Benefits of skipping rope
As an aerobic exercise, skipping rope has a high fat burning efficiency! Skipping rope for 20 minutes is equivalent to jogging 1 hour to burn fat, which shows that skipping rope is very beneficial to lose weight. Skipping rope is a combination of anaerobic and aerobic exercise.
Skipping rope won't gain muscle.
On the contrary, it can reduce muscle loss and shape the body.
Skipping rope is durable and efficient.
Stop skipping rope and burn fat in time before continuing.
Skipping rope not only loses weight.
It can also improve the cardiopulmonary cardiovascular system and make the body more symmetrical.
Precautions before skipping rope
Stretch ligaments to prepare muscles. As an aerobic exercise, skipping rope has a high fat burning efficiency! Skipping rope for 20 minutes is equivalent to jogging 1 hour to burn fat, which shows that skipping rope is very beneficial to lose weight. Skipping rope is a combination of anaerobic and aerobic exercise.
Precautions for skipping rope
Clothing: jumpers should wear sportswear or loose clothes and soft and light high heels to avoid ankle injuries;
Rope: The rope is moderate in hardness and thickness. Beginners usually use hard ropes, and they can change to soft ropes after they are proficient.
Venue: It is recommended to choose an elastic PU venue or a floor paved with wooden floors to avoid falling.
From easy to difficult: when you start to practice skipping, you should go from slow to fast and from easy to difficult.
Activity time: Exercise time is not limited, but in order to avoid physical discomfort, it is recommended to skip rope for half an hour before or after meals.
Precautions for skipping rope
When skipping rope in the air, don't bend your body excessively, and keep a slightly natural bending posture. Don't drink a lot of water before skipping rope. When skipping rope, avoid your feet to prevent ankle and knee injuries. Remember to stretch your legs, especially your calves.
Matters needing attention after skipping rope
Jump without kicking, jump for nothing.
After jumping, be sure to stretch!
Stretch the calf: one foot is stepped on the step, the other half is placed on the step, the heel is suspended and vibrates downwards, and the two feet alternately do this action, which can beautify the leg lines and relieve muscle pain.
Rest after the jump, no
Just after skipping rope, the body is still in a state of high consumption. If you stop or lie down, the amount of exercise will decrease immediately. Therefore, after strenuous exercise, you should do lighter exercise, or stop slowly, you can jog or walk, so that your body can gradually restore calm.
Correct way of burning fat and skipping rope
1. Take off with the forefoot and land! Remember not to land on your feet or heels! Take a deep breath when jumping. It's natural and rhythmic.
2. Grasp the handles at both ends of the rope with both hands. Usually, it is appropriate to step on the middle of the rope with one foot, bend the elbow to make the forearm level and straighten the rope.
The length of
3. When swinging forward, keep your arms close to your sides and your elbows slightly abduction. Try to use your upper arm.
Wrist force, let your hands do a circular motion on the side of your body;
4. Practice the speed and time of skipping rope step by step. The length depends on personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.
Don't stop immediately after skipping, but continue, jump or walk at a slower speed for a while.