Creative rope skipping weight loss plan, rapid fat burning is a variety of ways!

Speaking of aerobic training, skipping rope may be one of the most cost-effective exercises

. It can be regarded as a combination of minimalism and effect. It is very popular among everyone. Just a skipping rope, a pair of sports shoes, and a small open space.

　　Skipping rope is a fixed-point whole-body exercise. In addition to training cardiopulmonary functions and burning a large number of calories, long-term practice can also increase bone density and thus reduce the incidence of osteoporosis.

　　Many People are worried that jumping rope will be too burdened on the knees, but if you use the correct equipment and movements, jumping rope will actually be less burdened on the knees than running! The following standard movements and training schedules for jumping rope training introduced by Abang, you can also get rid of hateful fat at home!

Preparation: Be sure to wear running shoes or sports shoes, choose jump rope of appropriate length (stand with your feet with your feet in half, pull the handle up to the length of the armpit, if it exceeds the shoulders The arm is too long) and perform on impact-absorbing floors (such as wooden boards, playground tracks, etc.).

　　Standard movement: During the whole process of skipping rope, please pay special attention to keeping your knees bent and toes landing on the ground, relax your hands with your hands around the circle and swing the rope around the elbow as the center, keep your head raised and your chest tightened and your abdomen upright and straightened your body to drive it.

　　Beginners goal: If you cannot skip rope continuously for one minute, it is recommended that you gradually increase the strength

　　Intermittent rope skipping class schedule

　　Skipping rope can be performed with other fitness exercises, such as resting between each push-up or sit-up group. The heart-to-pulse exercise of inserting rope skipping can enhance the exercise effect. The following recommended intermittent rope skipping class schedule can continuously perform rope skipping, or insert other actions by yourself between jumping rope every 60 seconds (Birong bare hands squats, push-ups, pull-ups, etc.).

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60-day HIIT training plan! Fitness bar teaches you how to perform HIIT?

　　Rope skipping HIIT interval training plan

　　Fat loss fitness training plan, powerful fat burning!

　　First group

　　　60 seconds forward-swinging rope jump

　　60 seconds forward-swinging rope jump

　　60 seconds backward-swinging rope jump

　　60 seconds single foot left foot jump

　　60 seconds single foot right foot jump

　　Second group (rest for 30 seconds)

　　　60 seconds forward-swinging rope jump

　　60 seconds alternately jump (similar to running and running Jump)

　　A alternate jump before kicking (alternate left and right feet, kick forward with one foot)

　　60 seconds one foot left foot

　　60 seconds one foot right foot

　　The third group (rest for 30 seconds)

　　　60 seconds forward rope swing jump

　　60 seconds double round jump (increase the jump height, let both hands swing rope two circles behind the ground)

　　　A alternating jump before kicking

　　60 seconds double round jump 　　If you cannot perform double spiral jumps, you can repeat the second set of movements.

　　After skipping training, please remember to stretch your calf and thighs to relax your muscles. The knees and toes are the body's own shock absorbers. Long-term use of correct skipping rope movements can avoid sports injuries. If combined with other weight-bearing training, it can improve muscle mass and burn a large number of calories to achieve the effect of reducing fat and shaping the body!

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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　　Correct rope jumping methods, Jump Rope (jump rope jumping) is the most effective way to train muscle groups throughout the body