Skipping rope is one of the best weight-loss exercises. Tests show that jumping for 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your whole body muscles symmetrical and powerful. At the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This method is simple, interesting, not affected by the climate, and is a suitable exercise for men, women and children. It only needs a rope to achieve the goal of weight loss, and is especially suitable for women.
Beginners: suggest a cordless jump, this will not affect the speed. At the beginning of the body slowly adapt to the skipping rule and rhythm! Instead of pursuing speed, the total number of jumps is 600, which will be increased by 300 every few days. After two weeks, the total number will reach 1500. After the speed is raised to 140/ min and the rhythm is mastered, the total number will be gradually increased to 4500. 4500 within two months at the latest.
Normal: 1 group at 300 times /2 minutes, a total of 15 groups; (the equivalent of 90 minutes of jogging is standard aerobic exercise.) Speed is important. The effect is only noticeable when the speed is around 150. Less than 140 is less effective; Take a 30-60 second break in between each group! Stopping the jump protects the cushioned foot and USES more energy than finishing at a constant speed.
Major: same as normal in front, different, 300/2-minute group, combined with slow speed through limit speed. 70 or so gears! Each group had a pause of 10-20 seconds. Can learn a variety of pattern jump rope action additionally, conduce to systemic jumping rope to lose weight.And even if they participate in professional skipping competitions is not a problem.
After a series of intensive aerobic exercises, stretching is also necessary. Only in this way can we reduce fat while shaping the perfect body shape, and effectively reduce muscle soreness.
(1) Standing posture, a certain distance from the wall (greater than the distance between the arm and the wall after stretching out). The left foot is in the front and the right foot is in the back. Bend your left knee, stretch your right leg, and press your heel on the floor. Keep this action for 20-30 seconds and then repeat it for another time.
(2) Stand a step or two away from the wall, stretch out the right toe against the wall, heel on the floor. Keep your body close to the wall (as shown) for 10 to 15 seconds, and then repeat it in another direction.
(3) Sitting on a yoga mat, when the back leg muscles are very tense, you will find that sitting upright posture is very uncomfortable for you. At this point, you can put a pillow under your buttocks so that you can sit up straight. Bend your right leg, stretch your left leg straight, put a yoga stretch band on the sole of your left foot, stretch it in, and keep your heel on the yoga mat when stretching. Slowly stretch for 20-30 seconds, then repeat for another time.
(4) Pull up on the yoga mat and lift the pelvis so that the body is inverted V-shaped. Open your fingers as far as possible and press your heels to the ground as much as possible. If you want to deepen the strength of your calf, press one foot against the yoga mat and bend the other leg. Keep this action for a few seconds, then repeat it for another time. The total stretching time for each action should be at least 30 seconds.
Stand in front of the wall, feet together. Press the palm against the wall, arm apart as wide as shoulder, put body weight on the heel and lift the toe. Hip back, straighten the spine. Stretch your head down between your arms to maximize neck extension. Keep this action for 30 seconds. Then straighten up and return your feet to the ground.