Don't hurt your knee.
30-day skipping plan
How to make yourself
Lose weight quickly?
30-day skipping weight loss plan
Warm up first, and jump in 5 groups at a uniform speed, with 30 in each group.
Enter the formal training:
+Beginners' Edition: 30-second fast skipping and 60-second rest 10 group 15 minutes training duration
+Intermediate version: 30 seconds fast jump, 30 seconds rest, 15 group *** 15 minutes training duration.
→ Advanced Edition: 60 seconds fast skipping and 30 seconds rest 15 group ***22.5 minutes training duration
Precautions for skipping rope
People with a body mass index over 25 are not suitable for skipping rope. Too much pressure on the knee joint and ankle is easy to cause injury. They can swim, do fat-reducing exercises and spin bicycles.
Women who have not repaired the pelvic floor muscle after delivery can't jump, which is easy to cause secondary injury to the pelvic floor muscle. Yoga and Pilates can be practiced first, and then lose weight.
Skipping rope should be warmed up and stretched to avoid insufficient warm-up and lactic acid accumulation after exercise.
It is best to jump rope on the elastic ground. You can lay a yoga mat or wear shoes with comfortable, soft and elastic soles, which can better protect your knees and ankles.
Skipping rope should be avoided before and after meals 1 hour, and the human body is in the best activity state from 3 pm to 8 pm.
Key points of skipping rope action
Skipping length: Skipping length should not be too long, just hold the rope with both hands and keep it below the shoulders.
Jumping rope posture:
① Straightness: Keep your upper body upright, keep your eyes five meters ahead, and concentrate on keeping your back straight.
② Sinking: The upper arm clings to the body, and the forearm naturally droops and stays relaxed.
Wrist jitter: learn to use the strength of the wrist and forearm.
Bend your knees: keep your knees bent and jump up and down. Slight bending of knees before take-off can effectively reduce the pressure on knees during take-off.
⑤ Strength: Exert your strength on your toes, take off and land with your forefoot, and don't jump very high.
Breathing mode: inhale through the nose and exhale through the mouth.
Skipping length: Jump at least 20 minutes at a time, so that the fat burning effect is the best.
Warm-up stretching: warm up 5- 10min before skipping rope to avoid sports injury; Use it after skipping rope.
5- 10 minute stretching.