Benefits of skipping rope

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

2. Skipping rope is a whole body fat burning exercise. At the same time, the fat burning speed is three times that of running.

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 lasts for a long time, 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 have been injured in my knees and my legs.

3. The weight base is too large X (above 50 kg for girls/kloc-0 and above 200kg for boys).

4. People with heart problems

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

Efficient jump strategy

Skipping rope is divided into four stages: warm-up, introduction, progress and fat burning, which makes the fat burning effect of skipping rope twice the result with half the effort, and it is not too difficult, and novices can easily get it.

Warm up before skipping rope

Leg lifts for 30 seconds, x2 group jumps for 30 seconds, x2 group''

Third groups

Introductory training

Skipping rope 100 opening jump, 30 in-situ trots for 30 seconds, rest 1 minute. At the beginning of the cycle, the three groups of skipping rope are not too strong, so they can be trained step by step.

Advanced training

Skip rope 200 high, lift your legs for 30 seconds, open and close for 30 seconds, rest 1 minute, and cycle 3 groups to jump 7. A basic baby can make progress for a period of time, increasing by about 300 every day, which is getting closer and closer to the goal.

Fat burning training

Jump rope for 300 opening jumps, 30 leg lifts for 30 seconds, trot in place for 30 seconds, rest for 2 minutes, ride 3 groups, jump for 7 weeks, jump rope 1000 body every day, which changes a lot and reduces weight.

Precautions for skipping rope

Don't drink a lot of water before skipping rope.

Choose a 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.

Correct jumping method

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

2. Toe power, take off and land with the forefoot, and the take-off height should not be too high.

3. Don't jump rope too long, and grab the rope under your shoulders with both hands.

4. Hands and posture should be correct, arms should be spread out, close to the elbows of the body, and keep about 90 degrees with the arms.

Don't stop immediately after skipping, you can walk slowly for a while before ending.