Skipping rope is a kind of exercise that you can do by yourself anytime and anywhere. Compared with aerobic exercise such as walking and running, it does more exercise in the same time. Calculated by 10 minute, walking consumes 55kcal, running consumes 88kcal, and skipping rope can reach110-130kcal.

Skipping rope to lose weight:

In order to lose weight, skip rope for more than 3 days a week.

Jump for one minute 120 times, rest for two minutes, and repeat 3-5 groups. Exercise time should reach 15 minutes or more.

Don't force it, adjust the amount of exercise according to your physical strength and exercise in units of 1 minute.

Getting ready before skipping rope can speed up the weight loss effect.

Basic posture:

Relax your shoulders and look forward.

Put your elbows on both sides of your ribs and your hands on your waist.

Grasp it gently behind the handle, put your thumb on the handle, and turn the handle gently to drive the rope to jump.

Let your knees jump elastically and turn the rope gently by your wrist.

Don't jump too high, with your forefoot on the ground and your heel off the ground.

Length of skipping rope:

Adjust the length according to the individual's jumping mode, frequency and habitual posture. If it is too long, it is not safe to use the whole arm when shaking; On the other hand, if it is too short, it will hit your head or feet, so it will shake unsteadily.

Step on the skipping rope with one foot and pull the rope with both hands. The length of the rope is above the chest. If it is left for a long time, it will increase the difficulty.

7 rope skipping exercise methods

Basic posture:

Only when you are proficient in basic skipping can you do skipping to lose weight.

The exercise time for each movement is 2 minutes.

1. Jump rope with your feet closed

Shake the rope and jump with your feet together. Pay attention to the distance between your arms.

Jump with your feet together twice.

Shake the rope once and jump with your feet together twice. At this time, your arm should shake.

Jump rope by changing feet

Jump lightly like running in place, and one foot sticks out when the rope shakes.

Leg and thigh weight loss skipping rope

The action of skipping rope can stimulate the muscles of calf and thigh, and make the leg lines look more elastic. Do each action for 2 minutes.

3. Left and right bow combination skipping rope

When the rope is overhead, your legs are spread apart, and when the rope reaches your feet, jump with your feet.

Open the merge just like PT.

4. Open and combine skipping rope back and forth.

Jump rope with your feet apart. When the rope is overhead, the legs spread forward and backward, and when the rope is under the feet, the feet are together to jump rope. Just move your legs back and forth like walking.

Step 5 jump rope forward

Feet apart, legs relaxed at the back, similar to the feeling of kicking forward.

6. Jump sideways.

My feet are shaking and jumping to both sides.

7. Kick and jump forward

At first, bend your knees and lift your legs backwards. When you shake for the second time, straighten your knees and kick your legs forward.

When kicking, push your heels hard and straighten your knees. It's helpful to think of tap dancing.