夏日燃脂大作战：你还在做无效波比跳吗？

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夏日燃脂大作战从跳对Burpee跳开始

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夏天到了，有不少朋友又重回健身房，想用大量运动来消解脂肪。如果你也曾经这样尝试过，那么对“波比跳”这个词，你一定不会感到陌生。

波比跳作为公认的最佳燃脂“神器”之一，我们在不少HIIT健身课程中都能瞥见它的身影。不过，错误的训练方式也可能会导致肌肉酸痛甚至拉伤，得不偿失。

想要掌握波比跳的正确姿势吗？在本期推送中、简要介绍波比跳及其训练方法。

01

什么是波比跳？

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图源：网络

Burpee（波比运动），因其在运动过程中会有跳跃的动作，所以也被大家亲切地叫作波比跳。它并不是一个简单的动作，而是许多基础动作的组合，包含我们所熟知的俯卧撑、深蹲、跳跃等。

The burpee is also known as burpee jump because it can involve a jump. It is not a simple, single action, but a combination of many basic actions, including push ups, squats, jumps and more.

Burpee跳会训练到全身70%以上的肌肉群，包含核心肌群以及腿部、手臂、腹部、臀部、背部的肌肉等等。除了训练肌耐力、弹性、活动性外，它能够帮助锻炼我们的心肺功能。

Burpees work more than 70% of the muscles in your body, including the core muscles and the muscles in your legs, arms, abdomen, buttocks, and back. In addition to building muscle endurance, elasticity and activity, burpees can also be a cardio exercise.

02

波比跳的“正确姿势”

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图源：网络

蹲下 Squat

两脚约与肩同宽，膝盖弯曲，腰自然向前，两手放在两脚侧边的地面上。

With feet about shoulder width, knees bent, waist naturally forward and hands on the ground beside the feet.

后踢腿 Kick back into plank position

用手支撑身体，再用臀部的力量，脚向后跳。

Supporting the body with the hands, step or jump back into a plank position, leading with the hips.

伏地挺身 Push up

就像一般的伏地挺身动作，将身体接近地面。

Like a standard push up, lower the body close to the ground then push back up, keeping a strong core.

前跳 Forward jump

脚向前弹跳，回到类似蹲下的动作，必须确定你的脚掌与地面贴平，重量落于足弓，重心于双脚中间。

Jump forward and return to the squat position. Make sure that the soles of your feet are level with the ground and your center of gravity is centered between your feet and over the arch of your feet.

垂直跳 Vertical jump

接续步骤4的动作，起身转换成深蹲姿势，运用臀躯，并以手带动向上垂直跳跃。

Using the momentum from the previous step, engage your glutes and jump upwards with your hands held high.

03

确定运动量

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波比跳的练习宜循序渐进。

You should add burpees to your exercise routine gradually.

初级练习者可做3到5组，每组6到15个。有经验的练习者可做5到8组，每组10到20个。

Beginners can do three to five rounds, with each round containing six to 15 repetitions. More experienced practitioners can try five to eight groups of 10 to 20 repetitions.

04

运动注意事项

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体重过大者、高血压糖尿病和心脏病患者并不适合这项运动，身体有旧伤者也不适合，在做波比跳之前，需确认自己适合做这项运动。

Burpees are not suitable for those suffering from obesity, hypertension, diabetes or heart disease, as well as anyone with old or existing injuries. Check with your doctor before trying this exercise if you have any concerns.

刚开始做波比跳时尽量保证自己的动作标准，以达到训练效果和减少受伤风险。

When you start out, take care to ensure that each move is executed correctly to get the most from your training and to reduce the risk of injury.

初期运动不要贪多，控制好运动量和运动时间，根据自己的情况再逐步增加。

Don't try to do too much, too soon: pay attention to the amount of exercise you are doing and for how long, and increase gradually according to your situation.

在运动前做好热身准备，运动后做好拉伸。

Remember to warm up before doing any exercise and stretch after you have finished.

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波比跳的正确姿势

你学会了吗？

Have you learned

how to burpee correctly?

如果你还有其他关于健身的疑问

也欢迎在评论区留言

If you have any other questions about fitness

You are welcome to comment below