The ideal family fitness exercise is unarmed training. As long as the intensity is improved and simple equipment such as skipping rope is added, high-intensity training can also achieve the effect of burning fat. The following is a demonstration made by senior coach Clay, combining skipping, opening and closing, bobby jumping, leg lifting, hip kicking, running and other fitness training that can bring high-energy cardiopulmonary exercise. Coupled with proper stretching exercise, you can train independently at home to achieve the training effect of burning fat and build your own compact body on the beach in summer! In the choice of skipping rope, beginners suggest to use the basic model, and you can choose the rotating handle with adjustable length, which can be adjusted and tailored according to your height to give full play to the best training effect.

The handle of skipping rope need not be too heavy, and it is most important to be simple and easy to hold. Check point! It is suggested to be equipped with skipping precautions, adjust the rhythm with breathing, and pay attention to the fluency of movements. Grade-I function burns fat to strengthen the body and enhance the muscle endurance of large muscle groups.

1 When skipping rope, touch the ground with your toes, turn your wrist to drive the rope to rotate, breathe naturally and keep the rhythm. If you want to be an advanced challenger, you can do "one jump and two laps" training: in the process of one jump, shake the rope twice quickly, keep breathing and rhythm, and be careful not to lock your knees. (See the final video presentation for details. )

Stand up straight, put your hands on your sides, jump up and cross your feet outward, pull your hands up, clap your hands or not. When landing, put your feet together and put your hands back to your sides.

At the beginning of Bobby jump, stand with your knees slightly bent, then jump backwards with your hands supported, becoming a preparatory posture for push-ups. After doing push-ups, retract your legs and jump up to complete a set of actions.

4 Run with your legs high in place, lift your feet up and raise your knees as high as possible. You can position yourself with the palm of your hand as the benchmark, land your feet, and keep breathing naturally and smoothly.

5 kick your hips and run in place, kick your heels and land your feet to keep your breathing natural and smooth.

6 Stretching 3-type calf stretches and tilts the sole of the foot, maintaining the tension between the calf and the sole of the foot for 20 seconds.

Stretch the back of the thigh to keep the body stable. Lift your foot and pull the back of your thigh for 20 seconds to stretch the muscles of the back of your thigh.

Stretch the front thigh to keep the body stable, pull the ankle and lift it back and up for 20 seconds, thus stretching the quadriceps femoris in the front thigh.

About demonstrator coach Chen Kelai World Gym Personal Fitness Coach iGym Personal Fitness Coach Free Fitness Coach Professional Project Posture Evaluation and Suggestions Physical Training Planning Weight Training Physical Training License Certified by the Bodybuilding Association of the Republic of China Class C Coach License Certified by Scientific Fitness Training International Certification Physical Training System Certified by Fighting Rope Fighting Rope Training Learning M.E.T Coach Training Course PT-X Personal Trainer Certified Sandbell Training Course.