At first, the time of each exercise is 5- 10 minutes, and then gradually increase to 10- 15 minutes, with a short rest in the middle, and then jump. There is generally no limit to the time for skipping rope. As long as you avoid discomfort, be careful not to jump rope within half an hour before and after meals. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed the "Progressive Skipping Plan" for female bodybuilders. You can jump 1 min at the beginning, 3 minutes after 3 days, and 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day: for example, jump 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.
Simple and feasible. There are many kinds of skipping rope, which can be simple or complicated at any time. It is especially suitable for fitness exercise in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. Exercise various organs. Skipping rope can enhance the cardiovascular, respiratory and nervous system functions of human body. Studies have proved that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope has a positive effect on relaxing mood and is also good for women's mental health.
Basic skills of skipping rope: simple skipping rope method, preparation: put your feet together and practice jumping for 2-3 minutes (jumping height is 3-5cm). Start skipping rope and pay attention to the arc swing of your wrist. Bend your right leg on one knee and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Jump sideways, this action can train your endurance and strengthen your abductor and adductor muscles. Two people stand on the left and right sides of the skipping rope in tandem, jumping forward with one foot and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping.