What are the methods of skipping rope to lose weight? Skipping rope is a simple way of exercise, which can not only strengthen the body and improve the body resistance, but also help you lose weight and get rid of excess fat quickly, which is highly sought after by girls. Here are some ways to lose weight by skipping rope.

What are the methods of skipping rope to lose weight? 1 1, sideways jump.

This action 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.

2. Basic skills of skipping rope: simple skipping rope method

Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm).

Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.

Step 3 hop on one knee

Bend your right leg and lift it 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.

4. Jump with your legs apart

Do the skipping preparation exercise first (refer to Exercise 2), and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Step 5 cross your arms and jump

Do the skipping preparation exercise first (see Exercise 2), and then jump rope 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.

Step 6 double jump

The concentration and coordination ability of skipping rope is much higher than that of single skipping rope.

(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both 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. Jump around

Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.

8, lateral foot jump

Start with a simple skipping method (refer to Exercise 2), then jump rope with both hands and wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground for 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.

Precautions:

1, jump rope length should be appropriate.

Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.

2. Don't keep your feet on the ground.

When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and damage to ankle bones. Remember not to touch the ground with the whole sole or foot, which will have an impact on the brain.

Don't jump rope on the concrete floor.

Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.

4, the body is heavy, and your feet should be up and down.

If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't jump on one foot, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running at the same time. Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.

What are the methods of skipping rope to lose weight? 2 what should I pay attention to when skipping rope to lose weight?

When skipping rope, you can jump with your legs at the same time (note: you should land on your toes, not your whole feet or heels), and then transition to jumping with your feet in turn, just like trotting on the rope.

When skipping rope, you don't have to jump too high, let the rope pass. For a considerable period of time, we should keep dancing for 5 minutes every day, 6 days a week. Gradually transition to continuous jumping for 200 times, rest 1 min, and then jump for 200 times, rest 1 min. Repeat this many times.

Preparation before skipping rope

1, empty-handed skipping: the so-called empty-handed skipping means that parents who can't skip rope don't use rope, but swing their arms to skip rope, but the calories consumed are the same as those consumed by people who skip rope! People who skip rope empty-handed should also prepare a pair of slightly thicker soft-soled sneakers!

2. Before skipping rope, leg press, stretching, waist turning and other preparatory work should be carried out, which will open all joints of the body, minimize the damage to the body due to improper exercise, and improve the flexibility of the body.

3. Pay special attention to stretching the calf gastrocnemius and achilles tendon, which are the most important parts, because they are always in a state of high tension during the whole skipping process!

Action essentials of skipping rope to lose weight

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.

Matters needing attention

This time, whether you are an empty-handed high jumper or a sports high jumper, don't rush to achieve success in the process of skipping rope. Because everyone's physique is different, the exercise time is different.

We should do it step by step. Those with poor endurance can jump for five minutes first, ten minutes the next day and fifteen minutes the third day. After a period of running-in and training, we are sure to persist for longer and longer.

When we jump rope, many people are used to clicking the ground with their feet. In fact, in my opinion, it should be one foot for points, don't lift your feet too high.

Because if you use the method of changing acupoints with one foot, you can reduce the fatigue during exercise, and you can also avoid muscle soreness and ugly "radish legs" caused by excessive load on your calves!

Correct stretching action after skipping rope to lose weight

1, people stand up straight, one leg stretches forward to keep straight, the hind legs are bent, the body stretches forward slightly, and the arms are tightened in front. Hold on for 8- 12 seconds, change legs and do it again.

2. Stand up straight, lift one leg, grab the shoes with your hands, and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.

Generally speaking, a full set of stretching exercises takes about 10- 12 minutes. When you do it properly, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.