According to the data published by the national medical service system, slow skipping can consume calories per kilogram of body weight per hour. (METs) is 8.4 kcal and fast skipping is 12.6 kcal; Compared with 6 km/h (5.5METs) walking, 8 km/h (8.2METs) jogging and 65,438+00-20 km/h (4-8.4 mets) riding, its performance is even better. In other words, for the average adult, even simple and slow skipping training can consume 200-300 calories in 30 minutes, not to mention high-intensity exercise. Not much to say, start practicing skipping!
Source: Precautions before skipping rope 1, National Health Service, Ministry of Health and Welfare. Make sure the length of the rope matches your height.
Step on the midpoint of the rope and pull the handle to see if the length falls under your arm. If it is too high or too low, it means that the rope is too long or too short.
Basic action 1. The upper body is straight, hands are easy to shake, placed at hip height, and elbows are bent close to the body. 2. Keep your knees, ankles and hips relaxed and take a posture ready to bend. 3. When throwing rope, use the strength of wrist and forearm, not shoulder. When the rope is placed under the body, it will jump off the ground slightly. Note that the order is to put the rope first and then jump. When the foot touches the ground, the heel doesn't need to touch the ground. 6. If you haven't finished training but feel tired, you can put down the rope and jump the rope first, and continue the movements of your arms and legs until the target time you set (you can gradually keep a longer jumping time in the future).
Change action 1: alternate step initial step: the position of the hand is the same as the basic action, except that only one foot falls to the ground and the other foot bends off the ground every time crossing the rope. Advanced: First, gradually increase the frequency of rope falling, and at the same time increase the pace of change. Second, move the hands originally close to the buttocks to the left and right sides in parallel to widen the distance between the two handles and increase the difficulty; This is one of the most commonly used skipping exercises, and it is also the first choice for advanced to high-intensity training and slimming. The following video:
Change action 2: Knee lifting is a common dynamic warm-up "Knee lifting" combined with skipping rope. Every time you lift one foot, bring the knee as close as possible to the hip height, so that the thigh and calf are at a vertical angle, and the other foot jumps over the rope. Beginners can gradually improve from a small angle. Compared with the above alternating steps, raising your knees is more intense, which allows you to quickly raise your heart rate and burn fat more effectively.
? Bhg change action 3: Left and right hand jumping is equivalent to the basic action. Every time you land, your feet jump to the left first, then to the right, constantly changing left and right.
? Ktmc.info Change Action 4: Jump normally at the first jump, and cross your hands when throwing the rope backwards at the waist at the second jump, and your elbows are X-shaped; The third jump, put your hands back to their normal positions from the cross. This action mainly trains the upper body muscles, because it is very technical and needs more time and patience to master. The following movies:
Change Action 5: Half-turn and Full-turn This action is an interesting change based on the basic jump, which can strengthen the training of core muscles and increase flexibility.
Semi-twist: The starting action is the same as the basic action, and you can mentally count "left, middle, right, middle ...". At this time, the upper body is normal, and the lower body twists from hip, knee to sole with the rhythm. Return to the center position after each turn, and cut the toes parallel when landing.
Full twist: the starting action is the same as the basic action, and you can count "left, right, left and right" in your mind. The upper body is normal, and the lower body twists from hips, knees to soles with this rhythm. When landing, the soles of your feet will land in tandem.