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Rope skipping method

  Skipping 30-40 points can consume 300 kcal of calories, while a bowl of white rice heat, about 250 kcal, minus one kilogram of fat, about need to burn 7700 kcal of calories, is an effective weight loss exercise, At the same time a reasonable diet is also very important, after a meal with a plastic fruit to help, the effect will be more obvious.

  Fitness value

  Rope skipping some foreign fitness experts in recent years, particularly respected rope skipping. Because it has many advantages:

  1. Simple and easy. Skipping many tricks, can be simplified, at any time to do, a school will be particularly suitable for the season in the lower temperature as a fitness exercise, and women are particularly appropriate. From the amount of exercise, the continuous rope skipping for 10 minutes, and jogging for 30 minutes or jumping fitness dance 20 minutes is almost the same, can be described as less time consuming, energy consumption of aerobic exercise.

  2. Exercise a variety of organs. Jump rope can enhance the body's cardiovascular, respiratory and nervous system function. Studies have shown that skipping can prevent diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For lactating and menopausal women, skipping also has a positive effect of relaxation, and therefore also conducive to women's mental health.

  In view of skipping on the unique role of women's health, the French fitness expert Mock specifically for women who designed a "skipping progressive plan." Beginner, only 1 minute in situ, 3 days after the continuous jump for 3 minutes, 3 months after the continuous jump on the 10 minutes, six months after the day can be "series jump", such as each jump 3 minutes, a total of 5 Times, until a continuous jump for half an hour. Half an hour to jump, it is equivalent to 90 minutes of jogging exercise, is the standard aerobic fitness exercise.

  Precautions

  Although skipping is a good fitness method, but accidentally very easy to hurt, so pay attention to the following:

  1. Jumping rope should wear soft texture, light weight high shoes, to avoid an ankle injury.

  2. Rope soft and hard, moderate thickness. Beginners usually use hard rope, skilled can be changed to soft rope.

  3. Choose soft and hard moderate lawn, wood flooring and mud land is better, do not jump on the hard concrete floor, so as not to damage the joints, and easily lead to dizziness.

  4. Jump rope to relax muscles and joints, toes and heels need to force coordination, to prevent sprains.

  5. Fat and middle-aged women should use both feet at the same time ups and downs. At the same time, the jump is not too high, so that the joint due to too heavy and injured.

  Female rope skipping to pay attention to matters

  In a variety of fitness activities, some foreign sports medicine experts in recent years, particularly respected rope skipping. The famous American fitness expert Ricky. Sandalan that the rope skipping many, can be simplified, at any time to do. A school will be particularly suitable for low temperatures in the season as a fitness exercise, and especially for women.

  From the amount of exercise, continuous rope skipping for 10 minutes, and jogging for 30 minutes or jumping fitness dance for almost 20 minutes, can be described as less time consuming, energy consumption of aerobic exercise.

  British fitness expert Mamm stressed that skipping can enhance the body's cardiovascular, respiratory and nervous system functions. His study confirms that skipping can prevent diseases such as diabetes, arthritis, obesity, osteoporosis, high blood pressure, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases, lactation and menopause For women, skipping also has a positive effect of relaxation.

  French fitness expert Mock specifically designed a movement for female fitness. Beginners, only 1 minute in place; 3 days after the continuous jump for 3 minutes, 3 months after the continuous jump on the 10 minutes; six months after each day can be achieved every jump 3 minutes, a total of 5 times, until a continuous jump Half an hour. Jump half an hour, it is equivalent to 90 minutes of jogging exercise, is the standard aerobic fitness exercise.

  Mok at the same time on the rope jumpers made the following note:

  1. Jump rope should wear soft texture, light weight of the high shoes to avoid injury to the ankle.

  2. Select the soft and hard moderate lawn, wood flooring and mud land is better, do not jump on the hard concrete floor, so as not to damage the section, and easily lead to dizziness.

  Jump rope step

  1, skipping basic skills: simple rope skipping method

  Prepare the action: feet close together, bounce practice 2 to 3 minutes (bounce height of 3 to 5 cm).

  Start skipping, pay attention to wrist arc swing. Beginners jump 10 to 20 times, rest 1 minute later, repeat jump 10 to 20 times. Non-beginners can jump 30 times, rest 1 minute later, then jump 30 times.

  2, single-handedly knees

  Right leg knees, lifted forward. Tiptoe, jump 10 to 15 times, for the left leg to repeat the action. Rest for 30 seconds, each side to do two rounds.

  3, sideways oblique jump

  This action can train your endurance, enhance your abductor and adductor muscle. The two one after the one standing on the left and right sides of rope skipping, the first sideways jump rope jump forward, and then jump back to the original position. Jump should be careful to swing his arms. Jump for 1 minute

  Jump rope weight loss method after 10 seconds off, repeat practice 2 times.

  4, legs and legs jump

  First jump rope ready to exercise (see practice 1), and then skipping, jumping when the feet fork, the feet when the feet close together, repeat the action 15 times.

  5, around the spin jump

  Two people jump rope practice: one crossed his legs squat, shaking the rope to make rope on the ground to draw arc, the other people are constantly jumping from the rope on the swing. The speed gradually increased from the slow, 1 minute after the two alternate.

  6, side foot jump

  Start with the simple rope skipping method (see practice 1), then wield the rope with both hands wrist, rope skipping on the right foot, no way to the left foot is oblique side, jump 15 times. For another foot jump 15 times. Non-beginners can practice fast skipping, that is, the rope from the foot when the jump even jump 2 times. Practice, should pay attention to the feet do not lift too high, too slow, or easy to be caught by the rope.

  7, arms cross jump

  First take the rope to prepare for exercise (see Exercise 1), then cross the rope with your arms. When the rope in the air, cross the arms, when the cross after the rope jump, arms back to the original state.

  8, double skipping: the rope jumpers focus and coherence of the ability requirements than the single rope skipping much higher

  (1) take side by side standing posture. Each person holds the rope handle with one hand on the outside. Start by practicing the simple rope skipping method (see practice 1), both at the same time with your feet rope skipping, and then practice with a single foot rope.

  (2) take a standing posture. The height stood behind and waved the rope.

  Correct method

  1: smooth, rhythmic breathing

  2: the upper body to maintain balance, do not swing around

  3: the body to relax, action to coordinate.

  4: start the feet at the same time jump, and then transition to the feet alternate jump.

  5: rope skipping do not jump too high, the rope can be in the past.

  Skipping weight loss exercise control

  Beginners: 60-100 jumps per day. 2 to 3 times intervals of 1 minute.

  Normal: 400 - 500 times a day. 2 minutes, 1 minute interval.

  Jump rope to lose weight precautions

  1. Skipping length should be appropriate

  Rope skipping should not be too long, both hands to keep the rope in the shoulder can be a little bit down.

  2. Do not all feet landing

  Jump rope should use the forefoot to take off and landing, so you can ease the momentum, reduce damage to the soft tissue and the ankle of the vibration and injury, remember not to use the whole foot or heel to the ground, which will make the brain by the shock.

  3. Do not jump rope on the concrete floor

  Because skipping is a more intense movement, it is best not to jump rope directly on the concrete floor, you can choose hard and soft moderate lawn, wood flooring and soil sites, can also be covered in a concrete floor, a blanket or plastic, The impact of the brain.

  4. heavier body, should take feet up and down

  Rope skipping method

  If your body mass index is included in the heavy row, rope skipping should pay attention to, first of all, do not jump alone, otherwise the body weight on one foot, it is easy to damage the knee and ankle, try to choose the feet at the same time landing Or running jump way; Secondly, skipping time should not be too long, jump 2-3 minutes to rest.

  5. excessive obesity should not jump rope

  Overweight people are not suitable for rope skipping, because they are jumping, the weight is likely to cause excessive pressure on the leg joints, resulting in sports injuries, we can determine through the body mass index is suitable for skipping. If you have more than 30 body mass index, it is best not to choose rope skipping, you can switch to other more moderate weight loss method.

  Body mass index (BMI) = body weight (kg) / height (m) of the square, the normal value between 20-25, more than 25 belong to overweight, and 30 or more is obese.

  Jump rope to lose weight must pay attention to action essentials, long-term adhere to more effective.

  Skipping the best time to lose weight

  Skipping the best time to lose weight: 7 pm - 8 pm; every 10 minutes.

  In fact, the best time to jump rope to lose weight is generally half an hour after a meal is very effective. After breakfast in the morning, people began a day of work and study, which is to focus on skipping is undoubtedly a waste. It was the highest temperature in the day after dinner, especially in the summer. This time to jump rope to lose weight easily water loss, resulting in heat stroke. After dinner half an hour to an hour to jump rope to lose weight, one is not to worry about the appendicitis, and second, then the day's work and study will be completed. Skipping can help people stretch the body, relax, relieve stress.

  Jump rope slimming method - precautions

  1. Skipping length should be appropriate

  Rope skipping should not be too long, both hands to keep the rope in the shoulder can be a little bit down.

  2. Do not all feet landing

  Jump rope should use the forefoot to take off and landing, so you can ease the momentum, reduce damage to the soft tissue and the ankle of the vibration and injury, remember not to use the whole foot or heel to the ground, which will make the brain by the shock.

  3. Do not jump rope on the concrete floor

  Because skipping is a more intense movement, it is best not to jump rope directly on the concrete floor, you can choose hard and soft moderate lawn, wood flooring and soil sites, can also be covered in a concrete floor, a blanket or plastic, The impact of the brain.

  4. heavier body, should take feet up and down

  If your body mass index is included in the heavy row, rope skipping should pay attention to, first of all, do not jump alone, otherwise the body weight on one foot, it is easy to damage the knee and ankle, try to choose the feet at the same time landing Or running jump way; Secondly, skipping time should not be too long, jump 2-3 minutes to rest.

  5. excessive obesity should not jump rope

  Overweight people are not suitable for rope skipping, because they are jumping, the weight is likely to cause excessive pressure on the leg joints, resulting in sports injuries, we can determine through the body mass index is suitable for skipping. If you have more than 30 body mass index, it is best not to choose rope skipping, you can switch to other more moderate weight loss method.

  Body mass index (BMI) = body weight (kg) / height (m) of the square, the normal value of 18.

  Rope skipping between 5-23.9, more than 23.9 belong to overweight, and 28 or more is obese.

  Jump rope to lose weight must pay attention to action essentials, long-term adhere to more effective.

  Although skipping is a good fitness method, but accidentally very easy to hurt, so pay attention to the following:

  1. Jumping rope should wear soft texture, light weight high shoes, to avoid an ankle injury.

  2. Rope soft and hard, moderate thickness. Beginners usually use hard rope, skilled can be changed to soft rope.

  3. Choose soft and hard moderate lawn, wood flooring and mud land is better, do not jump on the hard concrete floor, so as not to damage the joints, and easily lead to dizziness.

  4. Jump rope to relax muscles and joints, toes and heels need to force coordination, to prevent sprains.

  5. Fat and middle-aged women should use both feet at the same time ups and downs. At the same time, the jump is not too high, so that the joint due to too heavy and injured.

  Exercise to lose weight

  Skipping is one of the best weight loss gymnastics, there are tests show that jump 5 minutes, 140 times per minute movement effect is equivalent to jog for half an hour. Skipping not only can help you lose weight, but also can make the body muscle symmetry powerful, with the same will make your respiratory system, heart, cardiovascular system to get full exercise. This weight loss method is simple, interesting, free from the impact of climate, but also a movement of men and women all ages, only need a rope can achieve the purpose of weight loss, and especially for women.

  How long to jump rope to lose weight

  The minimum not less than 30 minutes, because less than 30 minutes simply do not reach the purpose of consumption of fat, the longest not more than 2 hours, because more than two hours of over-training will make the body extremely tired. Weekly rope skipping should not be less than 4 times but not more than 6 times, generally need a day of rest and thinking, so to improve faster.

  note:

  Jump rope is a kind of aerobic exercise, can consume excess fat in the body, so that the muscles become flexible, but must bear in mind that after the end of rope, be sure to do stretching action. Stretching action can make the muscle distribution evenly, to prevent the phenomenon of radish legs.

  Jump rope before doing warm-up and rope skipping done after the stretch, even if the long-term adherence to rope movement calf muscles will not be too much expansion, only appropriate to become firm and tight, beautiful curves.

  Skipping the best time to wear soft-soled shoes skipping 3-4 times a week, each time about 10 minutes to 2 minutes for a unit, is very effective and appropriate amount of exercise.

  According to the study, continuous rope skipping for 10 minutes, with jogging for 30 minutes or jumping fitness dance for 20 minutes to consume almost the same energy. To wear comfortable soft bottom sports shoes to ease the impact, to prevent damage caused by joint damage.

  Initially you can start with a light rope exercise, each unit for 30 seconds, gradually increase the amount, skilled can take more tricks.

  other information

  Skipping is one of the best weight loss gymnastics, there are tests show that jump 5 minutes, 140 times per minute movement effect is equivalent to jog for half an hour. Skipping not only can help you lose weight, but also can make the body muscle symmetry powerful, with the same will make your respiratory system, heart, cardiovascular system to get full exercise. This weight loss method is simple, interesting, free from the impact of climate, but also a movement of men and women all ages, only need a rope can achieve the purpose of weight loss, and especially for women.

  How long to jump rope to lose weight

  The minimum not less than 30 minutes, because less than 30 minutes simply do not reach the purpose of consumption of fat, the longest not more than 2 hours, because more than two hours of over-training will make the body extremely tired. Weekly rope should not be less than 4 times but not more

  Rope skipping method in 6 times, generally need a day of rest and thinking, so to improve faster.

  Jump rope is a kind of aerobic exercise, can consume excess fat in the body, so that the muscles become flexible, but must bear in mind that after the end of rope, be sure to do stretching action. Stretching action can make the muscle distribution evenly, to prevent the phenomenon of radish legs.

  Jump rope before doing warm-up and rope skipping done after the stretch, even if the long-term adherence to rope movement calf muscles will not be too much expansion, only appropriate to become firm and tight, beautiful curves.

  Skipping the best time to wear soft-soled shoes skipping 3-4 times a week, each time about 10 minutes to 2 minutes for a unit, is very effective and appropriate amount of exercise.

  According to the study, continuous rope skipping for 10 minutes, with jogging for 30 minutes or jumping fitness dance for 20 minutes to consume almost the same energy. To wear comfortable soft bottom shoes to ease the red


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