Wave ratio changes: Wave ratio + box jump combination training

Bobby jump is one of the most classic movements in bare hands training! Bobby combines a series of movements such as squats, push-ups, and jumps! It will train more than 70% of the muscle group in the body, including core muscle groups, feet, arms, abdomen, buttocks and back.

　　Burpee is called the most efficient and best full-body Exercise) projects are often listed as one of the exercise courses for fat burning and slimming. The space required is not large, and the whole body can be sweaty in a short time.

　　Many people are often confused by the surface of Burpee's exercise, thinking that it is just a simple squat, lie down, get up, and jump up. In fact, just through some small changes, our training can become richer and more interesting and more efficient!

　　Like the bobbi + pull-up combination training introduced before is a very good way!

　　Today we will introduce another great bobbi variation!

　　Bobby + jump box!

　　Boby movement includes jumping movements, so we can make a little change in the jumping movements, not just jump up gently, control the hips, knees and ankles through the changes in different versions to increase your comprehensiveness!

　　And jumping on the box is a great choice!

　The benefits of box jumping training have been introduced in previous articles! It can help you improve vertical bounce and explosive power!

　　Combining Box and box jumping training! Make your training more interesting and more difficult!

　　How to do it?

　　1. Choose a box jumping with the box right in front of you!

　　2. Start Box: Do a squat downwards, push your hips and buttocks backwards into a push-up position

　　3. Do a push-up, when supporting, bend your hips and knees, stand up to become a squat position, and be prepared to jump

　　4. Jump upwards and forwards, step onto the box, bend your hips and knees in a half-squat position, and then stand straight

　　5. In order to avoid excessive knees, pay attention to the ground when jumping onto the box, and transition from the forefoot to the box! Choose to walk down the box when you get off the box!

　　Precautions:

　　1. When performing a wave-bike: Remember to tighten your abdominal muscles throughout the process. Keep the lumbar spine (lower back) naturally arranged, do not flex, and your arms are under the shoulders! When push-ups, keep your elbows and body at a 45-degree angle!

　　2. The movement process should be carried out in an orderly manner, so that you can speed up, but do not sacrifice the quality of the movement!

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　　Recommended attention:

　　　　Four-minute Tabata high-intensity interval training: Bobby jump video

　　　　The difference between Bobby exercise and burpees

　　　　　　　　Fitness Bobby jump, Bobby jump gif, Bobby jump video teaching