1, synchronous double hop
Action steps: 1. Stand with your legs together and only use your forefoot.
2. When jumping, lean to the left or right.
3. Tilt and jump in the opposite direction after landing.
4. It is best to keep flapping for more than 30 minutes.
Weight-loss principle: This method of synchronized double-foot-jumping mainly allows the muscles of the waist to get full exercise and exercise through the continuous movement of the body to the left and right, thus reducing the fat around the waist and easily shaping the slim waist. In addition, synchronized bipedal jumping can also make the arms and feet get enough exercise, and also make the fat of the arms and feet burn quickly, so that the body can get rid of the fat quickly.
2, lateral foot jump
Exercise steps: 1, vigorously wave the skipping rope with both hands and wrists to make the skipping rope swing full of rhythm.
2, the right foot touches the ground, and the left foot is slightly lifted.
3. Tilt your left foot to one side and pat it 20 times in a row.
4, change the right foot, the right foot leans to one side, and continue to beat 20 times in a row.
Weight loss principle: side-foot jump This skipping method mainly supports the whole body through one foot, so that the whole body beats rhythmically. Skipping rope on the side foot allows the muscles of both legs to consume excess fat during continuous exercise. However, when jumping on the side foot, be careful not to lift the foot too slowly, otherwise it will easily trip over the rope and cause serious harm to the body. Especially for beginners, it is best to start slowly and play slowly.
Step 3 jump rope for two
Skipping step: 1, two people hold the rope on both sides respectively and swing the rope at a rhythmic speed.
2. Two people stand on one foot at the same time and stand side by side on a plane.
3. Two people wave the rope at the same time and take off rhythmically.
4. This skipping method jumps for 30 minutes continuously.
Weight loss principle: This way of skipping rope by two people is mainly to achieve the effect of slimming through the Qi Xin cooperation of two people. In addition, two people skipping rope at the same time can increase the enthusiasm of skipping rope with friends. When they jump rope, they can fully exercise the muscles of their legs and reduce the accumulation of fat in their legs. However, it should be noted that double skipping is very important for mastering the rhythm, so skipping must maintain a good rhythm, otherwise it is easy for both of them to be sprained or injured by the rope.
4. One-legged rotation and jumping
Skipping step: 1. Swing the rope quickly and try to make the rhythm of the rope slower.
When shaking the rope, one foot should jump as fast as possible.
3. Lift the other leg and raise the knee joint as high as possible.
This skipping method can jump for 40 minutes continuously.
Weight loss principle: One-leg rotation and jumping mainly rely on the rhythmic jumping of one leg, so that the muscles of one foot can be fully exercised and the fat of the foot can be quickly thrown out in constant jumping, which has a very good effect on consuming the fat on the leg. Of course, in addition, all parts of the body can also play a certain purpose in sports, so that the body becomes slimmer unconsciously in skipping rope.
Step 5 cross your arms and jump
Exercise steps: first do skipping to prepare for exercise, and then cross your arms to skip rope. 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.
Weight loss principle: This skipping rope can exercise the muscles of both upper limbs, which can effectively help reduce the fat of both upper limbs and achieve the effect of weight loss.
6. Precautions for skipping rope to lose weight
Note 1: Before skipping rope, you must make proper preparations for your feet, legs, wrists and ankles. After skipping rope, you can do some relaxing activities. The captain should wear super soft and light high heels to avoid ankle injury.
Note 2: When skipping rope, try to relax muscles and joints, toes and heels need to be well coordinated to prevent sprains.
Note 3: Before skipping rope, let your feet, legs, wrists and ankles do some preparatory activities before jumping, and then do some appropriate relaxation activities after skipping rope.
Note 4: Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard cement floor, so as not to damage the joints and easily cause dizziness.
Note 5: The captain should wear soft and light high heels to avoid ankle injury.
Note 6: Fat people and middle-aged women should take off and land with their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
Note 7: The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.