Jumping rope weight loss plan easily licking meat 20 kg
Fitness experts recommend a progressive skipping weight loss program, that is, when you first start, you can only jump for 1 minute in the same place, you can jump for 3 minutes after 3 days, and you can jump for 10 minutes after 3 months. After half a year, you can implement “series jump” every day.
In this way, losing 20 pounds is very easy.
Fitness experts: Progressive skipping weight loss program Some people even think that skipping rope is easy to damage the alignment movement, but according to expert research reports, the impact of skipping on alignment is only 1/7 to 1/2 of running.
And as long as you can master the skills of skipping rope, landing on the front of the sole of the foot can reduce the impact on the body.
Skipping can not only strengthen your heart and lung function, but also the muscles of the main parts of the body, but also train balance and body agility.
The most tempting thing is that as long as you can guarantee a speed of 120–140 times per minute, you can burn 600-1000 card conversion in one hour.
According to this calculation, it is not so difficult to lose 20 pounds of weight.
Skipping is a more intense exercise. Before you practice, be sure to prepare for all parts of your body, such as shoulders, arms, wrists, and foot replacement.
When starting to practice skipping, the action should be slow to fast, from easy to difficult.
At the beginning, each exercise time is 5-10 minutes, then slowly increase to 10-15 minutes, you can take a break in the middle, and then jump again.
The time for skipping is generally not subject to any restrictions. As long as it avoids physical discomfort, please do not skip the rope before and after half an hour.
Taking into account the unique health effects of skipping on women, French fitness expert Mock designed a “jumping rope progressive plan” for female gymnasts.
At the beginning of the school, you can only jump for 1 minute in the original place, and you can jump for 3 minutes after 3 days. After 3 months, you can jump for 10 minutes. After half a year, you can implement “series jump” every day: if you jump for 3 minutes each time, a total of 5Once, until a continuous jump for half an hour.
A half-hour jump is equivalent to 90 minutes of jogging. It is a standard aerobic exercise.
Skipping Weight Loss Action Essentials 1, Basic Skills for Jumping Rope: Simple Jumping Rope Preparation Action: Put your feet together and bounce for 2 to 3 minutes (bounce height is 3 to 5 cm).
Start skipping, pay attention to the wrist to make a curved swing.
Beginners skip 10 to 20 times, and after 1 minute of rest, repeat 10 to 20 times.
Non-beginners can skip 30 times, rest for 1 minute, and then jump 30 times.
2, one foot bent knees, right leg bent, lifted forward.
Pick up your toes and jump 10 to 15 times on one foot. Repeat the above steps for your left leg.
Rest for 30 seconds and do 2 rounds on each side.
3, sideways jump this action can train your endurance and strengthen your abductor and adductor muscles.
Standing on the left and right sides of the skipping rope, the two men jumped forward on the side of the rope and then jumped back to their original position.
Pay attention to shaking when jumping.
After 10 minutes of jumping, rest for 10 seconds and repeat the exercise twice.
4, split the legs and jump first to do the skipping rope preparation exercise (see Exercise 1), then skip the rope, jump with both feet when the jump, when the ground is close together, repeat the action 15 times.
5, Rotating two people jumping rope practice: one person forked his legs and knees, swaying the rope to make the skipping rope draw an arc on the ground, and the other person constantly jumped over the moving rope.
The speed gradually increased from slow to slow, and the two alternated after 1 minute.