Skipping Skills How to Skip Rope to Lose Weight
1. centipede crawling
Two people stand in a line, the person behind takes a skipping rope, and the person behind wraps the skipping rope around the waist of the person in front, grabs both ends of the rope by himself and runs forward together.
2. The crab is gone
Two people are a group, and their knees are tied together with skipping rope to form two people with three legs. In practice, two people walk sideways in the direction of travel.
3. Four people deliver the goods
In groups of four, use four skipping ropes to form a "well" shape. Everyone grabs two rope ends and puts a volleyball in the middle of the word "well". Four people can't let the ball land when practicing.
rope skipping
Connect the short skipping ropes one by one. The length depends on the number of people practicing. Many people jump on a rope.
Jump on the bamboo pole
Use skipping rope to imitate the "bamboo pole" dance of ethnic minorities to practice and let the rope puller straighten and tighten the rope. Another advantage of skipping rope is that the "bamboo pole" will not pinch your feet.
Expand your practice.
Like the popular outward bound exercise, it is advisable to form a net with ropes. The size of the mesh depends on whether you can drill through students of different sizes. The knotted net can be tied to the volleyball rack with a cushion under it to prevent students from being injured. Students try to transport people from one side of the net to the other, and try not to touch the net when crossing the net.
Skipping rope to lose weight
Skipping rope is very convenient and an effective way to lose weight. Don't jump too fast at first, it's best to keep it at 100 to 120 times per minute, jump 150 times each time or take a break after jumping for one and a half minutes, and repeat 3 to 5 groups. Tip:
1. 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.
2. 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 bone. 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. Don't touch the ground with all your feet. When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and injury to ankle bones. Remember not to touch the ground with all your feet or feet, which will shock your brain. In addition, it is best not to jump rope directly on the concrete floor. You can choose lawns, wooden floors and mud floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.
3. 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.
4, obesity should not jump rope.
Skipping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries. People can judge whether they are suitable for skipping rope by their body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 20 and 25. Overweight over 25 years old, obese over 30 years old. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.
Overweight, up and down. If your body mass index is listed as overweight, you should pay special attention to skipping rope: first of all, don't jump on one foot, or your whole body weight will be pressed on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or jumping with both feet at the same time; Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.
Summary: In fact, skipping rope is also a slimming tool for many dieters, but if skipping rope is not correct, not only will you lose weight, but you will get fatter and fatter, so for everyone to fly healthily and keep a good figure, get up and jump rope with friends!
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