Skipping rope has a good promoting effect on heart function. Continuous skipping can deepen breathing, accelerate heartbeat, accelerate metabolism, make blood get more oxygen, and fully exercise the respiratory system and cardiovascular system. At the same time, skipping rope is also very significant to lose weight, which can eliminate excess fat and keep the body healthy.
The rope for skipping rope can be bought in sporting goods stores or made by yourself. The length of the rope is ideal when you step on the midpoint of the rope with your feet and both ends can reach the armpit.
When skipping rope, you can jump with your legs at the same time (note: you should land on your toes, not your whole feet or heels), and then transition to jumping with your feet in turn, just like trotting on the rope. When skipping rope, don't jump too high, let the rope pass through. For a considerable period of time, we should keep dancing for 5 minutes every day, 6 days a week. Gradually transition to continuous jumping for 200 times, rest 1 min, and then jump for 200 times, rest 1 min. Repeat this many times.
Preliminary preparation for skipping rope:
Skipping rope empty-handed: The so-called skipping rope empty-handed means that parents who can't skip rope don't use rope, but swing their arms without skipping rope to do skipping rope, but the calories consumed are the same as those consumed by skipping rope! People who skip rope empty-handed should also prepare a pair of slightly thicker soft-soled sneakers!
Leg press, stretching and waist turning should be done before skipping rope, which will open all joints of the body, minimize the harm caused by improper exercise and improve the flexibility of the body. Pay special attention to stretching the calf gastrocnemius and achilles tendon, which are the most important parts, because they have been in a state of high tension during the whole skipping process!
The action essentials of skipping rope to lose weight: the legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight forward, which is what we often call lunges. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.
Precautions:
This time, whether you are an empty-handed high jumper or a sports high jumper, don't rush to achieve success in the process of skipping rope. Because everyone's physique is different, the exercise time is different. We should do it step by step. Those with poor endurance can jump for five minutes first, ten minutes the next day and fifteen minutes the third day. After a period of running-in and training, we are sure to persist for longer and longer.