The best fat burning method of skipping rope

First, the benefits of skipping rope:

Skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at about the same level as jogging, but it can avoid the pain of knees and ankles caused by running.

Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs.

Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger.

Skipping rope is the most effective and economical way to burn fat, and it is also the best. If you want to experience the many health benefits of skipping rope, jump like a 9-year-old girl.

warm up

(This part is also called stretching. )

1 Do some bare-handed exercises to excite your muscles, such as imitating the jumping action of skipping rope. (1 min)

Stretch the calf gastrocnemius and achilles tendon, which are the most important parts, because they are always in a state of high tension during the whole skipping process.

The main point of action is to spread your legs back and forth, keep your hind legs straight, keep your heels close to the ground, and bend your front legs straight forward, which is what we often call lunge. 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. (2 minutes)

3 Shoulder movement will fold the skipping rope in half, and hold both ends of the rope with both hands to straighten it. The distance between your hands is slightly wider than your shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. (1 min)

4 Lie on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope with your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis, keeping the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5 Stretch the thigh tendon, lie on your back on the mat, and bend your left knee. Use skipping rope to bypass Gaskin to stop the natural extension of the left leg, and slowly and forcefully pull with both hands to make the calf cling to the back of the thigh for 20 seconds. Repeat the above actions with your right leg.

Stretch back muscles and tendons, stand forward, bend over, keep knees relaxed, let shoulders and arms droop naturally, and keep relaxed for 20 seconds.

7 abduction body will fold the skipping rope in half, hold both ends of the rope with both hands to tighten it, the width is slightly wider than the shoulders, and the arms are raised above the head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.

8 chest expansion exercise: stand up straight and stretch your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.

9. Hold the rope with both hands and swing the rope horizontally at your sides. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.

10 complete skipping takes a complete skipping action as the transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the next exercise. (2 minutes)

practise

(This can also be called theme sports)

1. Both feet are synchronized.

"Spring Jump" Imagine that you are a one-legged spring, with your feet together and your forefoot standing. Shake and jump once.

Double jump swings once, twice in a row, and the period of throwing rope each time is slightly longer than that of "spring jump". This movement has obvious rhythm, which is easier than the previous group, so that you can adjust your breathing after a nervous "spring jump".

"Ski jumping" is to imitate the action of skiers when they bypass obstacles, with their legs together. When jumping, they jump 30-40 cm to the left or right, and then jump in the opposite direction for a long distance in the next jump. This cycle goes back and forth.

"Bell jump" is a jumping method evolved from "spring jump". Put your legs together. In the first cycle, swing the rope and jump forward one step, then jump backward one step in the second cycle, and so on.

The lateral split jump begins with a "spring jump" action, and then the legs are separated laterally in the air and fall back to the ground. In the next rope swing cycle, the legs are close together in the air and fall back to the ground after jumping. This cycle goes back and forth.

2. One-legged rotation and jumping

"Walking and jumping" takes place in turn with one foot jumping rhythmically in each rope swing cycle. Lift one leg on your knees and relax your calves, just like walking on the runway.

The essentials of "leg lifting" are basically the same as "walking and jumping". The main difference is that the knee joint should be raised to the same height as the waist, and the trunk should be upright. This action is good for improving the strength of leg muscles and waist muscles.

The center of gravity of the "fist step" moves back and forth, and the legs take turns to slightly kick forward to lift the feet off the ground. One rope swing period, each leg jumps 1-2 times. Although the range of this movement is small, it is efficient, which is a great test of endurance and a good promotion.

And of course, your confidence in skipping rope. Look! You can also have the same pace as a boxer.

Second, women and skipping rope.

In all kinds of fitness exercises, in recent years, some foreign sports medicine experts especially admire skipping.

Rich Sandler, a famous American fitness expert, believes that there are many kinds of skipping rope, which can be simple or complex, and can be done at any time. As soon as you learn it, it is especially suitable for fitness exercise in low temperature season, especially for women.

In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.

British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.

French fitness expert Mock specially designed a set of "step by step skipping plan" for female bodybuilders. When I am a novice, I only jump in one place 1 minute; Jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months; After half a year, you can realize "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

Mock also put forward the following precautions for rope jumpers:

1. The captain should wear soft and light high heels to avoid ankle injury.

2. Choose lawn, wood floor and mud with moderate hardness, and don't jump rope on the hard concrete floor, so as not to damage the knot and easily cause dizziness.

Fat people and middle-aged women should lift their feet at the same time. At the same time, the jump height should not be too high to prevent the joints from being damaged due to too much load when jumping on one foot.