Benefits of skipping rope

As an aerobic exercise, skipping rope has a high fat burning efficiency. Jumping rope for 20 minutes is equivalent to jogging for an hour, which shows that the effect of skipping rope is very obvious. As the natural speed increases, the training intensity will increase. Skipping rope has become anaerobic aerobic exercise, which can reduce muscle loss rather than increase muscle, and the effect of shaping posture is lasting. Even if skipping stops burning fat, it will continue skipping, which can not only lose weight, but also improve the heart, lungs and cardiovascular system and make the body more symmetrical.

Correct method of burning fat to jump rope

Take off with your forefoot and land! Remember not to land on your feet or heels! Breathe naturally and rhythmically when jumping. Hold the handles at both ends of the rope with both hands. Usually, step on the middle of the rope with one foot and bend your elbow to level your forearm. When the rope is pulled to a suitable length, the forearms are close to the sides of the body and the elbows are slightly abduction. Use your wrist to make your hands move in a circular motion on the side. Practice the speed and time of skipping rope step by step. The length depends on personal circumstances. At the beginning, each exercise time is 5- 10 minutes. Then gradually extend the time of skipping rope. Generally, there is no limit to the time for skipping rope, but you should avoid skipping rope within half an hour before and after meals. Don't stop the business immediately after skipping. Continue to jump or walk at a slower speed for a while.

Things to pay attention to when skipping rope

When skipping rope in the air, don't bend your body excessively, and keep a slightly natural bending posture. Don't drink a lot of water before skipping rope. However, it is suggested that Ollie can be arranged first to avoid ankle and knee injuries when skipping rope. Remember to stretch your legs, especially your calves, after skipping rope.

How to jump rope and burn more fat

The most suitable training form for skipping rope: high-intensity intermittent exercise

Jump rope interval training 1- (simple version) jump rope continuously 1-3 minutes, rest for 30-60 seconds, then continue to jump 1-3 minutes, and keep this rhythm for about 20 minutes.

Skipping rope interval training 2 (enhanced version) k Jump rope continuously 100, do 10 burpee after 60 seconds of rest, do 10 aerial squat after 60 seconds of rest, skip 100, and cycle 5- 10 times in turn.

Stretching can't be less!

Keep sitting, put your left foot in your groin and stretch your right leg forward, so that the bottom of your left foot can be hidden inside your right leg, and extend your hands forward as far as possible. Grab part of your right foot and try to put the pen down. Press your right foot to change. Take a step forward with your toes about 20 cm in front of your left foot. Your left leg won't bend, your upper body will sit back and start to stretch less. Don't cross your legs when you're done. Make sure to stretch your legs vertically and get up slowly. Most people will think that the upper thighs and lower calves of your legs are stretched!