Slimming
Basic skills of rope skipping: prepare for the simple rope skipping method: put your feet together and jump for 2-3 minutes (the jumping height is 3-5 cm). Start rope skipping and watch your wrist swing in an arc. Beginners jump 10 to 20 times first, and then repeat 10 to 20 times after a minute's rest. Non beginners can jump 30 times first, and then jump 30 times after a minute's rest.
Jump with one leg bent and the right leg bent and lifted forward. Stand on tiptoe, hop on one foot for 10 to 15 times, and repeat the above action on the left leg. Rest for 30 seconds, and do 2 rounds on each side.
Lateral jump can train your endurance and strengthen your abductor and adductor muscles. The two men stood on the left and right sides of the jump rope one in front of the other, jumped forward with one leg on the side, and then jumped back to the original position with a slant. When jumping, you should swing your arms with force. After jumping for 1 minute, rest for 10 seconds and repeat the exercise twice.
The split leg and close leg jump starts with rope skipping preparation exercise (refer to Exercise 1), and then rope skipping. When jumping, the feet are spread apart, and when landing, the feet are close together. Repeat the action for 15 times.
Two people's rope skipping practice: one person crouches with his legs apart, and swings the rope to draw an arc on the ground, while the other person constantly jumps from the swinging rope. The speed gradually increases from slow to fast, and the two people will alternate one minute later.
hot tip
Rope skipping is a more intense sport. Before practice, you must make preparations for various parts of the body, such as shoulder, arm, wrist and ankle activities. When starting to practice rope skipping, you should move from slow to fast, from easy to difficult. At the beginning, the duration of each exercise can be 5 to 10 minutes, and then slowly increase to 10 to 15 minutes. You can take a break in the middle, and then jump again. The time of rope skipping is generally unlimited. As long as it does not cause physical discomfort, pay attention not to jump rope before and half an hour after meals.
In view of the unique health care effect of rope skipping on women, French fitness expert Mock specially designed a "rope skipping gradual plan" for female bodybuilders. At the beginning of learning, you can jump in place for only one minute. After three days, you can jump for three consecutive minutes. After three months, you can jump for 10 consecutive minutes. After half a year, you can perform "serial jump" every day: for example, you can jump for three minutes each time, five times in total, until you jump for half an hour each time. A jump of half an hour is equivalent to jogging for 90 minutes, which is a standard aerobic exercise.
