Skipping rope is a simple and quick way to lose weight by burning fat. So, what are the specific methods of skipping to lose weight? I will share it with you below, hoping to help you!

One:

When jumping in the air, don't bend your body excessively, but become a naturally bent posture. When jumping, breathe naturally and rhythmically. When taking off and landing, use your sole, not your whole foot or heel. This not only fails to lose weight, but also causes brain vibration.

First of all, the length of rope is very important when skipping rope. To choose the appropriate length, the selection method is generally to step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and hold the handles at both ends of the rope with both hands.

When swinging forward, the big arm is close to both 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.

The speed of skipping exercise to lose weight depends on personal circumstances. At first, you can shorten the time by 5- 10 minutes, slowly extend the skipping time and practice step by step.

Don't jump rope before and half an hour after meals. Don't drink a lot of water before skipping rope, and there is no limit to the time of skipping rope.

After skipping rope, in order to make the blood circulation return to normal, don't burn it immediately, but choose to slow down or walk for a while and do some stretching and relaxation, which is the real end.

Two:

1, sideways oblique jump

This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.

2. Basic skills of skipping rope: simple skipping rope method

Warm-up: practice jumping with your feet together for 2 to 3 minutes * * * The jumping height is 3 to 5 cm * * *.

Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.

Step 3 hop on one knee

Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.

4. Jump with your legs apart

Do the jump rope preparation exercise first * * * See Exercise 2***, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Step 5 cross your arms and jump

Do the jump rope preparation exercise first * * * See Exercise 2***, and then jump rope with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.

6. Double skipping: The ability of concentration and coordination is much higher than that of single skipping.

*** 1*** stand side by side. Everyone holds the rope handle with the outside hand. Practice the simple skipping method first * * * See Exercise 2***. Two people jump rope with both feet at the same time, and then practice skipping rope with one foot at the same time.

***2*** Stand in tandem. The tall man stood behind waving a skipping rope.

7. Jump around

Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.

8, lateral foot jump

See Exercise 2*** from the simple skipping method * * *, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, and jump 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.

Three:

1, a simple skipping method

Preparatory action: put your feet together and practice jumping for 2 to 3 minutes * * * The jumping height is 3 to 5 cm * * *. Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, and then jump 30 times after a break of 1 minute.

Step 2 hop on one knee

Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds, 2 rounds on each side.

3, sideways oblique jump

This action can exercise endurance and strengthen abductor and adductor muscles. Two people stand at the mercy of skipping rope in tandem, jump forward with one foot sideways, and then lean back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 minute, rest 10 second, and repeat the exercise twice.

4. Jump with your legs apart

Jump rope first to prepare for exercise, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Step 5 jump around

Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually increases from slow to fast, and after 1 minute, the two people alternate.

6, lateral foot jump

Start with the simple skipping method, then jump rope with both hands and wrists, jump rope with the right foot and jump with the left foot without touching the ground 15 times. Jump with the other foot 15 times. Non-beginners can practice skipping rope, that is, jump twice when the rope slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will trip over the rope.

7. Cross your arms and jump

First, do jump rope to prepare for exercise, and then insert your arms into the jump rope. When the rope is in the air, insert your arms. When you cross the inserted rope, your arms will return to their original state in reverse.

8. Double skipping rope

The ability to concentrate on skipping and coordination is much higher than that of single skipping.

* * *1* * adopts the posture of standing side by side. Everyone grabs the rope handle with the outside hand. First, practice simple skipping. Two people jump rope with one foot, and then practice jumping rope with one foot.

***2*** adopts a tandem stance. The tall man stood behind waving a skipping rope.