Jumping rope is a whole-body exercise, and the elephant legs, barrel waist and cylindrical arms can all be slimmed down. Skipping rope is a sport that is not limited by time and place. Jumping rope at home and outdoors is very convenient, and it doesn't take up space when going out.
Four main points of skipping rope:
1, preparation: soft-soled shoes (good elasticity, reducing the damage to knees)
Loose sportswear (skipping rope requires full body activity, and it is uncomfortable to jump tight). Rope skipping with proper weight (heavier rope skipping is easy to throw and not easy to break).
2, warm-up: winter sports need to warm up most, otherwise it is easy to crunch and fracture, wrist, ankle, knee twist, do two lunges leg press, after meals 1h exercise is the best ~
3, skipping rope: back straight, abdomen jump, knees had better bend a little, jump more easily. Jump with your feet when you are unfamiliar. Now that you are skilled, you can step on the ground with one foot, which is much faster.
4. Stretching: The stretching and stretching of the lower limbs after keep middle and long distance running is the best, 8 minutes or 9 minutes, which is more suitable for beginners with zero foundation.
Dietary rules:
If you skip rope to lose weight, you can't eat indiscriminately. You won't be hungry, but try to eat less and more meals, and have a light diet.
Breakfast: purple mashed potatoes+oats+grapes.
Lunch: with whole wheat slices, eggs and blueberries.
Dinner: Shui Gu salad, five kinds of grains and vegetables.