What are the methods of skipping rope practice

Many of us like to introduce some skipping rope exercises. Skipping rope will bring many benefits to our body and can greatly improve our physical fitness. Thinking about some skipping rope exercises every day can also effectively help us shape our body. Some of our friends who want to lose weight can try this exercise. Maybe many people don’t know about the skipping rope practice methods. Let me briefly describe the skipping rope practice methods.

1. Goal: Jump 120 to 140 times per minute, the ideal heart rate is about 150 beats per minute, and burn 600 to 1000 calories in an hour (10 minutes of skipping rope is equivalent to 30 minutes of jogging).

2. Perfect fantasy: escape from the earth's gravity and say goodbye to excess fat.

3. Getting started: You don’t need a rope at the beginning. Play some cheerful music and jump on one leg alternately to the rhythm of the music while swaying your body from right to left. Be sure to bend your knees to cushion the impact.

4. Warm up: Start by jumping slowly for 30 seconds or just 30 times, then gradually extend the time until you can jump continuously for 3 minutes. When jumping rope, lift your knees as high as possible and keep your body flexible. As the rope swings, remember to keep your wrists away from your body.

5. Relaxation: After jumping 3 sets, rest for 1 minute. Then jump on one leg alternately, take a deep breath, and relax the muscles in your shoulders, arms, and legs.

6. Endurance: Continue for another minute, with or without the rope, lift your knees as high as possible, and take deep breaths in and out to increase your endurance.

7. Rope skipping: Try a set of rope skipping (cross your hands when the rope is above your head, and return to the original position when the rope is under your feet), then put your feet together and jump 3 times. Repeat this set of movements for 3 minutes.

8. Improvement: Start with a single jump, then double jump every other time. After mastering the essentials, jump sideways with your feet together, then jump on one leg, 60 times per minute.

Understanding the rope skipping practice methods can effectively increase the number and height of our jumps, and it is also very helpful for improving our own physical fitness. We must develop a good habit of regular exercise, which can also effectively help us avoid many unnecessary diseases and get rid of the torture of diseases.