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Small venue, big training - rope skipping combination training plan!
Small venue, big training - rope skipping fitness plan!
Bare hand training has always been the best alternative to no equipment. By combining bare hand training with rope skipping, you will get a completed training method.
Rope skipping is a powerful tool. It is a good training for improving cardiopulmonary function, balance and agility
The most important thing is that it is easy to carry. It occupies a small area during exercise and can be taken out for exercise at any time.
Of course it is also It has its disadvantage, it is a bit boring. In order to improve its fun,
You can use other means to improve the intensity and patterns of training. Not only are you simple skipping ropes, but there are many kinds of skipping ropes. You can also cooperate with other bare hands and simple equipment training!
Of course, before practicing, you must first adjust the length of your rope, hold the handle with your hands, step on the middle of the rope with your feet, stretch your arms in front of you, located at 10 and 2 points, and the height should be in the armpit. The nest is right, don't be higher than the shoulder.
Let's enjoy the super sexy beauty's rope skipping video!
1. Fast-paced training
The purpose of this training is to give you enough time to rest so that you can complete all the training, but ensure that the training you do is fast-paced.
The first step: warm up by jumping rope for 30 seconds, squatting for 30 seconds, and repeating 1 minute plank support for 4 times.
*1 minute skipping rope, push-ups for 30 seconds
*Move the rope around the 1 minute, 30 seconds arm clamping push-ups
*Resist on the side of the rope around the 1 minute, 30 seconds lunge squat
*1 minute single-leg rope jump (30 seconds left and right), 30 seconds bent over and climbing
*1 minute high leg jump rope jump, 30 seconds squat jump.
Resting for 1 minute, then repeat 2 rounds, and the stretching ends.
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