Skipping rope to lose 20 pounds in autumn

　　Fitness Expert: Jump Rope Progressive Plan

　　Although some people think that skipping rope can easily damage the knees, according to expert research reports, the impact force of skipping on the knees is only 1/7 to 1/2 of running. And as long as you can master the skill of skipping and land with the front end of the sole of your foot, you can reduce the impact on the body. Jumping rope can not only strengthen your cardiopulmonary function and the muscles of each major part of the body, but also train your sense of balance and body agility. The most tempting thing is that as long as you can maintain a speed of 120-140 times per minute, you can burn 600-1000 calories in an hour.

　　Rope skipping is a relatively intense exercise. Before practicing, you must prepare all parts of the body, such as shoulders, arms, wrists, and ankles. When starting to practice skipping rope, the movements should be from slow to fast, from easy to difficult. At the beginning, each exercise time is 5-10 minutes, and then slowly increase to 10-15 minutes. You can take a short rest in the middle, and then continue to jump. There is generally no restriction on the time for skipping rope, as long as it avoids causing physical discomfort, be careful not to skip rope within half an hour before and after meals.

　　Given that the skipping rope female With its unique health-care effects, French fitness expert Mock has designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can perform "series jumps" every day: for example, jump for 3 minutes each time, 5 times in total, until you can jump continuously for half an hour at a time. Jumping for half an hour at a time is equivalent to 90 minutes of jogging. It is a standard aerobic fitness exercise.