getting thicker. This is not caused by the well-developed calf muscle fibers.

Ask those muscular men who insist on strength training all the year round and understand the principle of muscle growth, and you will find that increasing muscle circumference requires targeted strength training, gradual and continuous resistance stimulation, and the growth process is very slow. In short, it is very difficult to gain muscle. It is impossible to make thighs and calves thicker by jumping.

After jumping, the calf feels thicker, which is mainly caused by muscle stiffness and tension. This situation can be improved through enough stretching exercises.

What will happen to our legs if "jumping+strength training"? We assume that the fitness plan is carried out with reference to the following arrangements:

This scheme can be used to lose weight, reduce the body fat rate and reduce the fat content in the legs, thus making the legs thinner. However, the problem of this scheme is also obvious: long-term and long-term single opening and closing jump practice will make people feel very boring.

Therefore, in practice, you can use your favorite aerobic exercise instead of split jump, or change aerobic exercise from time to time, and the effect of losing weight or stovepipe will not make any difference.

Strength training adopts the training mode of "big weight, high frequency, high number of groups and short interval", which is helpful to lose weight, but will not increase muscle circumference. The combination of strength training and aerobic exercise is recognized as the most effective way to lose weight.

In addition, stretching can make the legs recover better, the muscles are more elastic and the lines are smoother.

Therefore, the conclusion is simple: opening and closing jumps (or other aerobic exercises) can achieve the effect of losing weight and stovepipe, but you must do more stretching training, preferably combined with strength training, and stick to it for a long time!

The opening jump has the effect of stovepipe, but this action is mainly for brushing fat. When the whole body fat comes down, the legs will naturally become thinner.

If you really want to thin your legs and practice your leg shape, you still need to do some leg exercises to be effective. If you want to stovepipe, you can try the following actions.

Do 10, and do 4 groups.

Do 10, and do 4 groups.

Do 10, and do 4 groups.

Do 10, and do 4 groups.

You can lose weight all over your body, and you will naturally lose weight when your legs grow.

This jump is really good, really feeling, stovepipe, thin belly, can also treat cervical spondylosis in the shoulder, because lifting the arm can move and move away. In this posture, you will naturally move away. I insist on doing activities once or twice a week, each activity, two groups, each time for one minute, which feels very useful.

The fat burning effect of jumping is much better than that of ordinary aerobic exercise, because it is full-body exercise.

Opening and closing jumps can better exercise your cardiopulmonary function during exercise, and the blood circulation of little fat people who don't exercise for a long time will definitely be much worse than other people who exercise. Regular practice of opening and closing jumps can speed up your basal metabolism and make you lose weight better. After a period of persistence, they will obviously feel less breathless when going up the stairs.

In fact, the opening jump has a more symmetrical effect on the overall figure, but the most important thing is stovepipe and arm. In addition, because the opening jump will constantly stimulate the abdomen, our abdomen will also be exercised. Therefore, the most important thing for switching is stovepipe and arm, as well as waist and abdomen.

It is suggested that 150 capsules per day can achieve better fat burning effect.

But be sure to remember to jump the mark! Especially if the arm is not standard, it is easy to practice the wrong muscles, which leads to ugly muscles, and try to touch the ground with your toes when jumping, which will better avoid ankle and knee injuries!

Come on! You can slowly adjust the increase in groups of 20 according to your own ability! ! Start (a disease)

Jumping up with thin legs is like sit-ups with thin waist and push-ups with thin arms. It is impossible to lose weight locally, because fat consumption is a systemic metabolic process, not just closed in a certain area. The difference is that due to the influence of genetic factors, behavioral habits and hormones, the rate of fat consumption in different regions of everyone is different.

Open jumping, like Bobby jumping and frog jumping, is one of the actions that can improve the heart and lungs and accelerate fat burning, so no matter which one you choose, the effect is similar and the intensity will be different. For example, Bobby jump is much more difficult than opening jump, but what is their fat burning effect?

Therefore, whether you want to start jumping or any other form of exercise, it's best to keep it for more than 20 minutes and less than 60 minutes. In order to keep the fat burning efficiency of exercise stable, it is necessary to change the exercise mode in time and improve the exercise intensity.

The disadvantage of the opening jump is that the gastrocnemius of the calf will increase the pressure in a lot of upright leg movements and movements. If there is inefficient stretching and bad posture at ordinary times, the calf part of the calf (gastrocnemius) will be particularly abrupt if it lasts for a long time.

On the other hand, for people with heavy weight, too many jumps will increase the pressure on the joints, making them bear an excessive burden, which is not conducive to joint health.

How to choose proper exercise to promote fat burning? In fact, the way of exercise is not that important. Any exercise will have the effect of burning fat What is important is that if there is no continuity, the exercise with high fat burning rate will be useless, so the key to the problem is how to make yourself less painful.

We should not only play one kind of sports, one is to improve the interest of sports, the other is to avoid the platform period brought by single sports, and the third is that the combination of the two sports methods can improve each other's level in the process of sports.

For example, strength training and aerobic training are alternately used to increase muscles to improve the stability of joints; Leg shaping makes slim leg lines look better; Tight body, avoid skin relaxation after weight loss.

It is unwise to exercise every day, especially for people who don't like sports and seldom exercise. Proper rest can keep your enthusiasm for sports, and muscle rest is also for better development next week. From training every other day to weekly rest 1-2 days, the amount will increase gradually.

Losing fat has never been a unilateral exercise. Only when there is a calorie difference can you lose fat, and the key to this calorie difference lies in calorie intake. Therefore, planning a good diet in daily life, avoiding foods with high calories and low nutrition, and keeping moderate calories and rich nutrition are the key to reducing fat.