1, an interesting way to lose weight by skipping rope.
First, synchronize your feet.
1, "spring jump"
Imagine you are a one-legged spring with your feet together and your forefoot standing. Shake and jump once.
Double jump swings once, twice in a row, and the period of throwing rope each time is slightly longer than that of "spring jump". This movement has obvious rhythm, which is easier than the previous group, so that you can adjust your breathing after a nervous "spring jump".
2. "ski jumping"
Imitate the action of skiers when they bypass obstacles, put their legs together, jump 30-40 cm to the left or right at first, and then jump a considerable distance in the opposite direction at the next jump. This cycle goes back and forth.
3. "The bell jumps"
A jumping method evolved from "spring jump" with legs together. In the first cycle, the swinging rope jumps forward one step, then jumps backward one step in the second cycle, and so on.
Step 4 "cross-legged"
It starts with a "spring jump" action, and then its legs are horizontally separated in the air and fall back to the ground. In the next rope swing cycle, the legs jump together in the air and fall back to the ground. This cycle goes back and forth.
Second, one-legged rotation and jumping
1, "Walking and jumping"
In each rope swing cycle, jump rhythmically with one foot and take turns. Lift one leg on your knees and relax your calves, just like walking on the runway.
2. "Put your legs up"
The essentials of action are basically the same as "walking and jumping" The main difference is that the knee joint should be raised to the same height as the waist, while the trunk should be upright. This action is good for improving the strength of leg muscles and waist muscles.
3. "Boxing Step"
The center of gravity moves back and forth, and the legs take turns to slightly kick forward to lift the feet off the ground. One rope swing period, each leg jumps 1-2 times. Although the range of this movement is small, it is efficient, which is a great test of endurance and a good promotion.
And of course, your confidence in skipping rope. Look! You can also have a boxer's butterfly-like pace.
2, the misunderstanding of skipping to lose weight
1. Don't touch the ground with all your feet.
If the posture and method of skipping rope are wrong, it will bring harm to the body, such as soft tissue injury and ankle fracture. Therefore, when skipping rope, you should take off and land with the forefoot, and remember not to land with the whole sole or heel to avoid concussion.
2. Don't jump rope on the concrete floor.
Skipping rope is a more strenuous exercise. You can choose lawns, wood floors and mud floors with moderate hardness. Don't jump rope on the concrete floor to avoid sprain.
3. The length of skipping rope should be appropriate.
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.