New tricks of skipping rope for fitness. In daily life, many people will exercise by skipping rope. There are many kinds of skipping rope. Let me share with you the new tricks of skipping rope for fitness. Let's have a look.
New pattern of skipping rope fitness 1 In sports, skipping rope 10 minutes is almost equivalent to jogging for 30 minutes or dancing for 20 minutes, which can be described as anaerobic exercise with less time consumption and high energy consumption.
When skipping rope, you should take off with your forefoot and land. Remember not to touch the ground with your whole foot or heel to avoid brain vibration. When jumping in the air, don't bend your body extremely and become a natural bending posture. When jumping, breathe naturally and rhythmically.
Skipping rope has new tricks for fitness.
Basic skills of skipping rope: simple skipping rope method
Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm).
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Lateral oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
Split-leg jump
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Lateral foot jump
Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
What are the disadvantages of skipping rope?
1, fat people are not safe to jump rope.
Skipping rope is not the best way to lose weight, but a simple and easy overall training. Fat people are not allowed to jump more than eight beats at a time (that is, 64 beats) when doing aerobics, but skipping rope thousands of times at a time is too harmful to their knees. If the feet, knees and waist are injured, it is the least suitable for this kind of exercise. Relatively speaking, walking, jogging and swimming are safer.
2, shoes must be high and shock absorption.
When skipping rope, you must wear shoes that can absorb shock and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You have to buy regular sports shoes, which can protect your ankles and soles. A bangs series of Adidas is better.
35,000 is terrible!
Numerically speaking, it is very dangerous for netizens to compare thousands of times. Everyone's physical condition is different, and 3000 or 5000 is absolutely impossible. How many dances? It should be calculated according to the heart rate. There is a formula that can keep your heart rate between (220- your age) ×65%-75%. The correct posture is: jump up slightly and point your feet alternately.
4. Skipping rope will not become elephant legs.
The thighs won't get thicker because of skipping rope, and they're not that high. Skipping rope will make the leg muscles smooth. In addition, this activity actually does not help to lose weight, but enhances heart and lung function.
5. Don't kick after jumping, jump for nothing!
After the jump, you must do stretching exercises. For example, stretching the calf: one foot is stepped on the step, half of the other foot is placed on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.
6. Don't worry about the chest.
Skipping rope won't cause sagging breasts. Just wear a tight sports bra, but don't wear underwear with rims and cushions.