Skipping rope is a healthy exercise in daily life and can be used to lose weight. If you want to lose weight by skipping rope, then you should master the essentials of skipping rope to lose weight. The following are the essentials of skipping rope to lose weight. I hope it helps you!

Action essentials of skipping to lose weight 1 1, basic skills of skipping: simple skipping.

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.

Action essentials of skipping rope to lose weight 2 1, basic skills of skipping rope: simple skipping rope.

Preparation: Put your feet together and practice jumping for 2-3 minutes (jumping height is 3-5cm).

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, and then jump 30 times at rest 1 minute.

Step 2 bend your knees with one foot

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.

Step 3 jump sideways

This action can train your endurance and strengthen your abductor and adductor muscles. Two people stand on the left and right sides of the skipping rope in tandem, jumping forward with one foot 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.

Step 4 jump with your legs and legs

Do the skipping preparation exercise first (refer to exercise 1), and then jump rope. When jumping, your feet are apart. When landing, put your feet together and repeat the action 15 times.

Step 5 jump around

Double skipping practice: one person squats with his legs apart, shaking the rope to make the skipping rope draw an arc on the ground, and the other person keeps jumping on the shaking rope. The speed gradually increases from slow to slow, alternating after 1 minute.

Step 6 jump to one side

Start with a simple skipping method (refer to exercise 1), then jump rope with both wrists, jump rope with your right foot, and tilt your left foot to one side 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 easily get 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, your arms cross, and when you jump over the crossed rope, your arms will reverse to their original state.

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

(1) Stand side by side. Everyone grabbed the rope handle outside in one hand. First, practice simple skipping. 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.

Benefits of skipping rope to lose weight

1, simple. There are many kinds of skipping rope, which can be simple or complicated, at any time. It is 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. Exercise various organs. Skipping rope can enhance the cardiovascular, respiratory and nervous system functions of human body. British fitness expert Mam emphasized that skipping rope can enhance the cardiovascular, respiratory and nervous system functions of human body. His research proves that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope has a positive effect on relaxing mood and is also good for women's mental health.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed the "Progressive Skipping Plan" for female bodybuilders. Beginners can only jump in the same place 1 minute, jump for 3 minutes after 3 months, and jump again after 3 months 10 minute. After half a year, you can practice "jumping in series" every day, for example, jumping for 3 minutes and 5 times until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

Precautions for skipping rope to lose weight

1, jump rope length should be appropriate.

Don't jump rope for too long. Grab the rope with both hands and keep it under your shoulders.

2. Don't touch the ground with your feet.

When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse, reduce the damage and vibration to soft tissue and reduce the damage to ankle bones. Remember not to follow the ground with all your feet or feet, which will lead to brain jitter.

Don't jump rope on the concrete floor.

Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor, but to choose lawn, wood floor and mud floor with moderate hardness, or to spread blankets or plastics on the concrete floor to reduce the impact on joints and brain.

If your body is heavy, you should move your feet up and down.

If your body mass index is too heavy, be careful when skipping rope. First of all, don't hop, or your whole body weight will easily damage your knees and ankles. Try to choose the way of landing with both feet or running and jumping at the same time; Secondly, skipping rope should not be too long, and you should have a rest after 2-3 minutes.

5. Obesity should not jump rope.

Overweight people are not suitable for skipping rope to lose weight, because when jumping, the weight can easily cause excessive pressure on the legs and joints, causing sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index is over 30, you'd better not jump rope, but use other moderate methods to lose weight.

Body mass index (BMI) = weight (kg)/ height (m) squared, the normal value is between 18.5-23.9, overweight exceeds 23.9, and obesity exceeds 28.