Effect:
10 minutes of continuous skipping can consume more than 100 calories, and can also exercise leg and arm muscles. In addition, skipping rope can make our movements more agile and all parts of the body more coordinated. This requires practicing three times a week.
Plan:
Week 1 week: At the beginning of each exercise, you don't have to jump rope first, but jump with your legs in place for 1 ~ 2 minutes, then shake the rope with your hands and jump with your legs for 1 minute. After a break of 1 minute, pick up the rope and jump for 2 minutes, not too fast, just keep jumping 80 times per minute.
Week 2-4: Jump at a speed of 80 times per minute 1 minute, interspersed with fast jumping exercises of 5- 10 seconds. After a break of 10 ~ 20 seconds, repeat. Complete 12 exercise every time.
Week 5 ~ 8: Jump rope for 3 ~ 5 minutes continuously, and strive for 30 ~ 60 seconds each time until you can jump continuously for 10 minutes. The speed can be properly controlled according to your own situation.
Goal 2: Run 5 kilometers.
Effect:
Running 5 kilometers consumes 350 calories, and at the same time, it can effectively exercise leg muscles and enhance cardiopulmonary function.
Plan:
No matter what your physique is, it is no problem to run 5 kilometers after a period of exercise. This also needs to be practiced three times a week.
Week 1 week: Walk for 5 minutes and jog for 2 minutes at a time.
Week 2: Walk for 3 to 4 minutes and jog for 4 minutes at a time.
Week 3: Walk 1 min, and run for 5 minutes each time.
Week 4: Run 2 ~ 3 kilometers at a time.
Week 5: Run 3 ~ 4 kilometers at a time.
Week 6: Run 5 kilometers at a time.
Goal 3: Climb 200 steps continuously.
Effect:
45 minutes of exercise can burn 300 calories, giving you tight hips and thighs.
Plan:
1. Climbing stairs continuously requires practitioners to have strong endurance and strength, so they need to cooperate with other strength and aerobic exercise in the early stage of practice. At first, practice 2-3 times a week, and try to climb 20 more steps each time until you can climb 200 steps in a row.
2. If you practice with equipment, you can raise or lower the height of the equipment in the middle of practice.
Goal 4: Complete 10 push-ups.
Effect:
Can effectively exercise upper body and abdominal muscles.
Plan:
1. When you start doing push-ups, if your arms and shoulders are not strong enough, you can put your hands on 2 ~ 3 steps to practice. Exercise once every two days, 5 ~ 10 each time.
When you can easily complete five push-ups on the steps with your hands, you can put your hands on the flat ground and practice with your knees and calves on the ground. Complete 5 ~ 10 the next day.
3. When this becomes easy, hold up your body with your toes and hands, and at the same time tighten your lower abdomen to make your whole body in a straight line and complete the standard push-up exercise. Practice 1 time every other day, and strive to complete 1 time more each time until you can complete 10 push-ups continuously.
Goal 5: Run.
Effect:
When running, you can burn 30% more calories by suddenly accelerating running 1 min.
Plan:
1 week: Take a walk or jog 3 times, not too fast.
Week 2: Run 1 min at a speed of 6 ~ 7 km/h, and then increase the speed to 9 km/h for 30 seconds. Practice three times a week.
Week 3: Repeat the contents of week 1.
Week 4: jog 1 min first, then run 1 min at a speed of 9 km/h, and practice three times a week.