Jump rope to lose weight jump out of your slim body

Jump rope is a very common piece of sports equipment in life, I remember especially in elementary school, because of the economic conditions, jump rope is also one of our less toys, but with the growth of age, living standards, jump rope gradually fade out of our lives, but can not disappear with is also jump rope is now one of our most simple fitness equipment, the correct jump rope not only can slim, but also can exercise our the physique.

1. centipede crawl

Two people stand in line, the back of the person to take a jump rope, the back of the person to jump rope around the waist of the person in front of them, they grab the ends of the rope, together with forward running. >>>

2. Crab walk

Two people for a group, with a jump rope to tie the knee joints of two people together, into two people three feet. Practice, two people side-to-side direction of travel across the walk.

3. Four people transporting goods

A group of four people, with four jump rope to form a “well”, each grab two rope head, “well” in the middle put a volleyball. In practice, four people can not make the ball fall.

4. Jump rope

Put the short jump rope one by one, the length depends on the number of practice, many people jump a rope.

5. Jumping “bamboo pole” dance

The use of jump rope imitation of ethnic minorities “bamboo pole” dance to practice, require the person pulling the rope to pull the rope straight and tight. The advantage of jumping rope is that “bamboo pole” will not pinch the foot. >>>>

6. Expansion exercise

And today’s popular expansion of the same exercise, with rope knotted into a net, the size of the net hole depending on the size of the students can drill through the different sizes appropriate. The knotted net can be attached to a volleyball rack, with a mat underneath to prevent student injuries. Students work hard to transport people from one side of the net to the other, trying not to touch the net with their bodies as they cross it.

Jump Rope Method

Jumping rope is very convenient and effective way of slimming exercise. Do not jump too fast at first, it is best to keep it at 100 to 120 times per minute, every 150 jumps or jump a minute and a half after a little rest, so repeatedly 3 to 5 groups. Tips.

1. Jump rope length should be appropriate

Jump rope should not be too long, hands hold rope to keep in the shoulder a little below.

2. Do not land on all feet

If the jump rope posture, method is not right, will bring harm to the body, such as soft tissue damage, ankle bone. Therefore, jump rope with the forefoot jump and landing, remember not to use the full foot or heel landing, in order to avoid concussion of the brain. Do not land on the whole foot. When jumping rope, jump and land with the forefoot, which can relieve the impulse and reduce the damage to soft tissue as well as the shock and injury to the ankle bone. Remember not to use the full foot or heel landing, which will make the brain by the shock. In addition, it is best not to jump rope directly on the concrete, you can choose the soft and hard lawn, wooden floor and dirt field, you can also lay a blanket or plastic on the concrete, reduce the impact on the joints and brain.

3. Do not jump rope on the concrete

Jump rope is a relatively strenuous exercise, you can choose the soft and hard lawn, wooden floor and clay field, do not jump rope on the concrete, so as not to sprain.
Do not jump rope on the concrete

4, excessive obesity should not jump rope.

Jumping rope indeed can quickly consume heat, to achieve the purpose of weight loss and slimming, but over-obese people are not suitable for jumping rope to lose weight. Because they are jumping, weight is easy to cause excessive pressure on the leg joints, resulting in sports injuries. People can use the body mass index to determine whether they are suitable for jumping rope. Body mass index (BMI) = weight (kg) / height (m) squared, the normal value between 20-25, more than 25 is overweight, and more than 30 is obese. If your body mass index is more than 30, it is best not to choose jump rope exercise, switch to other more moderate way it.

Overweight body, feet up and down. If your body mass index is included in the ranks of overweight, jump rope should pay special attention to: first of all, do not jump on one foot, otherwise the whole body weight pressed on one foot, it is easy to damage the knee and ankle, try to choose both feet while landing or jumping way; secondly, jump rope time should not be too long, jump 2-3 minutes to take a break.

Summary: In fact, jumping rope is also a lot of weight loss people a weight loss tool, but if you do not jump rope correctly, not only can not play the effect of weight loss and slimming, may also jump more and more fat, so in order to fly health and keep, wonderful body, quickly move, and friends together to jump rope.