Skipping rope should not be less than 4 times a week, but not more than 6 times. The skipping time should be controlled between 30-60 minutes each time. The stretching exercise after skipping rope is as follows:
1, stand straight, with one leg back as far as possible, the sole of the foot touching the ground, the back leg kept straight, the front leg bent, and the body kept vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
2. Stand up straight, with one leg straight forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
3. Stand up straight, lift one leg, grab the rope with your hand and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Massage some specific areas and acupoints on the back and feet is helpful to lose weight. The specific method is as follows:
1. Massage the back: press and knead the distribution area of Beishu point, mainly press Pishu point (below the spinous process of thoracic vertebra 1 1, 1.5 inch) and Ganshu point (below the spinous process of thoracic vertebra 9, 1.5 inch)
Rub the bones of the back, shoulders and feet to achieve heat.
Take Zhongwan (the midpoint of the connecting line between the lower sternum and the navel) and Shenque (the center of the navel) as the center, and rub the abdomen rapidly and continuously from top to bottom and clockwise for 2-3 minutes, 65,438+0 times a day, and it is better to roll the intestines to relieve bloating.
2, massage the foot: in the foot inside the liver meridian of the foot, do a top-down rubbing method. Press Yinjiao point 1 2 minutes. On the inside of the foot with circulation of kidney meridian of foot shaoyin, massage from top to bottom for 5 times.