Precautions:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor to avoid damaging the joints.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
The way of skipping rope:
One: Synchronize your feet.
Action steps: 1. Stand with your legs together and only use your forefoot.
2. When jumping, lean to the left or right.
3. Tilt and jump in the opposite direction after landing.
4. It is best to keep flapping for more than 30 minutes.
This way of synchronized legs jumping is mainly to make the muscles of the waist get full exercise and exercise through the continuous tilting movement of the body to the left and right, thus reducing the fat of the waist and easily shaping the slim waist. In addition, synchronized bipedal jumping can also make the arms and feet get enough exercise, and also make the fat of the arms and feet burn quickly, so that the body can get rid of the fat quickly.
Second, lateral foot jump
Exercise steps: 1, vigorously wave the skipping rope with both hands and wrists to make the skipping rope swing full of rhythm.
2, the right foot touches the ground, and the left foot is slightly lifted.
3. Tilt your left foot to one side and pat it 20 times in a row.
4, change the right foot, the right foot leans to one side, and continue to beat 20 times in a row.
Side-foot jump This skipping method mainly uses one foot to support the whole body and make the whole body jump rhythmically. Skipping rope on the side foot allows the muscles of both legs to consume excess fat during continuous exercise. However, when jumping on the side foot, be careful not to lift the foot too slowly, otherwise it will easily trip over the rope and cause serious harm to the body. Especially for beginners, it is best to start slowly and play slowly.
Third, double skipping rope.
Skipping step: 1, two people hold the rope on both sides respectively and swing the rope at a rhythmic speed.
2. Two people stand on one foot at the same time and stand side by side on a plane.
3. Two people wave the rope at the same time and take off rhythmically.
4. This skipping method jumps for 30 minutes continuously.
This way of skipping rope by two people is mainly to achieve slimming effect through the Qi Xin cooperation of two people. In addition, two people skipping rope at the same time can increase the enthusiasm of skipping rope with friends. When they jump rope, they can fully exercise the muscles of their legs and reduce the accumulation of fat in their legs. However, it should be noted that double skipping is very important for mastering the rhythm, so skipping must maintain a good rhythm, otherwise it is easy for both of them to be sprained or injured by the rope.
Fourth, one-legged rotation and jumping
Skipping step: 1. Swing the rope quickly and try to make the rhythm of the rope slower.
When shaking the rope, one foot should jump as fast as possible.
3. Lift the other leg and raise the knee joint as high as possible.
This skipping method can jump for 40 minutes continuously.
One-legged rotary jumping mainly relies on the rhythmic jumping of one leg, which makes the muscles of one foot fully move and makes the fat of the foot quickly thrown out in constant jumping, which has a very good effect on consuming the fat on the leg. Of course, in addition, all parts of the body can also play a certain purpose in sports, so that the body becomes slimmer unconsciously in skipping rope.
Skipping rope to lose weight:
When skipping rope, it is best to wear soft-soled shoes to skip rope 3-4 times a week, each time about 10 minutes, taking 2 minutes as a unit. Skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. Wear comfortable soft-soled sports shoes to reduce the impact and prevent the joints from being damaged by impact. At the beginning, you can start exercising with a light rope, 30 seconds per unit, and gradually increase the amount. After proficiency, you can take a few more moves.