1. Skipping rope to lose weight
Step 1: relax and keep breathing symmetrical.
Step 2: Start skipping rope and keep your balance. Don't swing from side to side
Step 3: Try to relax and coordinate your hands and feet when skipping rope.
Step4: At the beginning of skipping rope, both feet jump at the same time, and gradually transition to alternate jumping with both feet.
Step 5: Don't jump too high every time you jump rope. When the rope falls to the ground, it will be OK if the sole of your foot just passes.
In addition, mm can be divided into two groups each time, with 400-500 jumps in each group and a rest of 1 minute, so you can add more to yourself slowly!
Step 2 jump rope to lose weight
1, simple skipping rope. This is the most basic jumping method. You can jump with your feet together.
2. Jump on one knee. Bend your right leg and lift it forward. Then stand on tiptoe and jump on one foot several times before jumping on the other.
3. Jump sideways. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position.
4. Kick and jump. This jumping method requires MM to jump with feet apart and land with feet together.
5. Jump around. This jump requires 2 MM One person squats with his legs apart and shakes the rope to make the skipping rope draw an arc on the ground, while the other person keeps jumping on the shaking rope. Two people should jump alternately.
6, lateral foot jump.
7. Cross your arms and jump. Start with a simple jump, then jump rope with both hands and wrists swinging, jump rope with your right foot, and jump rope with your left foot leaning to one side when you don't touch the ground. Then the other foot jumps for a while, and so on.
8. Double skipping rope. Two people stood side by side, each holding the rope handle with the outside hand. Two people jump rope with both feet at the same time, and then jump on one foot.
3. Precautions for skipping rope to lose weight
1, and the rope length is moderate. If the rope is too long, it is the easiest to trip MM, so the length should be just enough to jump.
2. It is forbidden to touch the ground with all feet. Taking off and landing with the forefoot can alleviate the impulse, while landing with the whole sole or foot is easy to shock the brain!
Don't jump rope on the concrete floor. Jumping rope on concrete floor has great influence on joints and brain. It is best to choose lawn, wood floor and mud with moderate hardness.
4, the heavier weight should take off with both feet. The heavier MM skipping rope with one leg is easy to damage knees and ankles, so it is best to land both feet at the same time.
5, obesity should not jump rope. Obese MM is not suitable for skipping rope, because skipping rope will cause excessive pressure on leg joints, leading to sports injuries. For example, MM with a body mass index over 30 is not suitable for skipping rope.
4. Where to lose weight by skipping rope?
1, thin arms. The arm consumes a lot of energy in the process of constantly throwing rope, so skipping rope is very helpful for thin arms.
2, the buttocks are thin. The action of skipping rope up and down also has a good weight loss effect on the buttocks, which can make the buttocks tighter and more beautiful.
3, thin abdomen. The abdomen is the transition area connecting the upper and lower limbs. For skipping rope, there is no doubt that the abdomen is thin.
4. stovepipe. MM's thighs and calves are also constantly stretching in skipping rope. Over time, the fat in the legs will be significantly reduced, and the leg lines will be tighter!
5. Pilates diet
1, leg winding. Lie flat on the mat, put your arms on your sides, lift one leg up, put the other leg straight or bent on the ground, tighten your abdomen and keep your waist close to the ground. Draw a circle with the raised leg when inhaling, and return to the starting point when exhaling, and stop the action.
2. One-legged action. Lift your upper body, lift your shoulders off the ground, straighten your left leg and bend your right leg. Put your ankle on the outside of your right leg and your knee on the inside of your right leg. Breathe 1 time. Switch legs and repeat the action.
3. Leg exercise. Lift your upper body, put your knees on your chest and tighten your body. Then tuck your knees in your hands, inhale and stretch your body. Let the body return to a tight state when breathing.
4. Side action. Lie on your side with your head, shoulders and hips in a straight line. Lean your legs forward slightly, push your left toe to the ground, lift your heel, lift your right leg to hip height, inhale and spread your right leg back, clamp your hip, and kick forward twice when exhaling. Switch legs. Say it again.
5. Full-body exercise. Hands and feet fixed, legs bent, left leg in front, right leg in back. When inhaling, one arm supports the body. At this time, the whole body is in a straight line and slowly falls when exhaling. Practice changing legs.