Become a natural bending posture
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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
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It can be 5 minutes or 10 minutes
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Remember not to land on the whole foot or heel to avoid brain vibration
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After one group, rest for 30 seconds and repeat 6 groups
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Skipping rope has a wonderful effect on the sensitivity, posture, balance, coordination and flexibility of the body
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Breathe naturally and rhythmically when jumping
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Personally, the fourth is most recommended: ① one foot jump ② two foot cross jump ③ front and rear cross jump ④ high leg lift jump——
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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
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It can consume more fat
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It is recommended to make full preparations before rope skipping
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If your rope skipping level is already very high, you might as well try the following advanced rope skipping movements
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Next, look at the correct rope skipping action: 01 hold the handles at both ends of the rope with both hands
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Insist on skipping rope for 30-60 minutes every day, and you can see obvious changes after 4 weeks
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The rotation speed of the rope is directly proportional to the speed of the hand rope
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03 when rocking forward, the upper arm is slightly abducted near the elbows on both sides of the body, the upper arm is approximately horizontal, and the wrist is used to force the abduction and internal rotation movement to make the two hands circle on the side of the body
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Each time the rope is shaken, the rope rotates upward and downward from behind the ground for one week
02 when jumping rope, take off and land on the forefoot
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Rope skipping can make calf muscles explosive and make thigh and hip muscle fibers stronger and more symmetrical
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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
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If you feel discomfort in your knees during rope skipping, please stop
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When jumping, don’t bend your body extremely
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Rope skipping is the most effective and economical aerobic fat burning method
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Please arrange it according to your own practice level and follow the principle of step by step
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The faster the shaking is, the faster the rotation is
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Finally, I’ll share with you how to practice the most efficient rope skipping for 5 minutes, In one group, 30 seconds fast and 30 seconds slow alternately
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Skipping rope consumes about 1000 calories per hour, and keeps people’s heart rhythm at roughly the same level as jogging
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