Jumping rope really falls off the scale-the first stage of the 30-day skipping plan: the introductory stage, jumping 100 times and resting for 30 seconds.

Day 1 day: 500 jumps.

The next day: jump 700.

Day 3: Jump 900.

Day 4: Jump over 1 100.

Day 5: Jump over 1 100.

Day 6: Jump over 1300.

Day 7: Jump over 1500.

Day 8: Jump over 1700.

Day 9: Jump over 1900.

Day 10: Jumped 2000.

The second stage: advanced stage, jumping for 2 minutes and resting for 40 seconds.

Day 1 1 day: skipping rope 2 100.

Day 12: Skip 2300 to finish.

Day 13: Skip 2500 to finish.

Day 14: Skip 2700 to finish.

Day 15: Skip 2900 to finish.

Day 16: 3000+50 opening and closing jumps completed.

Day 17: 3 100+80 switch jump is completed.

Day18: 3300+110 The opening and closing gaps are completed.

Day 19: 3500+ 150 opening and closing jumps completed.

Day 20: Complete the jump rope 3800+200.

The third stage: efficient fat burning, jumping for 3 minutes and resting for 50 seconds.

Day 265438 +0: Complete the 4000+250 switch jump.

Day 22: Complete the jumping rope 4000+270.

Day 23: Complete the jumping rope 4000+290.

Day 24: Complete the jumping rope 4000+3 10.

Day 25: Complete the jumping rope 4000+330.

Day 26: Complete the jumping rope 4200+350.

Day 27: Complete the jumping rope 4200+370.

Day 28: Complete the jumping rope 4200+390.

Day 29: Complete the jumping rope 4200+400.

Day 30: Complete the jumping rope 4200+400.

Skipping rope length

The length of skipping rope should not be too long, just hold the rope with both hands and keep it below the shoulders.

Jumping rope posture

Keep your body straight: keep your upper body upright, keep your eyes five meters ahead, concentrate and keep your back straight.

When sinking: the upper arm is close to the body, and the forearm naturally droops and stays relaxed.

Wrist jitter: learn to use the strength of the wrist and forearm.

Bend your knees: keep your knees bent and jump up and down. Slight bending of knees before take-off can effectively reduce the pressure on knees during take-off.

Strength: tiptoe strength, the forefoot takes off and lands without jumping very high.

Key points of skipping rope

Breathing mode: inhale through the nose and exhale through the mouth.

Skipping length: Jump for at least 20min each time, so that the fat burning effect is the best.

Warm-up stretching: warm up 5- 10min before skipping rope to avoid sports injury; Stretch for 5- 10min after skipping rope to make the calf lines slim and beautiful. Warm-up and stretching can refer to warm-up before skipping and stretching after skipping on keep, which is very comprehensive and can be followed.

Precautions for skipping rope

1. People whose body mass index exceeds 25 are not suitable for skipping rope. Excessive pressure on the knee joint and ankle joint is easy to cause injury. Swimming, fat-reducing exercise, spinning and so on can be done.

2. Women who have not repaired pelvic floor muscles after delivery can't jump, which is easy to cause secondary damage to pelvic floor muscles. Yoga and Pilates can be practiced first, and then lose weight.

3. Skipping rope should be warmed up and stretched to avoid sports injury caused by insufficient warm-up and lactic acid accumulation after exercise.

4. It is best to jump rope on the elastic ground. You can spread a yoga mat or wear a pair of shoes with comfortable, soft and elastic soles, which can better protect the knee joint and ankle joint.

5. Skipping rope avoids before and after meals 1 hour. It is the best time for human activities from 3 pm to 8 pm, and skipping rope has the best weight loss effect at this time.

supplement

Precautions for opening and closing jumps: keep your hands and feet straight when jumping, and remember to land on your toes and bend your knees slightly when you fall. If the knee is injured or the body is obese, opening and closing jumps are not recommended. The former suggests waiting for the knee to recover, while the latter suggests reducing fat first.