1, jump separately and fall together: that is to say, when skipping rope, the legs are separated when jumping, and the feet are together when landing. Repeat the jump like this.
2, double practice jumping: double skipping is a test of the tacit understanding between the two. The double skipping mentioned here is to increase the number of people to two on the basis of simple skipping by one person. Two people can practice bending and jumping together.
3. One-legged jump: bend your left leg first, lift it forward, and jump on tiptoe for ten to fifteen times. Repeat this action with your right leg. Do two laps on each leg, and you can decide how many laps to do every day according to your own situation.
4. Bouncing: We all know that many people are good at skipping rope, and you don't even know how skipping rope passes through his feet. The jumping mentioned here requires a simple skipping method, but it should be noted that the height of the take-off should be kept at about five centimeters.
5. Oblique jumping: Oblique jumping can be done by one person or two people. When two people practice, they stand on the left and right sides of skipping rope in tandem. They jumped forward with one foot at the same time, and then leaned over and jumped back to their original position. Watch your hands when you jump. Just repeat the action exercises.
6. Jumping around: Jumping around requires two people to practice together, requiring one person to throw the rope and one person to jump. That is, one of the two people squats down first and shakes the rope slightly with both hands, so that skipping can draw an arc on the ground and the starting speed can be slightly slower. At this time, another person began to practice skipping rope, mainly from swinging rope. You can slowly increase the speed, and after one minute, the two will switch places. method reducing weight
Precautions for skipping rope to lose weight:
1. Jumping rope for 5 minutes equals jogging for half an hour. Skipping rope can fully exercise the lower limbs, and it can also involve the arms and shoulders. It is a movement that can coordinate the whole body. Studies have shown that maintaining 120 per minute? 140 times, jumping for 5 minutes. The effect is equivalent to jogging for half an hour. Studies have confirmed that skipping rope can enhance the cardiovascular, respiratory and nervous system functions of exercisers, and can prevent diabetes, obesity, osteoporosis, hypertension, muscle atrophy, insomnia and other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.
Second, obese people should not jump rope. Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries. People can judge whether they are suitable for skipping rope by their body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is 20? Between the ages of 25, overweight over 25 and obese over 30. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.