50 kinds of rope skipping can not be boring
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Skipping rope can make calf muscles explosive and make thigh and hip muscle fibers stronger
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Therefore, after each rope skipping, try to relax your body and do a good job in leg stretching
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Remember to jump on the ground with 3 key toes (front soles) and land gently; Keep your knees slightly bent and elastic when falling; Single shake the body to relax, double shake the body to tighten; Finally, take a look at the correct rope skipping
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After all, it looks like a very exercise person! ▼ # reason 1 rope skipping is the most effective aerobic exercise
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Whether you start with the most basic rope skipping training, or you can choose 10 groups at a time in the following videos! 10-15 minutes a day, you can also achieve a very effective exercise effect! ▼ # reason 4 rope skipping will make you focus on the process and constantly strengthen rope skipping
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Its main body is a rope, so you must concentrate and think about what you are doing in the process of sports
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No matter any exercise, you should start from low intensity step by step, gradually adapt your body to the exercise, and then start strengthening
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Generally, it can end in 15 ~ 20 minutes
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Cycle rope skipping interval training in turn
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Because rope skipping helps to improve the heart rate, you can insert it into strength training, so you can burn fat while practicing your muscles! ▼ there are also many people who will question No.1 Rope skipping to lose weight, can you have thick legs? Rope skipping, as an “explosive exercise”, does stimulate leg muscles
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Don’t hesitate, practice!.
At the beginning of the exercise, before “killing” the fat muscles, they may become congested, swollen and hardened due to stimulation, resulting in the illusion that “the more you exercise, the thicker your legs”
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Well, according to your speed, if you are fast enough, you can achieve the same effect of running half a kilometer to one kilometer in 5 minutes# Reason 2 no matter what stage of your physical fitness is, it is very effective for you! As for sports, some people can always come up with countless excuses to avoid sports, but rope skipping is not as easy to get rid of as you think
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2 ▼ continue rope skipping 100 times, and rest for 60 seconds for 10 times Burpee (click), rest for 60 seconds, do 10 air squats, rest for 60 seconds and cycle for 4 ~ 5 times in turn
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Running is really a very effective fat reducing exercise, but rope skipping may be more effective than running
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Now you immediately pick up the rope and go out! The advantages of rope skipping are not only the convenience and economy mentioned above, but also can be used to do all kinds of sports and train different parts of the body through these changes! As mentioned above, if you want to train your thighs, you can do “lunge jump” or “squat jump”; If you want to practice your abs, jump with your feet and lift your knees to your abdomen; If you want to practice your legs or arms, shake them with both hands
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It is different from ordinary sports
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Although you exercise six days a week, or you haven’t been exercising for a month at all, rope skipping is very challenging for you! If you are a novice, it is recommended to start with 5 minutes of training, and then add 2 minutes each time; Or set a period of time for yourself to see how many times you can jump at most in each period
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In addition, use “rope skipping one foot” to exercise the side with insufficient strength, which can also balance the strength of your body
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Cycle rope skipping interval training
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You will not become inattentive when riding a bicycle or treadmill! When skipping rope, you must think about time, strengthen training, and continue to move while accelerating your heartbeat! ▼ # reason 5 rope skipping helps to increase the “heart rate” quickly! You can take rope skipping as an intermittent activity rest for each group of strength, especially for trainers who mostly sit in the gym! You can take 100 rope skipping as a unit as a stage of activity rest
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For example, 1 ▼ try to jump rope continuously for 1 ~ 3 minutes, then rest for 30 ~ 60 seconds, and then try to jump continuously for 1 ~ 3 minutes
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The only point is: the intensity should be in place! NO.3 Who is not suitable for rope skipping, has poor physical fitness, does not exercise all year round, has knee injuries, has excessive weight, BMI > 24 or even > 28, and women with large chest (wear sports underwear) No.4 Did rope skipping hurt your knee? The correct rope skipping has less impact on the knee than running, and plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body
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In fact, there are many ways to make rope skipping exciting, interesting and more challenging# Reason 3 rope skipping can be changed a lot and can be used to practice the whole body! Just seeing the whole body is enough
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With the long-term persistence of the fat reduction process, you will find that, Leg lines will become more and more beautiful No.2 How to skip rope to lose weight? The most suitable training form for rope skipping is high-intensity interval exercise (HIIT)
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Rope skipping rest rope skipping rest..
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