How to lose weight is effective? Do you know that skipping rope for ten minutes every day is equivalent to jogging for half an hour, which not only saves time but also has the same effect of losing weight, and can be easily done at home. So what? See what I say.

Warm-up exercise before skipping rope;

Do some bare-handed exercises to get your muscles excited, such as imitating the jumping action of skipping rope. The legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight and bent forward, which is what we often call lunges. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg. The calf gastrocnemius and achilles tendon are the most important parts, because they are always in a state of high tension during the whole skipping process.

Warm-up steps:

1: Fold the skipping rope in half, hold both ends of the rope with both hands to straighten it, and the distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak.

2. Lie prone on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope in your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis to keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

3. Lie on your back on the mat, with your left knee bent, and bypass Gaskin with skipping rope to prevent your left leg from straightening naturally. Pull your hands slowly and forcefully, and keep your calf close to the back of your thigh for 20 seconds. Repeat the above actions with your right leg.

4. Stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

5. Fold the skipping rope in half, hold both ends with both hands to tighten the rope, the width is slightly wider than the shoulders, and the arms are raised above the head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.

6: Stand up straight and spread your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds. Hold the rope with both hands and swing the rope in a horizontal figure of eight at both sides of your body. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.

Take a complete skipping action as the transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the next exercise.

The first stage of skipping rope to lose weight: 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 of skipping rope to lose weight: jump to 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 of skipping rope to lose weight: 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 goes through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.

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 the sole of your foot instead of the 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.

The best way to lose weight by skipping rope is the right time to lose weight by skipping rope.

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;

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.

Jumping rope is the most slimming posture;

"Spring Jump" Imagine that you are a one-legged spring, with your feet together and your forefoot standing. Shake and jump once.

Double jump swings once, twice in a row, and the period of throwing rope each time is slightly longer than that of "spring jump". This movement has obvious rhythm, which is easier than the previous group, so that you can adjust your breathing after a nervous "spring jump".

"Ski jumping" is to imitate the action of skiers when they bypass obstacles, with their legs together. When jumping, they jump 30-40 cm to the left or right, and then jump in the opposite direction for a long distance in the next jump. Go back and forth like this.

"Bell jump" is a jumping method evolved from "spring jump". Put your legs together. In the first cycle, swing the rope to jump forward one step, jump backward one step in the second cycle, and so on.

The lateral split jump begins with a "spring jump" action, and then the legs are separated laterally in the air and fall back to the ground. In the next rope swing cycle, the legs are close together in the air and fall back to the ground after jumping. Go back and forth like this.

"Walking and jumping" takes place in turn with one foot jumping rhythmically in each rope swing cycle. Lift one leg on your knees and relax your calves, just like walking on the runway.

The essentials of "leg lifting" are basically the same as "walking and jumping". The main difference is that the knee joint should be raised to the same height as the waist, and the trunk should be upright. This action is good for improving the strength of leg muscles and waist muscles.

The center of gravity of the "fist step" moves back and forth, and the legs take turns to slightly kick forward to lift the feet off the ground. One rope swing period, each leg jumps 1-2 times. Although the range of this movement is small, it is efficient, which is a great test of endurance and a good promotion.

Precautions for skipping rope to lose weight:

Jumping with your feet together: there is a rebound action: every time you jump over the rope, your feet will be on the ground together.

Jump with both feet: no rebound action: that is, jump over the rope continuously.

One-legged jump: that is, two feet jump in turn, much like running.

Obese people should jump rope before meals, because exercise before meals can reduce appetite. Skipping rope is a great sport. If you feel sleepy in the morning, jump rope several times first, which can make you clear-headed and energetic.

But skipping rope before going to bed has a completely different effect. One person has insomnia. Since he jumped rope every night before going to bed, he never had to eat * * *, and fell asleep immediately after jumping rope.