Bobi jumps can be considered the number one favourite fitness move for many people, especially when people are trying to lose fat.
We may not be looking forward to completing it. When the exercise starts, we definitely don't like it because it's too tiring. But when it's over, we say "It's really tiring, but it feels really good".
But this seemingly simple movement is one that engages almost every muscle in your body. Why? And how should we complete a bobby jump more accurately? Let's talk about it today.
What is a bobby jump?
The bobby jump has been around since 1939 when royall h. Bobby invented this self-weighting exercise.
The bobby jump has been used as a quick and easy method of testing physical fitness. Over the past 81 years, the bobby jump has evolved from its original form to a continuous, four-movement exercise.
The bobby jump is now a six-step exercise consisting of three jumps, a squat, a push-up and a plank.
Why do i do the bobbie jump?
It's hard to think of a more strenuous exercise than the bobby jump. Bobbi jumps require the use of almost every major muscle group, so every part of your body is working hard to accomplish just one task.
Also, as many crossfit athletes say, "20 bobbi jumps are the equivalent of 20+ squat jumps, 20 push-ups and 20 open jumps, and are a way to get your body through a full range of motion that requires a lot of oxygen in a short amount of time."
In other words, doing a simple bobbie jump requires a lot of exercise and places a lot of demands on the cardiovascular health of the bobbie trainer. Bobi jumps are a great fitness tool because they not only require the use of the entire body, but they also help the gym-goer to perform a multifaceted workout.
There is no doubt that bobby jumping is intense and high intensity. Studies have shown that when it comes to exercise, intensity matters. The more intense the exercise, the greater the post-exercise effect on metabolism and improved cardiovascular health.
Now is the time to get started. Don't wait any longer, let's get started with the bobi jump.
How to warm up for the bobi jump
Bobbi jumping is a great form of exercise , so the best pre-bobbi jump warm up is probably, to do a few burpees.
But if your workout will feel better when your body is ready for the upcoming challenge, you might also warm up with some some other moves.
Start by performing animal simulation movements to open up tight joints, including scorpion pose, cobra pose, bear crawl and crab walk. Get the hip flexors, feet, posterior deltoid bundle and wrists ready before doing the bobby jump.
In addition to the pre-workout warm-up, you can also try the climber's pose to get the hip flexors warmed up.
Finally, stretching your wrists will keep them comfortable and relaxed. These are great exercises to use before and after a bobby jump-centred workout.
How to complete a bobby jump.
There are various variations of the bobby jump. Some trainers or gyms may ask you to do push-ups, while others won't mind if you skip the push-up as a movement to change things up.
Today we'll go over the six most common movements that make up a bobbie jump:
1. Deep squat
Standing, squat down with your hands on the floor in front of you, just outside of your feet.
2. Plank support
Jump backwards with your feet, keeping your arms straight in a plank position.
3. Push-ups
Your chest should gently touch the floor during a push-up. You can also put your knees on the floor (the choice of many girls) which makes push-ups easier.
4. Plank support
Return to the plank position.
5. Deep squat
Stretch your feet out backwards and land forward close to your hands.
6. Jump up
Explosive jump into the air with arms straight up overhead.
Now you know how to do a full bobby jump. However, complete the overall exercise in a drill that requires many consecutive repetitions.
Don't stop.
If you stop halfway through your exercise, you will only take longer before you start again. Most people need to stop because they're doing it too fast, but if you're doing a lot of reps, the best thing you can do is to go slow and steady.
Choose a pace at which you can keep doing more sets of bobby jumps and don't stop. If you only have to do 5 to 10 reps, you can do them a little faster. But if you're going to do 50 burpees, then slow down so you can maintain a steady pace.
Do them first.
When most of us first learn to bobby jump, we usually learn to land on our hands first and then jump up. But once you understand this basic movement, you can bring your feet back up at the same time as your hands are off the ground.
When you have a lot of bobbies to do, stop thinking about how many bobbies you are going to do. Just keep the rhythm going and do as many as you can.
Do one small movement at a time: "Down", "Plank", "Jump up" And repeat. Get into a groove and keep counting.
Thinking too much can make you fear how many more you have to do. Just keep moving forward and focus only on the details of the movement each time.
Breathing
Do what you can to try and get your breathing in rhythm. Try what works for you.
Realise that your rhythm will change slightly as you get more out of breath. But try to keep your breathing steady.
Avoid common mistakes
Many people make two mistakes. The first problem is arching your back, which can lead to back pain.
The second mistake is losing your range of motion. The chest should be touching the ground, not just the belly button or pelvis. When you jump, your hips need to be fully open.
Try looking straight ahead as you stand and jump - this will help you remember to open your hips.
Maintain good posture
One last thing to note: When you are doing bob jumps (for example, doing as many bob jumps as you can as fast as you can), the perfection of each movement may be halfway through because you want to finish it.
As long as you maintain proper form and full range of motion, that's fine. When you push too hard, each movement looks different instead of being a reasonable combination of the 6 clean, separate movements listed above.
That said, if you can't complete a full bobby jump as prescribed, consider modifying the movement to make it less strenuous. If you have limited athletic ability, or are just starting to work out or do bob jumps, then start with a modified version, such as a reduced push-up movement.
There is nothing better than a bobbie jump. Bobi jumps are not a single self-weight exercise, they work a huge range of muscles while improving your cardiovascular fitness.
Of course, once you find yourself getting down, pushing up and jumping explosively over and over again, it's less 'enjoyable' and more about sweating.
Nonetheless, bobbing is still a very effective exercise and only requires your body weight and a little space to get started.
Once you have mastered these basic movements, consider doing some more challenging variations such as the bobby jump long jump, or even bobby jump + pull-ups etc.