Skipping rope is the best way to burn fat, skipping rope is a better way to lose weight, skipping rope is the most effective and economical way to burn fat, and it is also the best. Skipping rope can improve the sensitivity and posture of the body, so as to learn the best fat burning method of skipping rope.

The best fat burning method for skipping rope is 1 warm-up.

(This part is also called stretching. )

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

Stretching the calf gastrocnemius and achilles tendon is the most important part, 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)

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)

Lie prone 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.

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 and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

practise

(This can also be called theme sports)

Synchronous bipedal jump

"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.

One-legged rotary jump

"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.

The best fat burning method of skipping rope 2 benefits of skipping rope to lose weight

1, simple.

There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness 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.

2, exercise a variety of organs.

Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. 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, which is also good for women's mental health.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times until you jump 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.

Precautions for skipping rope to lose weight

1, jump rope length should be appropriate.

Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.

I believe everyone likes to exercise after dinner, especially after dinner, like to go out for a walk, take a walk, or go running and play badminton directly, but do you find that sometimes you have a stomachache? In fact, it is not advisable to run or exercise after meals. So after dinner,

2. Don't keep your feet on the ground.

When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and damage to ankle bones. Remember not to touch the ground with the whole sole or foot, which will cause concussion.

Don't jump rope on the concrete floor.

Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.

4, the body is heavy, and your feet should be up and down.

If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't jump on one foot, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running at the same time. Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.

5, obesity should not jump rope.

Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead.

Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 18.5-23.9. More than 23.9 are overweight and more than 28 are obese.

Skipping rope to lose weight must pay attention to the essentials of action, and long-term persistence is more effective.

Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:

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

The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

It is best to choose lawn, wood floor and mud with moderate hardness, and never jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness.

When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.