Fitness sports recommendation - skipping rope: jumping out of a healthy body

One of the most popular workouts in Crossfit in the United States is skipping. Skipping is not only a physical exercise, but also an interesting weight-loss exercise. You can not only exercise and enjoy the fun, but also consume calories during the jump, speeding up metabolism and quick weight-loss.

Skipping is not only a sport for children and women, but men also get great benefits from it! Skipping can be said to be a movement of whole body muscle tissue, which can consume a lot of fat in your body in a certain period of time! If you can stick to it and master the correct skipping skills, skipping rope weight loss can definitely bring you a firm and firm figure. Start learning some skipping skills now !

Skipping essentials:

         First of all, don't bend over at the moment of jumping rope, the body can lean forward slightly, try to point the ground with your toes, so that it will be light and labor-saving, and it can also prevent knees and ankles from being injured due to excessive shock. Note that both feet should be grounded at the same time, except for the one-leg exchange pattern jump method. Shake the arm as much as possible, which not only can play a better exercise, but also avoid skipping the jump rope.

          1 , shoes must be high and shock absorption

         When jumping rope, be sure to wear shoes that can absorb shocks and shoes that protect your ankles. Wearing slippers and wearing dancing shoes is very dangerous. You have to buy regular sports shoes that protect your ankles and your feet.

          2 , outdoor skipping rope is best

        Although the limit of skipping is very small, if you can, try to practice outdoors to get the best weight loss. Because skipping is an aerobic exercise after all, the outdoor air is fresh and the oxygen is sufficient. When we inhale more air, the burning of fat will be more obvious, so in sunny days, choose to practice outdoors. . Of course, it is best to practice on the grass, which can reduce the pressure on the joints.

         Skipping classification:

       1 , skipping rope running

       Slimming parts: arms, hips, thighs, legs

       The body is upright, the feet are separated from the shoulder width, and each hand holds the rope one port. When the jump is taken, the left leg maintains a normal jumping posture, and the right foot is lifted backwards until the right toe lifts to the hip height, and the legs are changed again when jumping again, left The toes lift the hip height. Repeat the movement of the legs 6 times and continue the movement for 1 minute.

       2 , one leg jump

       Keep running, and take a single leg to skip the rope. Try to jump as fast as you can, so that you can effectively lose excess fat on your legs.

        3 , swing the rope to the sides

        After the feet are folded together to skip the rope, one leg is opened to one side while the rope is being roped. When the rope is about to return to the front, your feet will be skipped together. Then change the legs and repeat the same action.

       4 , the curved motion

        Slimming parts: hips, thighs, legs

        Place the rope straight on the ground, stand with the legs straight and stand at the right end of the rope, face to the left, jump diagonally to the other side of the rope, keep your legs together, jump again to the right side of the rope, jump the rope according to the zigzag route until you reach the rope The other end of the endpoint, then turned back to jump to the starting point. Keep 1 minute of exercise time.

         5 , alternating knee movement

       Slimming parts: arms, hips, thighs, legs

       The body is upright, the feet are separated from the shoulders, and the hands are held by a pair of ropes to make a jump rope movement. When the jump is taken, the left foot maintains a normal jumping posture, and the right side is lifted and stretched to make the right knee to the front hip height. When you take off again, change your legs and lift your left leg. Repeat the exchange exercise for 1 minute.

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