On the first day 1- 10 (entry), the knee was not injured.

Day 1。 Skipping rope 300 (the next day 1 mainly learning stretching) Day2. Jump rope 500.

The third day. Jump rope 600 +20 opening and closing.

Day4 jump rope 800 +30 jump Day5 jump rope 1000 +40 jump rope.

Day6 jump rope 1200 +50 jump.

The seventh day. Rest.

Day8 Jumping Rope 1400 +60 Opening Jump Day9 Jumping Rope 1600 +70 Opening Jump.

Day 10. Skipping rope 1800 +80 opening and closing jump.

Wear comfortable sneakers and stretch the sports bra before and after jumping! Skipping rope and split jump can be performed alternately.

(No Knee Injury Edition) Day 1 1-20 (Advanced)

Day 1 1, 2000 jump +40 jump +40 leg lift.

Day 12 jump rope 2200 +40 jump +40 leg lift.

Day 13 2400 skipping +80 opening and closing.

Day 14. Rest.

Day 15. 2400 jump rope +50 split jump +50 leg lift.

Day 16 jump rope 2600 +50 jump +50 leg lift.

Day 17 jump rope 2800+100 jump.

Day 18. 2800 jump rope+100 split jump +20 leg lifts.

Day 19 3000 jump rope+100 split jump +20 leg lifts.

Day20 skipping rope 3200+120 opening and closing jump.

Bao Zi, who has been transferred to menstrual period, will continue to be a mistress after menstrual period.

If Austria thinks the intensity is too high, it can be finished sooner or later, with safety as the priority. There are a lot of treasures at this stage, so choose a flexible plastic school floor.

(No Knee Injury Edition) Day 265438 +0-30 (Advanced)

Day2 1。 Rest.

Day22 skipping rope 3200 +20 cross your legs and jump back and forth.

Day23 skipping rope 3400 +30 cross your legs and jump back and forth.

Day24 skipping rope 3400+120 opening and closing jump.

Day 25. 3400 jump rope +60 split jump +60 high leg lifts.

Day26 skipping rope 3600 +40 cross your legs and jump back and forth.

Day27 skipping rope 3600+120 opening and closing jump.

Day 28. 3600 jump rope +70 split jump +70 leg lift.

Day29 skipping rope 3800 +40 cross your legs and jump back and forth.

Day 30. 4000 jump rope+120 jump.

Don't jump too high. The jumping height is 2-4cm to ensure that the falling rope just passes through the treasure with reduced ideal weight, and the frequency can be kept at one week 1 time (body mass index & gt28). Skipping rope is not recommended.

Skipping rope tips!

1. Skip time.

The time for skipping rope is suggested at 4 pm, or one hour after dinner. Don't eat too much before exercise.

2. Jump over the ground.

Jumping rope will have an impact force after landing. If the ground is too hard, the joints of the body can not be well buffered and received, and it is easy to hurt the knees, causing joint damage, which may lead to underpants and ankle pain. In order to protect joints, you can jump on the elastic plastic floor. If you can only jump on the concrete floor, you can cushion the vibration with a layer of elastic words.

Skip rope and wear it.

Wear comfortable sports shoes (better shock absorption) and sports bras.

Skipping rope stretching

Doing a good job of pulling before and after exercise can not only make that line smooth, but also effectively prevent the energy teacher from being injured (any sports safety comes first! ! )。

I am so cute! Warm up four minutes before skipping rope!