The most attractive thing is that as long as the speed of 120-140 times per minute can be guaranteed, 600-1000 calories can be burned in an hour
.
It is worth noting that when skipping rope, it is best to wear sports underwear, or choose cotton underwear with better support, which can protect chest muscles and avoid strain——
Use your wrist to make an abduction and internal rotation movement to make your hands draw a circle on the side of your body
.
When rocking forward, the upper arm is close to both sides of the body and the elbow is slightly abducted, The upper arm is approximately horizontal
.
It can consume more fat
.
It is best to lay carpets and cushions on it, and wear sports shoes with strong seismic force, so as to alleviate the impact when the knee and ankle are in contact with the ground
.
Skipping rope consumes about 1000 calories per hour, and keeps people’s heart rhythm at roughly the same level as jogging
.
Usually, step on the middle of the rope with one foot, bend the elbows of both arms to lift the forearm flat, and the rope is straightened to the appropriate length
.
Become a natural bending posture
.
Rope skipping can not only strengthen the cardiopulmonary function and the muscles of the main parts of the body, but also train the sense of balance and agility of the body
.
At the beginning, each exercise time can be 5-10 minutes, and then slowly increase to 10-15 minutes
.
Personally, the fourth one is most recommended ① one foot jump ② double jump Foot cross jump ③ front and back cross jump ④ although the high leg lifting jump rope is good, there are several points we should pay attention to when exercising: although some people think that rope skipping is easy to hurt the knee, according to the expert research report, the impact force of rope skipping on the knee is only 1 / 7 to 1 / 2 of that of running
.
It is recommended to make full preparations before rope skipping
.
If you feel discomfort in your knees during rope skipping, please stop
. 
Before practice, you must prepare all parts of the body, such as shoulders, arms, wrists and ankles
.
Rope skipping can make calf muscles explosive and make thigh and hip muscle fibers stronger and more symmetrical
.
Next, look at the correct rope skipping action: 1
.
Please arrange it according to your own practice level and follow the principle of step by step
.
Each time you shake the rope, the rope rotates upward and downward from behind the ground
.
Otherwise, the reaction force during jumping may affect the spine and brain and cause movement injury
.
As long as you avoid physical discomfort, pay attention not to jump rope before and within half an hour after dinner
.
The faster you shake, the faster you rotate
.
Insist on skipping rope for 30-60 minutes every day, and you can see obvious changes after 4 weeks
.
The rotation speed of the rope is directly proportional to the speed of the hand rope
.
If your rope skipping level is already very high, you might as well try the following advanced rope skipping movements
.
Breathe naturally and rhythmically when jumping
.
Skipping rope has a wonderful effect on the sensitivity, posture, balance, coordination and flexibility of the body
.
2 when jumping rope, take off and land on the forefoot
.
However, it is suggested that overweight friends should not skip rope for a long time, because skipping rope for a long time may cause great pressure on the knee
.
The time of rope skipping is generally not limited
.
And as long as we can master the skills of rope skipping and land on the ground with the front end of the sole of our feet, we can reduce the impact on the body
.
The ground for the activity must be flat
.
Of course, there are no special regulations on the time of rope skipping at the beginning
.
3
.
You can take a break in the middle, and then jump again
.
Remember not to land on the whole foot or heel to avoid brain vibration
.
When you start to practice rope skipping, you should move from slow to fast, from easy to difficult
.
Rope skipping is an intense sport
.
It can be 5 minutes or 10 minutes
.
Hold the handles at both ends of the rope with both hands
.
When jumping, don’t bend your body extremely
.
With the enhancement of sports ability, your rope skipping time will be longer and longer, and the fat reduction effect will be better and better
.
Rope skipping is the most effective and economical aerobic fat burning method
.