Skipping rope is the best slimming exercise. The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.

Action essentials

1, basic skills of skipping rope: simple skipping 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 2 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.

3, sideways 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.

4. Jump with your legs apart

Do the preparation exercise of skipping rope first (refer to exercise 1), then jump rope, with feet apart when jumping, feet together when landing, and repeat the action 15 times.

Step 5 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.

6, lateral foot jump

Start with the simple skipping method (refer to exercise 1), then jump rope with both wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground, and jump 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.

Step 7 cross your arms and jump

Do the skipping preparation exercise first (refer to exercise 1), 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.

8. Double skipping: The ability of concentration and coordination is much higher than that of single skipping.

(1) Stand side by side. Everyone holds the rope handle with the outside hand. Practice the simple skipping method first (refer to exercise 1). 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.

Correct method

1: Breathe steadily and rhythmically.

2. Keep your upper body balanced and don't swing from side to side.

3. The human body should relax coordination.

4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.

5: Don't jump too high when skipping rope, as long as the rope can pass.

Exercise control skipping rope to lose weight

Beginners: 60- 100 jump every day. 2- 3 times, interval 1 minute.

Normal: 400- 500 jumps a day. Divided into 2 times, with an interval of 1 minute.

I wish my friend a successful weight loss in the Year of the Horse.

I recommend another simple way to lose weight.

Drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth. ?

Breakfast cannot be ignored. You can eat only one banana and fill your stomach with 8 calories. ?

Try to eat as little white food as possible, such as white sugar, white rice, white bread and dairy products-it can put an end to many opportunities to get fat. ?

I like China cooking food, such as boiled vegetables, fish, shrimp, chicken and so on. , can be rich and fat-free. ?

Stir-fry with low-fat vegetable oil, or spray salad oil with a watering can. Don't pour it out. ?

You can have a diet meal for dinner. Just eat a bitter meal, drink a box of skim milk and eat an egg and an apple every day. Eat a normal diet for breakfast and lunch, ban sweets and lose weight easily. ?

Set yourself a weight loss reward method, such as buying a small gift or watching a movie every two kilograms, so that you will continue to lose weight more happily. ?

Choose a diet that suits you better, otherwise the weight loss plan will only be implemented for two days, and it will be abandoned halfway because it is unbearable. ?

Cultivating some hobbies, such as planting flowers and grass, can divert attention when appetite is strong. ?

Control the food intake of each meal in advance to avoid overeating. ?

Stick to your original motivation. Usually, after a few weeks of dieting, your willpower will be a little low, so you should always keep your goal in front of you and don't waver in your determination. ?

Eat every meal regularly so as not to get out of control and eat when you are hungry. ?

If you have been dieting for a long time, you should pay attention to your health, make sure you eat balanced food and enough vitamins, and don't get sick. ?

Weigh yourself once a week, not too much, so that you can see real progress. ?

Do some exercise to go on a diet. Moderate exercise reduces appetite and increases the rate of fat burning. ?

Increase the average daily exercise, such as climbing stairs instead of taking the elevator; You can get off at the previous stop or get on at the next stop by bus. ?

Eating more fibrous food is less likely to be hungry, and it is easier to maintain the regular ration of three meals. ?

When you go shopping in the supermarket, make a timetable first, and then you won't be tempted by a wide variety of foods to buy high-calorie foods. ?

Pay attention to fight for your own diet plan every day and resist foreign temptations. ?

In fact, it is not difficult to stay slim. Success is easy as long as you are determined.