Skipping rope is a sport suitable for all ages. You can play it at any time regardless of the venue. There are many benefits of skipping rope, and the most important thing is to lose weight. ? Below I have compiled some effective ways to lose weight by skipping rope.

Skipping rope and running

Slimming parts: arms, hips, thighs and legs.

Stand up straight with your feet shoulder-width apart and a rope in each hand. When taking off, keep the left leg in a normal jumping posture, and lift the right foot backwards until the tip of the right foot is raised to hip height. When you take off again, change your legs and lift your left toe to hip height. Repeat the alternating movement of legs for 6 times for 1 min.

One-legged jump

Keep running and jump over the rope with one leg in turn. Jump as fast as possible after practice, which can effectively reduce excess fat on your legs.

Wave the skipping rope to both sides.

After jumping over the rope with your feet together, swing the rope and open one leg to one side. When the rope is about to return to the front, jump with your feet together again. Then switch legs and repeat the same action.

Curling and circling motion

Slimming parts: hips, thighs and legs.

Put the rope straight on the ground, stand at the right end of the rope with your legs together, facing the left, jump diagonally to the other end of the rope, jump to the right side of the rope with your legs together again, jump rope in a zigzag route until you reach the other end of the rope, and then turn around and jump back to the starting point. Keep the exercise time of 1 min.

Alternate knee lifting exercise

Slimming parts: arms, hips, thighs and legs.

Stand up straight, with your feet shoulder-width apart, take a rope in each hand and jump rope. When taking off, the left foot keeps the normal jumping posture, and the right knee is raised and extended to the height of the front hip. When you take off again, change your legs and lift your left leg. Repeat the exchange action 1 min.

Wave the skipping rope backwards.

That is to say, skipping rope in the opposite direction can effectively exercise our back muscles and lose back fat.

Stretch your legs and jump rope

After jumping with your feet together once, spread your feet outward and wave the rope. When the rope turns back to the front, put your feet together and jump again to exercise the thigh muscles.

Simple skipping rope method

Warm-up: practice jumping with your feet together for 2 to 3 minutes * * * The jumping height is 3 to 5 cm * * *.

When we start skipping rope, we should first pay attention to the arc swing of our wrists. Beginners can jump 10 to 20 times, then take a break for one minute, and then repeat 10 to 20 times. If you are not a beginner, you can jump 30 times first, and then jump 30 times after a minute's rest.

Lateral oblique jump

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.

Split-leg jump

Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Lateral foot jump

Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 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.

Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times.

Jump around

Two people jump practice: one person squats with his legs apart first, and makes the skipping rope draw an arc on the ground when throwing the rope. At this time, the other party can jump off the rope on the swing. You can slowly increase the speed first, and then the two will alternate in one minute.