Women's method of skipping rope to lose weight
First of all, when skipping rope, don't stoop. You can lean forward slightly and try to touch the ground with your toes. This will make the exercise lighter and save a lot of effort, and also prevent your knees and ankles from being injured by excessive vibration. Pay attention to both feet landing at the same time, except for the pattern jump method of one-leg exchange. Shake your arms as much as possible, so that you can not only exercise better, but also avoid the interruption of skipping.
1, skipping rope outdoors is the best
Although the limit of skipping rope is very small, if possible, try to practice outdoors to get the best weight loss effect. Because skipping rope is an aerobic exercise after all, the outdoor air is fresh and there is plenty of oxygen. When we breathe in more air, the burning of fat will be more obvious, so on sunny days, we still choose to practice outdoors. Of course, it is best to practice on the grass, which can reduce the pressure on the joints.
2, shoes must be high and shock absorption.
When skipping rope, you must wear shoes that can absorb shock and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You must buy ordinary sports shoes to protect your ankles and soles.
3. Master skipping and related sports.
It is best to use plastic products for skipping rope, and choose a strong, slightly thicker and heavier rope to keep the balance of the body. As for the length, it is most appropriate to step on the central part with both legs, which can be pulled to the height of the chest. The way to hold the rope is to separate the thumb from the other four fingers and hold it in parallel. The position of the hand is near the waist bone and the wrist is fixed. Swing the rope handle up and down to reduce fatigue.
Specific actions of women skipping rope to lose weight
Skipping rope to lose weight 1, jumping on one leg
Keep running and jump over the rope with one leg in turn. Jump as fast as possible after practice, which can effectively reduce excess fat on your legs.
Skipping rope to lose weight II. Stretch your legs and jump rope
After jumping with your feet together once, spread your feet outward and wave the rope. When the rope turns back to the front, put your feet together and jump again to exercise the thigh muscles.
Skipping rope to lose weight action 3, swinging leg practice
Put your hands on both sides of your shoulder width and hold the two ends of the skipping rope belt respectively. Step on the right foot in the middle of skipping rope, and the left leg will retreat at an angle of 45 degrees.
Straighten your right leg, lift the skipping rope over your head with both hands, tighten your hips, and let your left leg swing back and forth. Do a group (30 times) and then switch legs.
Skipping rope to lose weight action 4. Curling and circling exercise
Put the rope straight on the ground, stand at the right end of the rope with your legs together, facing the left, jump diagonally to the other end of the rope, jump to the right side of the rope with your legs together again, jump rope in a zigzag route until you reach the other end of the rope, and then turn around and jump back to the starting point. Keep the exercise time of 1 min.
Skipping rope to lose weight action 5, alternating knee movements
Stand up straight with your feet shoulder-width apart, grab one end of the rope with both hands and jump rope. When taking off, the left foot keeps the normal jumping posture, and the right knee is raised and extended to the height of the front hip. When you take off again, change your legs and lift your left leg. Repeat the exchange action 1 min.
Skipping rope to lose weight action 6, traction exercise
Sit in a chair, arms straight, hands taut and jump over your head, hands slightly wider than your shoulders.
First, keep your arms straight and tighten the rope skipping. Then keep your right arm still, slowly lower it to the left side of your body until it is chest high, pause for a while, and then change your right arm to practice. Do this exercise alternately with your arms, one group on each side (15 times).
Skipping rope to lose weight action 7, skipping rope with running exercise
Stand up straight with your feet shoulder-width apart and hold one end of the rope with both hands. When taking off, keep the left leg in a normal jumping posture, and lift the right foot backwards until the tip of the right foot is raised to hip height. When you take off again, change your legs and lift your left toe to hip height. Repeat the alternating movement of legs for 6 times for 1 min.
Skipping rope to lose weight 8. Cross-practice horizontally
Stand up straight, feet apart, hip width apart. Tie the skipping rope above your legs and ankles.
Keep your knees slightly bent, take a big step to the right with your right foot, and then take a small step to the right with your left foot, paying attention to keeping your belt tight. Then do the same action in the opposite direction and insist on doing a group (15 times).
Skipping rope to lose weight action 9. Wave the skipping rope backwards.
That is to say, skipping rope in the direction of rice can effectively exercise the muscles of our back and lose fat on our back.
Skipping rope to lose weight 10, waving skipping rope to both sides.
After jumping over the rope with your feet together, swing the rope and open one leg to one side. When the rope is about to return to the front, jump with your feet together again. Then switch legs and repeat the same action.
Matters needing attention for women after skipping rope to lose weight
Precautions for skipping rope to lose weight 1, skipping rope will not become an elephant leg.
The thighs won't get thicker because of skipping rope, and they're not that high. Skipping rope will make the leg muscles smooth. In addition, this activity actually does not help to lose weight, but enhances heart and lung function.
Precautions for skipping rope to lose weight II. Massage after the end
Many girls worry that skipping rope will make calf muscles stronger. In fact, as long as you stretch and massage properly after exercise, you don't have to worry about such problems at all, and the lines of your legs will become more beautiful. Because the legs are in a state of tension for a long time, we can massage the legs with lotion or essential oil after exercise, which can not only avoid muscle soreness but also shape the legs.
Precautions for skipping rope to lose weight 3. Don't kick after jumping, jump for nothing!
After the jump, you must do stretching exercises. For example, stretching the calf: one foot is stepped on the step, half of the other foot is placed on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.
Precautions for skipping rope to lose weight 4. Strengthen the coordination of diet
The exercise intensity of skipping rope is really strong, so the effect of burning fat is also very good, but in any case, we can't ignore the coordination of diet. If you go on a diet blindly and your body doesn't have enough nutrition to replenish energy, the effect of skipping rope to lose weight will be greatly affected. However, if the control of heat is neglected because of its super fat burning effect, then it is futile to exercise again. If this is clear, we must pay attention to the coordination of diet.
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Skipping rope to lose weight