1, jump rope to lose weight
1 hour fat burning 1300 calories =3 hours jogging.
If you insist on jogging for three hours every day, you must think it is impossible.
And if you skip rope by changing patterns every day 1 hour, isn't it much easier and more interesting? It is found that skipping rope 1 hour can burn at least 1 300 calories, which is equivalent to jogging for 3 hours and dancing for 2 hours, which is super slimming.
1. Grasp the handles at both ends of the rope with both hands. Under normal circumstances, step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
2. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on the side.
3. Take off and land with the forefoot. Remember not to land with the whole foot or heel, so as not to impact the brain. When jumping in the air, don't bend your body excessively and become a natural bending posture. When jumping, breathe naturally and rhythmically.
4, to practice step by step, the speed and length of skipping rope should be based on personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.
5, skipping time, generally not subject to any restrictions, but in order to avoid causing physical discomfort, do not skip rope half an hour before and after meals. And don't drink too much water before skipping rope.
6. Don't stop immediately after skipping. You should continue to skip rope or walk at a slower speed for a while, and then stop when the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.
2. How to skip rope and reduce your stomach
(1) recoil
When jumping over the rope, one leg should be kicked backwards, and the heel should be close to the hip when jumping. Take off with the other foot and repeat the action just now. When the leg is kicked back, it will stretch the small abdomen, and the body shaping effect will be better.
(2) Kick forward
When skipping rope, kick forward. In order to exercise your abdomen, you'd better lean forward. In order not to catch the rope, you need to coordinate the action of kicking and turning the rope.
(3) Jump rope backwards
The waist is slightly bent, and the wrist gently draws the shape of a circle when swinging the rope backwards. This action can give your abdominal muscles a good exercise.
(4) Twist the waist
Twist your waist to one side, twist your arms in the same direction, and then wave the skipping rope left and right once. In order to stretch the waist, the waist and legs on the other side should be as straight as possible. When you are proficient, wave the skipping rope to do a double jump, and then switch to the other side to do the same action.