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Rope skipping weight loss plan, easily dump 20 catties of meat

32 People involved  2021年04月11日 08:09  classification : exercise to lose weight  comment

Although some people think that skipping is easy to hurt the knee, according to expert research reports, the impact force of skipping on the knee is only 1/7 to 1/2 of running. As long as you can master the skills of skipping rope and touch the ground with the front end of the sole, you can reduce the impact on your body. Skipping rope can not only enhance your cardiorespiratory function, as well as the muscles of the main parts of the body, but also exercise your sense of balance and agility. The most attractive thing is that as long as you can guarantee a speed of 120-140 times per minute, you can burn 600-1000 calories in an hour. According to this calculation, it is not difficult to lose 20 kg.

Rope skipping is a relatively intense sport. Before practicing, you must prepare for various parts of the body, such as shoulders, arms, wrists and ankles. When you start to practice skipping rope, the action should be from slow to fast, from easy to difficult. At first, each exercise lasts for 5-10 minutes, then slowly increase to 10-15 minutes, rest for a while, and then jump again. There is generally no limit to the skipping time. As long as you avoid causing physical discomfort, you should not skip rope before and half an hour after a meal.

In view of the unique health-care function of skipping rope for women, French fitness expert Mock specially designed a "rope skipping progressive plan" for female fitness workers. As a beginner, a person can only jump on the spot for one minute, three consecutive minutes after three days, 10 consecutive minutes after three months, and “continuous jumps” every day after six months: for example, three consecutive minutes of jumping each time, Jump five times in total, until one jump lasts for half an hour. A half-hour jump is equivalent to 90 minutes of jogging, which is already a standard aerobic exercise.

  Fitness Expert: Progressive Rope Skipping

1. Basic skipping technique: simple skipping method

Preliminary action: feet together, jump for 2-3 minutes (jump height is 3-5 cm).

Start jumping rope and watch your wrist swing in an arc. Beginners jump 10 to 20 times first, and repeat 10 to 20 times after 1 minute of rest. Non-beginners can jump 30 times, rest for 1 minute, and then jump 30 times.

2. Kneel on one foot: Kneel on your right leg and lift forward. Stand on tiptoe, jump 10 to 15 times with one foot, and repeat the above movement by changing your left leg. Rest for 30 seconds and do two rounds on each side.

3. Skew jump

This action can train your endurance and strengthen your abductor and adductor muscles. The two men stood on the left and right sides of the skipping rope one by one, first jumping forward with one leg, and then leaning back to return to their original position. Be careful to swing your arms vigorously when jumping. After jumping for 1 minute, rest for 10 seconds and repeat the exercise twice.

4. Jump with legs apart and legs together. First do the preparation exercises for skipping rope (see exercise 1), then skip rope, keep your feet apart when jumping, and bring your feet together when landing, repeat the exercise 15 times.

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