1, the correct skipping method to lose weight
To master the correct method of skipping rope to lose weight, the following steps must be strictly implemented. Only in this way can we make better use of skipping rope to lose weight.
Skipping rope to lose weight the first stage: warm up
You need to warm up for any exercise, and skipping rope is no exception. First of all, you can do some jumping movements that imitate skipping rope. Second, stretch the calf and ankle, spread the legs back and forth, straighten the hind legs, keep the heels close to the ground, straighten and bend the front legs forward, then lie on your back on the mat, raise and straighten one leg, cover the arch with skipping rope, and slowly and forcefully pull the legs toward the trunk with both hands. Do it for 30 seconds on each leg. Third, do shoulder exercises, you can do 1 minute to imitate kayak rowing to exercise your shoulders. Fourth, stretch your thighs. Lie on your back, bend your left knee, and slowly and forcefully pull your hands to make your calf cling to the back of your thigh for 20 seconds. Repeat the above actions with your right leg. Fifth, stand and bend forward for 20 seconds to stretch back muscles. Sixth, the whole body moves, holding the rope with both hands, swinging the rope in the shape of "8" on both sides of the body, and doing kneeling and restoring movements at the same time.
Skipping rope to lose weight the second stage: practice
Skipping rope can actually have many fancy styles, but you'd better start with the most basic exercises when you just start skipping rope.
1, synchronous double hop
Feet jump, just like a spring constantly jumping. The rope swings once and jumps once. If the technology is mature, the rope can swing once and jump twice in a row. But you should pay attention to adjusting your breathing when you jump. At the same time, there are other tricks such as simultaneous jumping of feet. It can also simulate skiers swinging from side to side when avoiding obstacles. When taking off, put your legs together and keep a certain distance, about 30-40 cm, when swinging left or right.
2. One-legged rotation and jumping
As the name implies, it is the left and right legs jumping alternately. This kind of one-legged rotary jump is also divided into walking jump and high leg lift. Walk and jump, shake the rope every time, lift one leg, relax the knee joint and calf, and master the rhythm. Leg-lift jump requires that when skipping rope, the knee joint should be raised to the same height as the waist and the trunk should be kept upright. This method can effectively exercise the lumbar muscles.
2, pay attention to the following matters
1. The captain should wear soft and light high heels to avoid ankle injury. 2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wooden floor and mud with moderate hardness as the venue, and never jump rope on the hard concrete floor to avoid damaging joints and easily causing dizziness.
4. When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprain.
Fat people and middle-aged women should use their feet to rise and fall at the same time, and the jumping height should not be too high.
6. Before skipping rope, relax your feet, legs, wrists and ankles to adapt to the next exercise.