30-day skipping weight loss plan Plus
First stage
At the beginning, the following actions are 1 group, doing 5 groups of skipping 100 opening and closing jumps, 30 groups of skipping 100 leg lifts, 30 groups of skipping 100 countries, and then kicking 30 legs to rest for 60 seconds.
stage Ⅱ
In the advanced stage, the following movements are 1 group, 6 groups of skipping rope, 150 opening and closing jump, 40 skipping ropes, leg lifting 150, 40 skipping ropes, kicking 150, and then standing still for 60s.
The third stage
The following actions for efficient fat burning are 1 group. Do 7 groups of rope skipping, 200 open and close jumps, 50 rope skipping, 200 leg lifts, 50 national rope skipping, 200 back kicks, and rest for 60 seconds.
Precautions for skipping rope
1. People with a body mass index over 25 years old are not suitable for skipping rope. Excessive pressure on the knee joint and ankle joint is easy to cause injury. They can swim, do fat-reducing exercises, spin bicycles and so on. Body mass index = weight (kg), height 2 (m). 2. People who have not repaired the pelvic floor muscles after delivery can't jump, which is easy to cause secondary damage to the pelvic floor muscles. Yoga, Pilates, etc. You can fix it first and then lose weight. /3. Skipping rope should be warmed up and stretched well to avoid sports injury caused by insufficient warm-up and lactic acid accumulation after exercise. 4. It is best to jump rope on the elastic ground. You can spread a yoga mat or wear a pair of shoes with comfortable, soft and elastic soles, which can better protect the knee joint and ankle joint. 5. Skipping rope avoids before and after meals 1 hour. It is the best time for human activities from 3 pm to 8 pm, and skipping rope has the best weight loss effect at this time.
Key points of skipping rope
Breathing pattern
√ Inhale through the nose and exhale through the mouth.
Jump length
Jump for at least 20min minutes each time, so that the fat burning effect is the best.
Warm up stretching
Warm up 5- 10min before skipping rope to avoid sports injury; Stretch for 5- 10min after skipping rope to make the calf lines slim and beautiful.