Skipping rope situation
Skipping was completed at +0: 200 on the 65438th day.
The next day: finish 400 skipping ropes.
Day 3: 600 skipping ropes are completed.
Day 4: Complete 800 skipping ropes.
Day 5: 1000 skipping rope completed.
Day 6: 1200 skipping completed.
Day 7: 1400 skipping completed.
Day 8: 1600 skipping completed.
Day 9: 1800 skipping completed.
Skipping rope was completed on day10: 2000th.
Skipping was completed on the11:2000th day.
Day 12: 2500 pieces of skipping rope were completed.
Day 13: 2500 pieces of skipping rope were completed.
Day 14: 2500 pieces of skipping rope were completed.
Day 15: 3000 skipping ropes are completed.
Day 16: Complete 3000 skipping+100 opening and closing jumps.
Day 17: Complete 3000 skipping+100 opening and closing jumps.
Day 18: Complete 3000 skipping+100 opening and closing jumps.
Day 19: 3000 skipping ropes+150 opening and closing jumps completed.
Day 20: Complete 3000 jump ropes+150 opening and closing jumps.
Day 265438 +0: Complete 3000 skipping+150 opening and closing jumps.
Day 22: Complete 3000 skipping +200 opening and closing jumps.
Day 23: Complete 3000 skipping +200 opening and closing jumps.
Day 24: Complete 3000 skipping and 200 opening and closing jumps.
Day 25: Complete 3000 skipping +250 opening and closing jumps.
Day 26: Complete 3000 skipping +250 opening and closing jumps.
Day 27: Complete 3000 skipping +250 opening and closing jumps.
Day 28: Complete 3000 skipping and 300 opening and closing jumps.
Day 29: Complete 3000 skipping and 300 opening and closing jumps.
Day 30: Complete 3000 skipping and 300 opening and closing jumps.
Correct skipping posture
1. Stand still. Feet together, hip joint force, knees and toes pointing in the same direction.
2. Adjust your posture. Relax your shoulders, tighten your abdomen, look forward, bend your knees slightly and keep your arms close to your body.
3. Start taking off. Turning the wrist is not waving the arm, but using the strength of the wrist to drive the skipping rope. Landing on the front foot and jumping lightly. Keep breathing evenly during the jump, inhale through the nose and exhale through the mouth.
Why can skipping rope lose weight?
Skipping rope is an exercise with very good fat burning efficiency. Jumping rope for ten minutes is equivalent to jogging for half an hour, doing 300 sit-ups, swimming for 40 minutes and yoga for 60 minutes. Skipping rope is also an aerobic exercise with simple entry and quick start. There is no space restriction, so it is easier to get started and stick to it.
How to jump without thickening the calf and hurting the knee?
1, warm up before jumping
Warm up fully before jumping to prevent joint injury. Warm up for 5 minutes to 10 minutes before skipping rope, and move the shoulder joint, wrist joint, knee joint and ankle joint. Warm-up can do wrist and ankle exercises for 30 seconds/group, leg lifts for 20 times/group, opening and closing jumps for 30 times/group, and kicking for 10 times/group, with each group circulating for 2-3 times. You can also refer to the warm-up action before skipping rope on keep.
Step 2 Stretch after jumping
After skipping rope, you must stretch to make the muscles evenly distributed, so as to prevent the calf from jumping thick and appearing "radish legs". For the specific stretching action, please refer to the stretching action after skipping rope on keep.
Precautions for skipping rope
1. It is best to jump on the elastic ground and wear soft and elastic shoes, so as not to hurt your knees easily.
2. The best length of skipping rope, holding the rope with both hands, the rope naturally droops, the lowest point just touches the ground, and the length of skipping rope is probably in our chest position.
3. Girls suggest wearing sports bras.
4. Warm up before jumping, stretch after jumping, and jump rope must be correct.
5. Do not jump rope before meals 1 hour or after meals 1 hour.
7. Jump rope 70 ~ 80 times per minute, which has a good weight loss effect.
8. You can jump 100, rest for 20 seconds, and then continue.
9. People with a body mass index of more than 28, or people with lumbar and knee problems, are not suitable for skipping rope. It is suggested that such people choose bicycles, brisk walking and swimming when exercising. Body mass index = = weight (kg)+height (m)+height (m).
10. Skipping rope and controlling diet will have a better effect.