How to jump rope to reduce fat the most?
1, jump rope
Shake the rope and jump with your feet together. Pay attention to the distance between your arms.
Jump with your feet together twice.
Shake the rope once and jump with your feet together twice. At this time, your arm should shake.
Step 2 change your feet and jump rope
Jump lightly like running in place, and one foot sticks out when the rope shakes.
Leg and thigh weight loss skipping rope
The action of skipping rope can * * the muscles of the calf and thigh, making the leg lines look more elastic. Do each action for 2 minutes.
3. Left and right bow combination skipping rope
When the rope is overhead, your legs are spread apart, and when the rope reaches your feet, jump with your feet.
Open the merge just like PT.
4. Drive back and forth, combined with skipping rope.
Jump rope with your feet apart. When the rope is overhead, the legs spread forward and backward, and when the rope is under the feet, the feet are together to jump rope. Just move your legs back and forth like walking.
Step 5 jump rope forward
Feet apart, legs relaxed at the back, similar to the feeling of kicking forward.
Step 6 Shake and jump to both sides
My feet are shaking and jumping to both sides.
7. Kick and jump forward
At first, bend your knees and lift your legs backwards. When you shake for the second time, straighten your knees and kick your legs forward.
When kicking, push your heels hard and straighten your knees. It's helpful to think of tap dancing.
Weight loss people who are not suitable for skipping rope:
Overweight people are not suitable for skipping rope to lose weight, because obese people are too big and overweight, and skipping rope will cause serious knee injuries. If you are an obese person, please stay away from skipping to lose weight. You can refer to the standard weight If it exceeds a lot, it is obesity.
Muscle obesity is also not suitable for skipping rope to lose weight, because skipping rope to lose weight is aerobic exercise with greater intensity. Muscle obese people have thicker muscles than normal people. Skipping rope to lose weight will only promote muscle growth and make the muscles of legs and arms stronger.
Everyone else can lose weight by skipping rope.
Precautions:
1. Before skipping rope, do warm-up exercises, move the joints of arms, knees and toes, and then start jumping. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
2. Choose lawns, wooden floors and mud with moderate hardness. The movable floor must be flat, and it is best to spread carpets or mats on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles when they touch the ground, so as not to damage joints and easily cause dizziness. If you jump on hard ground, you must wear thick soft shoes.
3. When skipping rope, it is best to wear a sports bra, or choose cotton underwear with good support, which can protect the chest muscles and avoid strain.
4. Obese people should take off and land with both feet at the same time to avoid joint bearing and injury. You can choose the jumping mode of landing with your feet in turn, which can avoid excessive joint load.
5. Don't drink plenty of water before skipping rope, and don't drink water immediately after skipping rope until the body temperature and breathing return to normal.