Skipping rope to lose weight of the correct jump rope process

Skipping rope 眞的 can lose weight?

Why jump rope?

Skipping rope is really a real aerobic exercise, with a speed of 140 times per minute, jumping for 10 minutes to consume calories equivalent to jogging for 30 minutes. When jumping rope speed up, jumping rope will also become a combination of aerobic and anaerobic training, can reduce muscle loss. Jumping rope will also continue to burn fat after the end of the jump rope, thus increasing the efficiency of burning fat.

Difference between corded and cordless?

1. The venue restrictions are different, and cordless can also be done in the balcony/living room.

2.Energy consumption is different, take 50kg for example:0.5h corded=1h cordless.

3. The feeling is different, rope is easy to trip and hard to insist, no rope can always jump.

The correct process of jumping rope

Phase 1: warm up

Open and close jumps in place for 30 seconds, 30 seconds of high leg lifts in place.

Phase 2:Start Jumping Rope

With Rope:10 minutes of slow jumping rope, then 10 minutes of medium-speed jumping rope, and finally 10 minutes of fast jumping rope, with a 1-minute break every 5 minutes.

Without rope:1000 jumps→open and close jumps 100→trot in place 100→cross jumps 100.

Phase 3:Stretch 1 minute for each movement

Stretch the calves, stretch the back of the legs, stretch the back of the legs, stretch the inside of the legs.

Phase 4:Massage

1. Lift upwards, squeezing and lifting as you go.

2. Cross your arms and tap your thumbs on the belly of your legs.

3. Tap the shins on both sides (all movements are done on the calves).

Jumping rope notes

1. Jumping rope must maintain the habit of inhaling through the nose and exhaling through the mouth!

2. Rope skipping must relax the muscles and joints, toes and heels should be coordinated at the same time force to avoid sprains.

3. 2-3min massage with fascia gun after stretching can relieve muscle soreness and leg shaping.

Daily Rope Skipping Schedule

Introduction

100 rope skipping + 30 open and closed jumps. 2. 100 rope skipping + 30 high leg lifts. 3. Run in place for 30 seconds to do a set of 1-minute rest and repeat 2-4 times.

Advanced

1. 200 rope skipping + 35 open and closed jumps. 2. 200 rope skipping + 35 high leg lifts. 3. 200 rope skipping + 35 back kicks. 4. Run in place for 30 seconds for a set, rest for 1 minute and repeat 4-5 times.

Fat Burning

1. 300 rope skipping + 45 open and close jumps. 2. 300 rope skipping + 45 high kicks. 3. 300 rope skipping + 45 back kicks. 4. Run in place for 30 seconds to do a set, rest for 2 minutes and repeat 5-7 times.

Relaxation

1. leg stretching for 5 minutes. 2. fascia gun massage for 5 minutes. 3. hot water foot soak for 10 minutes.