Correct fitness and weight loss methods

Hello, friends!

★ Try skipping rope for men, women and children to lose weight ★

★ Jumping rope is the best slimming exercise. The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised. This method of losing weight is simple, interesting and unaffected by the climate. It is a sport suitable for men, women and children. You only need a rope to lose weight.

Action essentials

★ 1, basic skills of skipping rope: simple skipping rope method

★ Preparation: Put your feet together and practice jumping for 2 to 3 minutes (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.

★2. Jump 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.

★3. Jump sideways and obliquely

★ 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.

★4. Cross your legs and jump.

★ Do the preparation exercise of skipping rope first (refer to exercise 1), and then skip rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

★5. Jump around.

★ Two-person skipping practice: One person squats with his legs apart, swinging the rope to make the skipping rope draw an arc on the ground, and the other person keeps jumping over the swinging rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.

★6, lateral foot jump

★ Start with a simple skipping method (refer to exercise 1), then jump rope with both wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground, and jump 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.

★7. Cross your arms and jump

Do the skipping preparation exercise first (refer to exercise 1), 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.

★8. Double skipping: The ability of concentration and coordination is much higher than that of single skipping.

(1) Stand side by side. Everyone holds the rope handle with the outside hand. Practice the simple skipping method first (refer to exercise 1). 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.

★ Correct method

★ 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: Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.

★5: Don't jump too high when skipping rope, as long as the rope can pass.

★ Skipping rope to lose weight and exercise control

★ Beginners: 60- 60 every day

100 jump. Divide into two parts-

3 times, interval 1 min.

★ Normal: 400-