Lead: Skipping rope is a particularly healthy exercise, and mastering the correct skipping method can get twice the result with half the effort. The following is the correct skipping method suitable for you, I hope it will help you!
Since it was invented by the Southern Song Dynasty, skipping rope has been an excellent aerobic exercise for all ages. Coupled with its simplicity of operation and portability of sports equipment, it has won the love of the broad masses. Before skipping rope, everyone just needs to prepare a suitable rope and wear it lightly. There is no need to worry too much about the location of skipping rope, and the size of the specific venue is also measured, as long as the rope can be thrown down without colliding with the surrounding objects. Next, let's take a look at the correct way to lose weight by skipping rope!
Preparation: Keep breathing steadily and rhythmically; Keep your upper body balanced and don't swing from side to side; The human body should relax coordination.
How to jump: start jumping with both feet at the same time, and then transition to jumping with both feet alternately. If you want high frequency, don't jump too high when skipping rope, as long as the rope can pass.
Time and quantity: Beginners: 60- 100 hops per group. 2-3 times at an interval of 1 minute; Normal: 400-500 hops per group. Divided into 2 times, with an interval of 1 minute.
Key points of skipping rope:
1. When jumping in the air, don't bend your body excessively, but become a naturally bent posture. When jumping, breathe naturally and rhythmically. When jumping and landing, use the sole of your foot, not the whole foot or heel. This not only fails to lose weight, but also causes brain vibration.
2. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on the side.
3. The speed of skipping rope to lose weight depends on personal circumstances. You can jump for 5- 10 minutes at the beginning, slowly extend the skipping time and practice step by step.
4. After skipping rope, in order to make the blood circulation return to normal, don't sit down immediately, but choose to slow down or walk for a while and do some stretching and relaxing movements, so as to really end the exercise.
French fitness expert Mock specially designed a set of "step by step skipping plan" for female bodybuilders. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise. Female friends might as well try!
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