1, the correct way to lose weight by skipping rope
1. Take off and land with the forefoot. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When jumping, breathe naturally and rhythmically.
2. Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
3. When swinging forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on one side of the body.
4. Practice step by step, and the speed and length of skipping rope should be determined according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.
The time of skipping rope is generally unlimited, but it is necessary to avoid causing physical discomfort. Don't jump rope before and half an hour after meals. And don't drink too much water before skipping rope.
6. Don't stop immediately after skipping rope. You should continue skipping rope or walking at a slower speed for a while, and then stop after the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.
Precautions to prevent rope skipping injury
The first is the choice of venues and tools. Although skipping rope is not limited by time and space, we should pay attention to the choice of venue. Try to choose lawns, wooden floors and mud with moderate hardness as skipping venues. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
Secondly, rope jumpers should wear soft and light high heels to avoid ankle injuries.
Thirdly, in the choice of rope, we should choose a rope with moderate hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.
Finally, do enough warm-up exercises to relax muscles and joints and prevent sprains. In addition, obese and middle-aged women should choose to jump rope with both feet on the ground to avoid sprain.
2, thin waist plastic abdominal exercises
The following simple set of thin waist and plastic abdomen exercises was created by senior fitness experts for many Hollywood stars. This exercise is repeated 20 times every two days. In order to achieve the best fitness effect, the interval should not exceed 30 seconds each time.
The first step is interactive trampling.
Lie flat on the ground with your hands straight back and your legs together. At the same time, lift your right leg and right arm to the middle, and touch your right foot with your right hand as much as possible.
The second step action essentials
Restore the original state, change the left arm and the left leg and repeat the above actions.
Intensive exercise: you can carry out the above exercise with two pounds of heavy objects in each hand.
Step 3: Lift vertically.
Lie flat on the ground face up, put a chair behind your head, grab two chair legs with both hands, straighten your legs up and relax your feet. Abdomen in, hips as high as possible, 6 to 10 inches off the ground.
Step 4: Strengthen the practice.
Hold for two seconds, and then return to the initial state.
Strengthen exercise: Tie a sandbag weighing 2 kg at the ankle to make the abdomen work harder in practice.
Penguin swing
Lie face up on the ground, put your arms at your sides, bend your legs, and touch the ground with your feet and soles. Raise your head as high as possible so that your torso is 6 to 10 inches off the ground. Try to reach your right foot with your right hand.
Step 6: Increase your range of activities.
Return to the initial state, always ensure that the trunk is off the ground, and repeat when changing sides.
Strengthen exercise: Keep your heels away from your waist slowly, which will increase the range of your movements.
Tip: Eat a flat belly: dried fruits, nuts and graham crackers, no matter how you eat them, you won't get fat. Carrots, cucumbers and sweet peppers contain no calories and are good ingredients for salads. Cantaloupe, cantaloupe and apple are rich in water, which can make you feel moist and drive away hunger.