Allocate your time reasonably and do different exercises in 10 minutes. No rest is allowed during training. I hope everyone can stick to it.
Step one: zero? 1:00
Do the necessary warm-up exercises first. Hold the skipping rope with both hands, with your legs shoulder-width apart, and naturally twist it back and forth into a figure of eight. After turning once, resume the initial movement and continue until 1 minute before starting the next training.
Step 2: 1: 00-2: 00
Skipping rope skipping also requires action standards. This 1 minute is a double jump. Hold the rope with both hands and stand up. Try to shrink your hands close to your body instead of forcibly pulling your arms out. Try to keep your hands and arms 90 degrees perpendicular. Take off and jump 1 min for the next training.
Step 3: 2: 00 -2: 30.
Squat on one leg. This action is very similar to leg press's. Hold the skipping rope with both hands, lower the left leg and lower the right leg by 90 degrees. After this action, change the right leg and lower the left leg, bending 90 degrees. Repeat this action for 30 seconds, then stand up and prepare for the next action.
Step 4: 2: 30-4: 30.
This time, jump back and forth. The so-called jumping back and forth means jumping forward when taking off, not jumping in place. Jumping forward should be done slowly. After moving forward for one minute, return to the initial posture, and jump back is also 1 minute.
Step 5: 4: 30-5: 30.
Touch with one hand, bend one leg downward by 90 degrees, twist the waist, touch the instep of the other foot with one hand, and continue to move with the other leg after finishing, and repeat the action with both legs crossed until 1 minute.
Step 6: 5: 30-7: 00.
Double jump, this is a skill test. You have to jump high enough so that the rope can slip under your feet twice when you land, and do this repeatedly until you do it for 90 seconds. If it is really difficult, you can use ordinary skipping rope instead.
Step 7: 7: 00 to 8: 30.
In jumping, stand with your legs open and shoulder-width. When jumping, your legs close together and contract. When descending, your legs are shoulder-width apart. Repeat this jumping action until it is completed within 90 seconds.
Step 8: 8: 30- 10: 00
Jump on one leg, keep one leg up, jump rope with one leg, keep your arm at 90 degrees vertically close to your body, and continue jumping rope for 45 seconds.
10 minutes of skipping is over. I believe you are not particularly tired. Although you are a little tired, we are happy in our hearts. We insist on 10 minutes every day. Of course, you can also increase the training time and do this several times 10 minutes. I believe everyone can lose weight successfully and shape a different self as soon as possible. Thank you.