Skipping rope is not allowed to join two classes every day. You can only sign up for one class, follow the progress of the class every day and practice every day.
Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised.
This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women. Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs. Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.
Correct method
1, breathing smoothly and rhythmically.
2. Keep your upper body balanced and don't swing from side to side.
3. The human body should be relaxed and coordinated.
4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.
Don't jump too high when skipping rope, as long as the rope can pass.
Exercise control skipping rope to lose weight
Beginners: each group jumps 60- 100. 2- 3 times, interval 1 minute.
Normal: 400- 500 hops per group. Divided into 2 times, with an interval of 1 minute.
Suggestion: Cooperate with the monitoring of heart rate and tachycardia.
Action essentials
1, basic skills of skipping rope: simple skipping rope method
Warm-up: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm).
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Step 2 hop on one knee
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
3, sideways oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. 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. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
4. Jump with your legs apart
Do the preparation exercise of skipping rope first (refer to exercise 1), then jump rope, with feet apart when jumping, feet together when landing, and repeat the action 15 times.
Step 5 jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute. Thank you very much for your patience. Please adopt it if it helps. Wish you a happy life! thank you