1, skipping exercise to lose weight skills
1, sideways oblique jump
This action can train endurance and strengthen 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. Simple jump 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 jump rope for two
(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.
2. Precautions for skipping rope to lose weight
Jumping rope for 5 minutes equals jogging for half an hour. Skipping rope can fully exercise the lower limbs, and it can also involve the arms and shoulders. It is a movement that can coordinate the whole body. Research shows that if you keep the speed of 120- 140 times per minute, the effect of jumping for 5 minutes is equivalent to jogging for half an hour. Studies have confirmed that skipping rope can enhance the cardiovascular, respiratory and nervous system functions of exercisers, and can prevent diabetes, obesity, osteoporosis, hypertension, muscle atrophy, insomnia and other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.
Overweight is not suitable for skipping rope. Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries. People can judge whether they are suitable for skipping rope by their body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 20 and 25. Overweight over 25 years old, obese over 30 years old. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.
Overweight, up and down. If your body mass index is listed as overweight, you should pay special attention when skipping rope: First, don't jump on one foot, or your whole body weight will be pressed on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running with both feet at the same time; Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.
Don't touch the ground with all your feet. 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 injury to ankle bones. Remember not to touch the ground with all your feet or feet, which will shock your brain. In addition, it is best not to jump rope directly on the concrete floor. You can choose lawns, wooden floors and mud floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.