1. Skipping rope is convenient, not limited by the venue, and you only need one rope to start.

2. Jumping rope is a whole body fat burning exercise, and the fat burning speed is three times that of running at the same time!

3. Skipping rope can increase heart and lung function and exercise cardiovascular system and respiratory system at the same time.

Jumping rope can make your lines look better and better.

The fat burning effect is lasting, even if it stops, it is still burning fat.

People who are not suitable for skipping rope

1. Physical fitness is weak without exercise all the year round.

I hurt my knee and my leg.

3. The weight base is too large. Girls weigh more than 150 kg, and boys weigh more than 200 kg.

4. People with heart problems.

If you don't have the above problems, congratulations on joining the skipping weight loss brigade!

Efficient jump strategy

Introduction training jump rope 100 opening jump, 30 in-situ trots for 30 seconds.

Rest 1 min. At the beginning, cycle 3 groups of skipping rope, the intensity is not too great, and you can train step by step.

Efficient jump strategy

Skipping rope is divided into four stages.

Warm-up, introductory, advanced and fat burning

In this way, the fat burning effect of skipping rope is twice the result with half the effort, and it is not too difficult, and novices can easily get it. Warm up before skipping rope and lift your legs for 30 seconds. X2 group starts jumping for 30 seconds. X2 group circulates 3 groups.

Efficient jump strategy

Advanced training jump rope 200 lifts the leg for 30 seconds, opens and closes for 30 seconds, rests 1 min, and circulates in 3 groups. After jumping for a while, the basic baby can move forward, increasing by about 300 every day, and getting closer and closer to the goal. Jumping for a week, I can jump rope 1000 times a day, my body shape has changed greatly, and my rest weight has plummeted.

Correct jumping method

Don't sway from side to side, try to be natural and keep your body balanced, don't bend, and keep breathing rhythmically.

Toe power, take off and land with the forefoot, don't jump too high.

Don't jump rope too long. Hold the rope with both hands and keep it below your shoulders.

Keep your hands and posture straight, keep your arms close to your body, and spread your elbows outward at about 90 degrees from your arms.

Don't stop immediately after skipping, you can walk slowly for a while and then finish.

Precautions for skipping rope

1. Don't drink plenty of water before skipping rope.

2. Choose the place where the venue is as soft as possible.

3. Choose soft shoes.

4. Warm up before jumping.

5. Do full-body stretching after exercise.