First, the correct way to lose weight by skipping rope
1, jump method
Jump with your feet together, with a rebound action: every time you jump over the rope, your feet will be on the ground together again.
Jump with your feet together without rebounding: that is, jump over the rope continuously.
One-legged jump: that is, two feet jump in turn, much like running.
2. Jump speed
Slow: 60-70 jumps per minute on average.
Faster: average 140- 160 times per minute.
The first stage: learn to manipulate the rope.
1. Measure the length of the rope and double the length of the rope from the armpit to the ground. This is the standard.
2. Put your hands at your sides vertically, that is, your elbows are at right angles to your arms.
3. Hold both ends of the upper rope with your right hand and start waving and turning repeatedly until your right hand can move freely.
The second stage: the beat should keep up with the beat of the rope.
We should not only let the rope rotate, but also jump with our feet, and practice until our feet can keep up with the rotation of the rope, so that our hands and feet can move at the same speed.
This exercise is to promote muscle coordination of eyes, hands and legs. As long as you have perseverance, you can do it well
The third stage: skillfully cooperate with the movements of the first two stages.
You don't need a rope, just jump on your feet and count one, two, two in your heart. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action need not be too laborious.
When you jump hard, the rope passes under your feet, and when you jump, the rope is on your head.
Follow this rule and you will be familiar with it after a few more jumps.
Jump with your feet together without bouncing: this is a method of continuous jumping. Every time you jump, the rope will pass through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.
Second, the correct posture of skipping to lose weight
1: Breathe steadily and rhythmically.
2. Keep your upper body balanced and don't swing from side to side.
3. The human body should relax coordination.
4. Look straight ahead and touch the ground with your sole (not your heel).
5: Both feet start jumping at the same time, and then transition to double * * * to jump.
6: Don't jump too high when skipping rope, as long as the rope can pass.
Third, the correct time to jump rope to lose weight
1. You should jump rope before meals, because exercise before meals will reduce your appetite.
2. Jumping rope in the morning can make your mind clear and energetic.
3. Location of skipping rope: outdoor skipping rope is the most ideal, followed by corridor, bedroom, garage and basement.
Jump on the soft grass or carpet. If you jump on hard ground, you must wear thick soft shoes.
4. Skipping clothes: sports bra+slightly close-fitting sportswear.
It is necessary for sports bras to prevent chest shaking during exercise, which is beneficial to exercise and health.
5. Lower limb stretching and * * * exercise after exercise
After skipping rope, the whole calf is still in a state of high tension. I suggest that every time after skipping rope, you can do a set of stretching exercises and have time to soak your feet comfortably. This will help to relax the muscles of the lower limbs and play a role in shaping and losing weight.
Sticking to skipping rope to lose weight will definitely see the effect. Before doing this activity, you must pay attention to the correct posture, the correct method and the correct time of skipping to lose weight ~