When Lu Shaoda (a famous doctor who lost weight) was a child, skipping rope was a compulsory test in physical education class, and it was a sport that almost everyone knew. But how to jump to burn fat without injury and really lose weight? I combined strength skipping with aerobic stretching, and designed a whole set of weight-loss exercises from "warm-up → skipping → stretching → finishing exercise". As long as I master the four essentials, 1 week I will do it for 3 days. After many weight-loss exercisers do it, they can not only get smaller as they wish, but also practice tight lines! STEP 1 Warm up before skipping rope and start burning fat! "Warm-up exercise" before exercise can move the chest, buttocks, legs, knees, shoulder joints and other parts through basic movements, so that the body is in a "warm-up" state, which can increase blood flow and oxygen uptake, increase nerve conduction and reactivity, improve circulating blood flow and oxygen uptake, and reduce joint stiffness. This can not only reduce sports injuries, but also indirectly improve muscle strength training in various parts and start burning fat! STEP2 three-minute basic skipping rope to improve fat burning efficiency! I have always stressed that exercise is "as good as moving right", and the length of time is not very important! Jumping rope, in particular, is a moderate-intensity exercise. If you jump for more than 30 minutes in a row, you may feel uncomfortable because of excessive heart and lung, so it often makes people flinch. Therefore, I suggest that beginners skip rope for 3 minutes three days a week, take proper exercise in their spare time, warm up before jumping and do exercises after jumping, which can not only accumulate calories, but also ignite the fat-burning power of muscle groups, continuously improve blood circulation and metabolism, and build a lean figure. It is better to do it easily! STEP3 Do aerobic stretching after jumping and continue to lose fat for 6 hours! As we all know, during exercise, the body will consume calories. However, it is pointed out that the heat will continue to burn for more than 6 hours by using "high and low intensity interval training", that is, after 3-5 minutes of high altitude exercise, rest and stretch 10-30 seconds, and so on for several times, which is the "after-burning effect". This is because both high-intensity and low-intensity interval training will reach the limit of physical fitness and need to consume more calories to restore physical function. Therefore, I emphasize that aerobic stretching after skipping rope for 3 minutes is not only in line with high and low intensity interval training, but also can promote the secretion of adrenaline and growth hormone, help burn fat and oxidize fat. STEP4 jumps from 3 pm to 6 pm, and the effect is the most significant! The physiological cycle of the human body is regular. Scientists have long confirmed that the most suitable time for exercise in a day is from 3 pm to 6 pm. It is not easy to accumulate carbohydrates during this time, and the fat burning effect is doubled! This is because the circadian rhythm of the cerebral cortex "hypothalamus" commands the body temperature to be at the highest point, the muscles are the warmest, most elastic, the fastest response and the greatest strength, people are the most awake and not easy to be injured, and the pulse beat and blood pressure are the lowest. On the contrary, every night 10 is the time for internal organs to rest and repair, avoiding high-intensity skipping, but you can do simple stretching exercises with ropes to help eliminate fatigue and toxins and restore the vitality of the next day. When Lu Shaoda (a famous doctor who lost weight) was a child, skipping rope was a compulsory test in physical education class, and it was a sport that almost everyone knew. But how to jump to burn fat without injury and really lose weight? I combined strength skipping with aerobic stretching, and designed a whole set of weight-loss exercises from "warm-up → skipping → stretching → finishing exercise". As long as I master the four essentials, 1 week I will do it for 3 days. After many weight-loss exercisers do it, they can not only get smaller as they wish, but also practice tight lines! STEP 1 Warm up before skipping rope and start burning fat! "Warm-up exercise" before exercise can move the chest, buttocks, legs, knees, shoulder joints and other parts through basic movements, so that the body is in a "warm-up" state, which can increase blood flow and oxygen uptake, increase nerve conduction and reactivity, improve circulating blood flow and oxygen uptake, and reduce joint stiffness. This can not only reduce sports injuries, but also indirectly improve muscle strength training in various parts and start burning fat! STEP2 three-minute basic skipping rope to improve fat burning efficiency! I have always stressed that exercise is "as good as moving right", and the length of time is not very important! Jumping rope, in particular, is a moderate-intensity exercise. If you jump for more than 30 minutes in a row, you may feel uncomfortable because of excessive heart and lung, so it often makes people flinch. Therefore, I suggest that beginners skip rope for 3 minutes three days a week, take proper exercise in their spare time, warm up before jumping and do exercises after jumping, which can not only accumulate calories, but also ignite the fat-burning power of muscle groups, continuously improve blood circulation and metabolism, and build a lean figure. It is better to do it easily! STEP3 Do aerobic stretching after jumping and continue to lose fat for 6 hours! As we all know, during exercise, the body will consume calories. However, it is pointed out that the heat will continue to burn for more than 6 hours by using "high and low intensity interval training", that is, after 3-5 minutes of high altitude exercise, rest and stretch 10-30 seconds, and so on for several times, which is the "after-burning effect". This is because both high-intensity and low-intensity interval training will reach the limit of physical fitness and need to consume more calories to restore physical function. Therefore, I emphasize that aerobic stretching after skipping rope for 3 minutes is not only in line with high and low intensity interval training, but also can promote the secretion of adrenaline and growth hormone, help burn fat and oxidize fat. STEP4 jumps from 3 pm to 6 pm, and the effect is the most significant! The physiological cycle of the human body is regular. Scientists have long confirmed that the most suitable time for exercise in a day is from 3 pm to 6 pm. It is not easy to accumulate carbohydrates during this time, and the fat burning effect is doubled! This is because the circadian rhythm of the cerebral cortex "hypothalamus" commands the body temperature to be at the highest point, the muscles are the warmest, most elastic, the fastest response and the greatest strength, people are the most awake and not easy to be injured, and the pulse beat and blood pressure are the lowest. On the contrary, every night 10 is the time for internal organs to rest and repair, avoiding high-intensity skipping, but you can do simple stretching exercises with ropes to help eliminate fatigue and toxins and restore the vitality of the next day. After skipping rope, stretch "burning soothing exercises" to help you lose weight! Usually, after I jump rope, I will do some stretching immediately, because the muscles that have just used high will be very tight, and breathing will accelerate the blood circulation of the whole body. Without proper stretching and relaxation, a large amount of lactic acid and waste will accumulate in muscle groups after exercise, causing soreness and cramps. Below I design four simple local movements, which are very suitable for relaxing muscles and bones after skipping rope, helping to discharge waste and prolonging fat burning metabolism! After skipping rope, slow down and do exercises (1) Stretch your wrist: Stretch your wrist. Number of arm exercises: 5 ~ 8 seconds each time; Alternate 5 times from left to right, 1 suck ~ vomit, stretch your palms forward, sit or stand with your wrists closed, straighten your hands forward at shoulder height, palms up, fingertips down, and pull your fingers down with your wrists closed for 8 seconds. 2 Suction ~ vomiting, palm pulling, finger folding, wrist folding, palm turning face down, fingertip down, finger of the other hand pulling down hard, folding and pressing wrist joint for 8 seconds. Change hands and do it alternately. Relaxation exercise after skipping rope (2) Kneeling and pulling the calf: stretching the muscles at the back of the calf. Relax knee exercises: maintain for 5 ~ 8 seconds at a time; Inhale the left and right legs five times, 1, step forward with one foot and put your hands on your waist. Step forward with one foot, about twice the width of the shoulder. Before exhaling, knees slightly bend, hind legs slightly bend, consciousness is placed on hind feet, and the muscles of hind legs are fully stretched. Do it again after getting up and repeat it five times. Practice changing feet. When NG's front leg knee bends, the front edge of the knee should not exceed the tip of the front toe to avoid knee burden and pain. Slow down after skipping rope. (3) Swing left and right before bending: pull the core muscles sideways. Pelvic exercise times: alternately swing slowly from left to right 1 min; Stay on both sides for a few seconds 1 inhale and stand with your feet wide open. Your feet are twice as wide as your shoulders, and your knees can't bend. 2 Before exhaling, the upper body bends forward from left to right, the head and hands naturally droop, and the body swings left and right 1 min. Try to relax, not too fast, so as not to fall down with unstable center of gravity. Relaxation exercise after skipping rope (4) Leg lifting and push-pull: stretching knees, legs and hips: every time 10 second; Alternate left and right legs for 3 times. 1 Suck ~ vomit Lift one leg to lie on the mat, inhale slowly, lift one leg straight, hold one hand against the knee, and hold the ankle (or calf) with the other hand. 2 Inhale ~ Exhale, push your knees and pull your legs to exhale, push your knees outward with one hand and pull your legs inward with the other. Keep the other leg straight forward during this process. Inhale, change legs, alternate left and right three times, and keep your shoulders as close to the ground as possible. This article is taken from 1 Jump for 3 days a week and lose for 2 weeks 1 circle! Amazing fat-burning skipping exercise to lose weight: 1 movement, waist, abdomen, buttocks and legs are all thin, jump out of thin physique and never get fat again! "/Lv Shaoda (a famous doctor who lost weight)/Apple House