From the comparison chart below, you can see that you are thinner
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However, it is suggested that overweight friends should not jump rope for a long time, because a long time may cause greater pressure on the knee
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If you feel knee discomfort during rope skipping, please stop
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With the enhancement of exercise ability, you will skip rope longer and longer, and the effect of reducing fat will be better and better
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Remember not to land with the whole foot or heel to avoid brain vibration
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When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abducted, the upper arm is approximately horizontal, and the wrist is used to do abduction and internal rotation, so that the two hands can draw a circle on the side of the body
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2
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Usually, step on the middle of the rope with one foot, bend the elbows of both arms to lift the small arms flat, and the rope is straightened to be the suitable length
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Every time the rope is shaken, the rope will turn up and down from behind the ground for a circle
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These sports belong to large muscle group sports, and we can choose the appropriate exercise intensity according to the individual’s ability
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It is suggested to make full preparations before rope skipping
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Become a natural bending posture
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The speed of rope rotation is directly proportional to the speed of hand rope
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Please arrange according to your own practice level and follow the principle of gradual progress
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Next look at the correct rope skipping action: 1
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This allows the practitioner to continue for 15-30 minutes in a safe and non violent situation
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It can burn more fat to provide energy for the body
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▼。
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These sports include walking, jogging, cycling, swimming, rope skipping, dancing, etc
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Rope skipping has a wonderful effect on the body’s sensitivity, posture, balance, coordination and flexibility
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Rope skipping consumes about 1000 calories per hour and keeps the heart rate at the same level as jogging
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Skipping rope can be said to be the most effective and economical way to burn fat, and it is also the best
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Stick to skipping rope for 30-60 minutes every day, and you can see obvious changes after 4 weeks
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In the third week of rope skipping, the number of rope skipping actions has been completed, and each rope skipping can last for 2-3 minutes, and the weight has increased from 140 Jin to 137 Jin
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Skipping rope for 12 weeks
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When jumping, don’t bend your body too much
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You can see how her figure has changed
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Want to reduce fat, but do not know how to practice friends, choose rope skipping is more suitable
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In the 11th week of rope skipping, the weight dropped to 128.5 kg, and the jumping time increased from 10 minutes to 20 minutes
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Rope skipping can make calf muscles become explosive and make thigh and hip muscle fibers stronger and more symmetrical
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Let’s feel: the first week of rope skipping is not continuous
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When skipping rope, take off and land with the forefoot
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Hold the handles at both ends of the rope with both hands respectively
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When jumping, breathe naturally and rhythmically
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This kind of aerobic exercise can not only stimulate the metabolism of body fat, reduce the accumulation of fat, but also reduce blood pressure and enhance cardiopulmonary function! There is a girl who weighs 140 Jin
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Of course, there is no special regulation on the time of rope skipping at the beginning, which can be 5 minutes or 10 minutes
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The faster the rope shakes, the faster the rope turns
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If you don’t know how to lose weight, start by skipping rope
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At the seventh week of rope skipping, the body weight dropped to 133 kg, and the body shape changed little by naked eyes
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3
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So is rope skipping aerobic? What is aerobic exercise? Aerobic exercise means that some amount of exercise is less than the maximum amount of exercise, and it can make the exerciser continuously exercise for a long period of time
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She jumps rope for 10-20 minutes every day for 12 weeks
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It’s very good to jump 20 times every time
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