1. As an aerobic exercise, skipping rope has a high fat burning efficiency. Jumping rope for 20 minutes is equivalent to jogging for an hour to burn fat.

2. The speed of skipping rope will increase, and the intensity will increase. Skipping rope will become a combination of anaerobic and aerobic exercise. Skipping rope will not increase muscle, but it can reduce muscle loss and shape the body.

3. Skipping rope can not only lose weight, but also improve heart, lung and cardiovascular functions, making the body more symmetrical.

Skipping rope to lose weight

1, getting started

Skipping rope 100+ opening and closing jump 30.

Skipping rope 100+30 leg lifts.

Run in the same place for 30 seconds as a group, rest 1 minute, repeat 2-4 times.

Massage your legs with a fascia gun for 2 minutes after exercise.

2. Advanced

Skipping rope 200+ opening and closing jump 35

200 jump ropes +35 leg lifts.

Jump rope 200+ kick 35.

Run in the same place for 30 seconds, rest 1 min, and repeat for 4-5 times.

Massage the leg with fascia gun for 3min after exercise.

3. Burning

300 skipping ropes +45 opening and closing jumps.

300 jump ropes +45 leg lifts.

300 jump ropes +45 kicks.

One group ran for 30 seconds, rested for 2 minutes, and repeated 5-7 times.

Massage the leg with fascia gun for 3min after exercise.

4. Precautions for skipping rope

When skipping rope, you must keep the habit of inhaling through your nose and exhaling through your mouth!

Keep your upper body upright, keep your knees bent, jump up and down, exert your strength on your toes, and take off your forefoot and land.

It would be better to walk slowly for 5 minutes before stretching after jumping ~

Massage with fascia gun for 2-3min after stretching to relieve muscle soreness and shape beautiful legs ~

Sisters who are worried that skipping rope will have thick legs can use fascia gun to massage and relax ~ if you don't have thick legs, you will only have beautiful legs!

Skipping rope 4-5 times a week, be sure to stick to it!