1, jumping interval training-initial stage:

Stand in front of the clock or set a timer.

First jump rope for 3 minutes to warm up. At normal speed, warm up your body first.

Rest for 20 seconds.

Jump rope at the fastest speed in one minute. The heartbeat rises to 80%-90% of the maximum heart rate;

Rest for 20 seconds.

Jump rope at the fastest speed in one minute.

Rest for 20 seconds.

The whole rhythm has been circulating, taking 15~20 minutes.

2, skipping interval training-advanced:

First jump rope for 3 minutes to warm up. At normal speed, warm up your body first.

Jump rope at the fastest speed in one minute.

Then jump rope slowly for 20~60 seconds.

Then jump rope for one minute.

The above actions are repeated for 9 cycles.

3, skipping interval training-advanced:

First jump rope for 3 minutes to warm up. At normal speed, warm up your body first.

Skip rope continuously 100 times and rest for 60 seconds;

Do 10 bobby jump and rest for 60 seconds;

Do 20 squats and rest for 60 seconds;

Repeat the above actions for 4-5 times;

This interval training can generally end in 15 ~ 20 minutes. The only thing is that the intensity should be in place, that is, the heart rate should be raised to 80%-90% of the maximum heart rate.

When the intensity goes up, the effect will be better, and you will get twice the result with half the effort!