According to the test, skipping rope for 8 minutes is equivalent to running 1600 meters or skating 1 hour or walking 2400 meters 17 minutes; Jumping rope for 9 minutes is equivalent to riding a bicycle for 5000 meters; Skipping rope 15 minutes is equivalent to playing tennis for a week; Jumping rope for 20 minutes is equivalent to swimming for 640 minutes.
Here are some ways to jump rope:
(1) jump rope.
People stand naturally, their hands droop, imagine holding a rope in their hands, and then start jumping and gently shaking their wrists. When skipping rope, you can jump with your feet together or alternately from left to right: you can jump 100 or 200 times each time, depending on people. When jumping, let the lower abdomen shake. The more violent the lower abdomen shake, the more effective it is for the contraction of the lower abdomen. Skipping rope in the air does not take time, does not hinder others, and can be practiced at any time. It can not only reduce the weight on the lower abdomen, but also have a good effect on the respiratory system, heart and blood circulation.
(2) skipping rope.
Put the rope at the heel and swing it from back to front. Try to jump 1 min first, and gradually extend the time. Jump several times every morning until you can jump 15 minutes. Stand for 5~8 minutes before and after skipping rope to relax the whole body muscles, which is helpful to warm up before jumping and cool down after jumping.
Fitness ball exercise Fitness ball exercise has outstanding fitness effect, and it can dredge meridians through finger movement. Finger movement can not only stimulate the finger movement center of the brain, make the brain developed, but also improve the blood circulation of the brain and prevent the occurrence of cerebral hemorrhage.
Especially for mental workers, it has the effects of regulating the central nervous system of the brain, strengthening the brain, improving intelligence, enhancing memory, improving thinking ability, eliminating fatigue, promoting appetite and improving sleep. Clinically, it has been proved that fitness ball exercise has a significant effect on preventing and treating hypertension, neurasthenia, cervical spondylosis, numbness and trembling of hands and feet, wrist arthritis and so on.
Fitness ball When playing fitness ball, you must use both your left and right hands. If you are right-handed, you should practice dribbling with your left hand. When rotating, the two balls should pass through the thumb, little finger, ring finger, middle finger and index finger, so that the two balls can rotate around each other. Put your finger close to the sphere and let the two balls rub against each other in the palm of your hand, but don't collide. The sound needed is the rubbing sound of two balls. Generally speaking, the exercise time should not be too long, so as to avoid the muscle fatigue of the palm and wrist, causing damage, and it is easy to affect the normal function of the hand after feeling sore. The fitness ball can be single ball, double ball, three ball, or even four ball, and the forward rotation method, reverse rotation method, jumping method and other methods are adopted.
Loop exercise Loop exercise can also be called loop exercise, which can promote the whole body blood circulation and enhance the functions of cardiovascular system, respiratory system and digestive system, thus eliminating constipation, treating hemorrhoids and making limbs strong. When the finger pulls the ring or handle, the whole finger will be stimulated, so the visceral function related to the finger meridian will be enhanced. When hanging, the whole body can be exercised, which can strengthen the muscle strength of the whole body, especially the abdominal muscles. Loud exercise can reduce fat and lose weight. Long-term persistence is good for physical and mental health.
In our daily life, we can carry out the ring movement according to local conditions. At home, you can use door frames for hanging exercise: in the forest, you can use strong branches for hanging exercise without damaging trees and ensuring safety.
The exercise method is:
Change the habit of pulling the ring or handle with one hand and use only one finger instead. All fingers can be pulled except the thumb, not only with the fingertip hook, but also from the root of the finger. After 5~ 10 seconds, release the finger, pull with the other finger, and so on.
Stepping stones and rubbing feet have countless nerve endings, which are closely connected with the brain.
As the saying goes: "Feet like roots, pedicure all over the body." By stepping on stones and rubbing feet, the nerve endings of the skin are stimulated, so that the central nervous system can regulate internal organs, thus achieving the purpose of promoting blood circulation, accelerating metabolism and preventing diseases. As long as you persist for a long time, you can effectively prevent and treat common diseases such as headache, insomnia, toothache, constipation, rhinitis, low back and leg pain, and make your blood pressure normal, sleep soundly, eat more and move lightly.
As long as there is a place paved with pebbles in the park, you can walk barefoot on the stone and jump with your eyes open. If you can't step on the stones in the park for various reasons, you can buy some pebbles and fix them in your yard with cement, or make a stepping stone that can move one meter away, or put pebbles in a bag and step on it.