35,000 is too scary. Many friends like comparison, but everyone's physique is different. In terms of quantity, three or five thousand is definitely not enough. The number of jumps depends on the heart rate, which is 220 MINUS your age, which is between 65-75%. 4, fat skipping is not the best way to lose weight, but a simple and easy overall training. Fat people are not allowed to jump more than eight beats (that is, 64 beats) every time they do aerobics, but skipping rope thousands of times at a time is too harmful to their knees. If the feet, knees and waist are injured, it is the least suitable for this kind of exercise. Relatively speaking, walking and jogging are safer. 5. Don't kick after the jump. After jumping for nothing, you must do stretching exercise. For example, stretching the calf: one foot is stepped on the step, half of the other foot is placed on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.
The disadvantages of skipping rope. Don't worry that skipping rope on your chest won't cause sagging breasts. Just wear a tight sports bra, not underwear with rims and cushions. Second, the skipping method of stovepipe 1. Simple jump rope method to prepare for the action, feet together, jump for 2 to 3 minutes (jump height 3 to 5 cm). When we start skipping rope, we should first pay attention to the arc swing of our wrists. Beginners can jump 10 to 20 times, then take a break for one minute, and then repeat 10 to 20 times. If you are not a beginner, you can jump 30 times first, and then jump 30 times after a minute's rest. 2. Lateral oblique jumping 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. 3. Jump with your legs in two places. Prepare to jump rope first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times. 4. Start with the simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
5. Two-person dance machine practice: one person squats with legs apart, and when throwing rope, skipping rope draws an arc on the ground. At this time, the other party can jump off the rope on the swing. You can slowly increase the speed first, and then the two will alternate in one minute. 6. Double skipping Double skipping requires the attention and coordination of the skipper more than single skipping. (1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping. Two people jump rope with their feet at the same time, and then practice jumping rope with one foot at the same time. (2) Stand in tandem. The tall man stood behind waving a skipping rope. 7. Bend your knees with one foot, take off with your right leg, and lift 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. 8. Jump with your arms crossed to prepare for skipping (see Exercise 2), and then jump with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
Several disadvantages of skipping rope 3. The benefits of skipping rope often 1. Skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness exercise in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. 2. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. According to the research of experts at home and abroad, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy. 3. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity. 4. Skipping rope can promote the development of human organs, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality. 5. The whole body movement during skipping rope and the stimulation of thumb acupoints by holding rope will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for strengthening the brain. 6. Research has confirmed that skipping rope is a whole-body exercise, and all organs, muscles and nervous system of human body are exercised and developed at the same time, so long-term skipping rope can prevent stomach diseases, such as obesity, insomnia, arthritis, neuralgia and other symptoms.