Author：DEEPDate：2020-1-17
Efficient fat burning skipping rope method
There are three types of skipping ropes for fat reduction purposes:
1. Easy version: long-term low-medium strength skipping rope
This version of the skipping rope is more suitable for novices. There is no requirement for speed. You only need to use the most common skipping posture to continuously jump for 30-40 minutes. After physical fitness is improved, adjust to 50-60 minutes.
2. Advanced version: Multiple sets of short intermittent skipping
This version of skipping has a little bit of speed. You need to jump faster.
The body feels like this: the breathing is slightly accelerated, but it feels very smooth.
The exercise schedule is: a group of 6 to 10 minutes, complete 3 to 6 groups, rest 30 to 60 seconds
This version is easier to complete because it has a break. You can choose a song that is about the same length. Take a break and drink some water after jumping.
3. Sweat Edition: High-intensity aerobic intermittent skipping
There are 9 actions in total, with a 10 second break between each action:
01 Open and close jump for 30 seconds
Pay attention to tighten the core and control the rhythm of breathing
02 Free skipping for 1 minute
Achieved a slight acceleration of breathing, but barely able to talk to others.
03 Squat with dead weight for 30 seconds
Your back is straight, your hips sit back slowly, your knees and toes are in the same direction
04 Free skipping for 1 minute
Achieved a slight acceleration of breathing, but barely able to talk to others
05 Raise your leg for 30 seconds
Raise your knees as fast as possible
06 Free skipping rope for 1 minute
Achieved a slight acceleration of breathing, but barely able to talk to others
07 Alternating lunge for 30 seconds
Keep your upper limbs straight and tighten your abdomen. The angle between your thighs and calves should be 90 °.
08 Free skipping for 1 minute
Achieved a slight acceleration of breathing, but barely able to talk to others
09 Tablet support for 30 seconds
Keep your hands on the ground and ensure the natural angle of your neck.
Complete 2 sets at a time. If you are not strong enough, you can do it in the morning and another in the evening.
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