Many people will do some proper exercise to ensure their health. Attention should also be paid to methods during exercise. If you want to exercise yourself, you can consider this sport. Here's how to jump patterns, hoping to help everyone!
Mode Skip 1 Mode Skip is as follows.
1, two people with a rope.
Jump with the same shake, jump with the same shake in turn, jump around, make holes to trap people, tunnel with less light, and jump with wheels.
Half-length transposition, successively moving wheel jump, holding flower jump, half-turning whole body transposition and holding flower transposition, stepping down holding flower, radiant, moving wheel turning three times at will, and Qi Xin turning in circles.
2, multi-person net rope
The character "8" is circled by many people in the big rope, rope in rope, rainbow jump and Hu Die jump.
3. Interactive rope
Lift jump, shake the interactive rope, wrap the "8" of the interactive rope, jump at the speed of overlapping jump and lunge jump.
4. Personal rope
Side swing jump, one leg jump, folding jump, full turn jump, lunge jump and stride jump.
Skipping rope is an ancient Han folk entertainment. Doing all kinds of jumping movements in the rope swing is also a kind of systemic aerobic fitness exercise, which is an excellent fitness exercise for all ages.
Choosing a good skipping rope and slimming rope is very important.
Skipping rope and slimming exercise only needs a little space, but the ground for activities must be flat. It is best to put carpets and mats on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles when they touch the ground, otherwise the' reaction force' during jumping may affect the spine and brain, causing sports injuries. It is worth noting that it is best to wear a sports bra or choose cotton underwear with good support when skipping rope, which can protect the chest muscles and avoid strain.
Sharp tools make good work. Skipping rope is the most important tool for slimming. When choosing, as long as the length and weight are comfortable, no matter what material. However, due to the different materials, it will be too thick, too heavy or too light, so it is better to choose the rope with suitable material. It is suggested that beginners can choose a longer rope, swing a little more and slow down, and then gradually improve the requirements, shorten the length of the rope and increase the intensity of exercise.
Now there is an electronic counting skipping rope, which can not only count automatically, but also show how many calories are consumed and how many kilometers are run. It is very convenient and makes skipping rope no longer boring. Besides, you can also listen to music or watch the scenery while skipping rope, and turn skipping rope into an interesting sport.
It is very important to choose the right rope when skipping to lose weight. Only by finding the right rope can we exercise better and lose weight better!
Benefits of skipping rope
1, skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness exercise in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. According to the research of experts at home and abroad, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy.
3. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity.
Method 2 of pattern skipping rope. Preparation of skipping rope to lose weight:
1, empty-handed skipping: the so-called empty-handed skipping means that parents who can't skip rope don't use rope, but swing their arms to skip rope, but the calories consumed are the same as those consumed by people who skip rope! People who skip rope empty-handed should also prepare a pair of slightly thicker soft-soled sneakers!
2. Before skipping rope, you should make preparations such as leg press, stretching and waist turning, which will open all joints of the body, minimize the damage caused by improper exercise and improve the softness of the body. Pay special attention to stretching the calf gastrocnemius and achilles tendon, which are the most important parts, because they have been in a state of high tension during the whole skipping process!
3, skipping weight loss method action essentials: legs open back and forth, hind legs straight heel close to the ground, front legs straight forward bending, that is, we often say lunge. Then lie on your back on the mat, one leg is raised and straightened, and a skipping rope is covered on the arch of your foot. Slowly and forcefully pull your legs in the direction of your torso with both hands, and each leg will do it for 30 seconds!
The correct way to lose weight by skipping rope;
Whether you are an empty-handed high jumper or an athletic high jumper, don't rush for success in the process of skipping rope. Because everyone's physique is different, the exercise time is different. We should do it step by step. Those with poor endurance can jump for five minutes first, ten minutes the next day and fifteen minutes the third day. After a period of running-in and training, we are sure to persist for longer and longer.
The correct skipping method is something that each of us should learn. However, we can't ignore these. Although exercise is necessary for everyone every day, we still need to persist if we want to achieve good physical fitness. It's really impossible to fish for three days and dry the net for two days. Remember the point.