Skipping rope has always been favored in various weight-loss exercises. Skipping rope for 30-40 minutes can consume 300 kilocalories.
Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.
Step 1: basic jump
Jump over the rope around your head and leave it behind your feet. You don't have to jump very high, just reach the rope. Stand on the ground with your feet firmly. Jump for a minute, then rest for a minute before continuing.
Step 2: Reuse one-legged take-off.
Throw the skipping rope over your head and behind your feet. The right foot is independent. In the next rotation, land with your left foot. Repeat the foot-changing jump for one minute, and then rest for one minute.
Step 3: Combination Jump
Repeat the one-leg jumping exercise, alternating left and right feet. Next, do basic jumping exercises. Continue to jump for one minute, rest for one minute, and then repeat this skipping action many times.
Step 4: Bounce with big strides
Repeat the one-legged take-off, plus an action to strengthen training-bend your knees 90 degrees and bounce for one minute. Then continue to rest for a minute.
Step 5: Endurance Jump
Whether it's a basic jumping exercise or a five-minute one-legged take-off exercise. If you can't persist for a long time, start dancing for one minute, rest for another minute and repeat five times. The goal is to complete at least ***600 jumps.
British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.
Skipping rope is the best slimming exercise. The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
Matters needing attention
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.