This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women. Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs. Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.
1, basic skills of skipping rope: simple skipping rope method
Warm-up: 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, rest 1 minute, and then jump 30 times.
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 and do 2 laps on each side.
3, 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.
4. Jump with your legs apart
Do the preparation exercise of skipping rope first (refer to exercise 1), then jump rope, with feet apart when jumping, feet together when landing, and 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 changes from slow to fast, and the two alternate after 1 minute.
6, lateral foot jump
Start with the simple skipping method (refer to exercise 1), then jump rope with both wrists swinging, 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.
Step 7 cross your arms and jump
Do the skipping preparation exercise first (refer to exercise 1), 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.
8. 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 (refer to exercise 1). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.
(2) Stand in tandem. The tall man stood behind waving a skipping rope.