Among many fitness exercises, skipping rope is the simplest item that seems to be the simplest, but it is also the most precautions. Once you jump wrongly, not only will you not be able to reduce your flesh, but it can also easily hurt your body! Note 1: Wired ropes are better th

Among many fitness exercises,

skipping rope is the simplest at the moment,

is the most precautionary item,

Once the error jumps, it will not only not reduce the meat,

htt ml1 can easily hurt your body!

Note 1: Wired ropes are better than wireless ropes

Wired ropes are easy to hook ropes,

so you need to be highly focused,

will easily reach the flow state,

also needs to tighten the core,

all the muscles in the body can be mobilized,

will consume more physical energy!

Note 2: You must tighten the core when skipping rope! Clamping the inner arm

Tighten the core is to tighten the lower abdominal muscle group,

and straighten the back, try to clamp the arms inside,

use your wrist to exert force and turn the rope!

often exert force with your upper arm will make your arms extremely sore.

Note three: You must wear knee pads when jumping rope!

Many people like to buy the kind of pressure socks on the Internet,

In fact, this is similar to the bare legs.

can only play the role of tightening the calf,

cannot protect the knees.

Skipping rope, running and climbing are knee-demanding exercises.

Long-term jumping, everyone must wear knee pads,

prevents getting old and falling into the root of the disease!

Note 4: Pay attention to the amount of rope skipping!

If you are a beginner,

Never learn from those bloggers with 3,000 bases,

Don’t blindly pursue quantity! ! !

You don’t rely on that to make a living. You need to take it step by step.

Don’t overdo it! There is no need to exercise too much! !

The exercise volume at different stages is as follows:

1, entry level

100 jump rope + open and close jump 30

100 jump rope + high leg lift 30

0 run in place for 40 seconds to do a set of rest for 1 minute repeat 2~4 times

2, advanced level:

250 jump rope + open and close jump 35

250 jump rope + high leg lift 35

250 jump rope + 35 kicks for the back

Run in place for 40 seconds to do one set to rest for 1 minute and repeat 4 to 5 times

3, burning level

jump rope + 45 jumps for the opening and closing

jump rope + 45 lift legs

jump rope + 45 lift legs

350 jump rope + 45 jumps for the high cross leg 45 jumps for the front and back

0 Run in place for 30 seconds to do one set to rest for 1 minute and repeat 5 to 7 times

PS: Newbies should start from the beginning and enter the next stage in a week.

Note 5: Remember to stretch

after any aerobic exercise How to warm up?

1, move hands and feet for 30 seconds

2, lift legs up 20 times

3, jump 20 times on opening and closing

4, kick 20 times on the back (remember to kick to PP)

5, cycle 2 to 3 times on each set

Finally, let’s talk about some tips on skipping rope:

1. When jumping rope, be sure to keep breathing with your nose and exhale with your mouth!

2, keep your upper body upright, and keep your knees bent and jump up and down.

3. Exercise force on the toes, jump and land on the forefoot, so you don’t have to jump very high.

4. If you are matting a yoga mat or wearing a pair of soft shoes, it will not hurt your knee joints so much!

5. It will be better to walk slowly for 5 minutes after jumping and then stretch.

6. It is best to avoid before and after meals.

No matter what kind of exercise it is,

As long as you love it,

stick to it in the right way,

can make you feel refreshed!