When skipping rope, you can jump with your legs at the same time (note: you should land on your toes, not your whole feet or heels), and then transition to jumping with your feet in turn, just like trotting on the rope. When skipping rope, you don't have to jump too high, let the rope pass. For a considerable period of time, we should keep dancing for 5 minutes every day, 6 days a week. Gradually transition to continuous jumping for 200 times, rest 1 min, and then jump for 200 times, rest 1 min. Repeat this many times.
Preliminary preparation for skipping rope:
Skipping rope empty-handed: The so-called skipping rope empty-handed means that parents who can't skip rope don't use rope, but swing their arms without skipping rope to do skipping rope, but the calories consumed are the same as those consumed by skipping rope! People who skip rope empty-handed should also prepare a pair of slightly thicker soft-soled sneakers!
Leg press, stretching and waist turning should be done before skipping rope, which will open all joints of the body, minimize the harm caused by improper exercise and improve the flexibility of the body. Pay special attention to stretching the calf gastrocnemius and achilles tendon, which are the most important parts, because they have been in a state of high tension during the whole skipping process!
The action essentials of skipping rope to lose weight: the legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight forward, which is what we often call lunges. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.
Precautions:
This time, whether you are an empty-handed high jumper or a sports high jumper, don't rush to achieve success in the process of skipping rope. Because everyone's physique is different, the exercise time is different. We should do it step by step. Those with poor endurance can jump for five minutes first, ten minutes the next day and fifteen minutes the third day. After a period of running-in and training, we are sure to persist for longer and longer.
When we jump rope, many people are used to touching the ground with their feet together. In fact, in my opinion, it should be one foot for the ground. Don't lift your feet too high, because one foot for the ground can reduce the fatigue during exercise, and also avoid the muscle ache and ugly growth of the calf due to overweight? Radish leg? !
Correct stretching action after skipping rope to lose weight;
1, people stand up straight, one leg stretches forward to keep straight, the hind legs are bent, the body stretches forward slightly, and the arms are tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
2. Stand up straight, lift one leg, grab the shoes with your hands, 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.
3. Generally speaking, the time required for a complete set of stretching exercise is about 10- 12 minutes. If the action is in place, the joints and ligaments of the body can be opened. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.
What about skipping rope to lose weight and leg muscle soreness?
Skipping rope to lose weight jumps too much, without considering your physical strength and physical endurance, the calf muscles will be really sore, so I hope that girls will not have the mentality of seeking more and faster when skipping rope to lose weight. If it hurts after 2000, try to jump 1000 first, and then add it slowly when you get used to it. And remember to relax and stretch after jumping, so that the calf will not form ugly muscle blocks.