Although this training is both agile and aerobic, it is focused on cardiopulmonary (aerobic) as a whole, and can be used as an occasional alternative to running, or a friend who has a large weight or a knee injury and is not suitable for a long time.
Training process:
Jumping jacks 60 times
Cross jacks 30 times
Deep leg jump (or squat) 15 times
Burpees 15 times
Step by step (or lunge) 15 times
Mountain climbers 30 or 30 seconds
High leg lift for 30 seconds
Deep squat leg lift 15 times
Squat cross-toe 15 times
Crossed from both ends 10 times on each side
Precautions:
1. The rest time between the action and the action is less, preferably between 5 seconds and 10 seconds. In fact, the shorter the time you take the rest, the greater the training intensity.
2. There are a lot of bounce exercises in this training. Before training, you must fully warm up your knees and simply stretch them. (Stretching diagram can be seen at the end of this article)
3. 3 cycles at a time, 3-4 times a week.
OK! Training begins!
Action 1: Jumping Jacks 60, can also hold for 60 seconds, we use this action as a warm-up to slowly start our high-intensity training.
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Action 2: 30 Cross Jacks, you can also insist on 30 seconds. In fact, this action is the jumping jacks with the left and right legs crossed. Your hands can also move up and down (more movements will consume more).
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Action 3: 15 deep legs jump, this action is a deep deformation, feet stand side by side, jump separately and squat to the lowest point, restore. If the knee is not good, you can't jump too much, and you can change this action into an ordinary freehand squat.
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Action 4: 15 Burpees, if the knee is not good, remove the last jump of this action, and stand up straight to complete.
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Action 5: 15 deep strokes, complete a jump count as one. If the knee is not good, change this action to a normal arrow.
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Ordinary arrow steps: (the two legs are counted once)
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Action 6: 30 mountain climbers (even if you raise your legs) or stick to 30 seconds
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Action 7: High leg lift (running in place) for 30 seconds
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Action 8: 15 legs in the deep side (lifting the legs even once)
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Action 9: 15 cross-toothed squats (touch once)
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Action 10: 10 times on each side from the end of the cross
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