Skipping rope to lose weight:
1。 Goal: Jump 120 ~ 140 times per minute. The ideal heartbeat speed is about 150 times per minute, and 600 ~ 1000 calories are burned in one hour (skipping rope 10 minutes is equivalent to jogging for 30 minutes).
2。 Perfect reverie: jump away from the gravity of the earth and bid farewell to obesity.
3。 Introduction: At first, you can put a cheerful piece of music without rope, jump on one leg in turn with the rhythm of the music, and shake your body from right to left at the same time. Pay attention to bending your knees to slow down the impact.
4。 Warm-up: Jump slowly for 30 seconds or only 30 times at first, and then gradually extend the time until you jump continuously for 3 minutes. When skipping rope, raise your knees as high as possible and keep your body soft. Remember to keep your wrists away from your body when the rope swings.
5。 Relax: after three groups, rest 1 minute. Then take turns jumping on one leg, take a deep breath and relax the muscles of shoulders, arms and legs.
6。 Endurance: continuous 1 min, with or without ropes, knees as high as possible, and deep breathing (or deep breathing) to enhance endurance.
7。 Pattern skipping: Try a set of pattern skipping (hands crossed when the rope is overhead, and returned to the original position when the rope is at the foot), then put your feet together and jump for 3 times. This group of actions is repeated for 3 minutes.
8。 Improvement: Start a single jump, and then start a double shake every once in a while. After mastering the essentials, jump horizontally with your feet together, and then jump on one leg, 60 times per minute.
Grasp the eight key points of skipping to lose weight, so as to get twice the result with half the effort, but if you want to lose weight by skipping, you must stick to it!
?