A good rope skipping plan for weight loss

　　Skipping Rope Weight Loss Plan

　　*Week 1: Tuesday, Friday, Saturday

　　If possible, jog for 1 or 2 minutes, 10 minutes of stretching exercises, 30 minutes of rope skipping (200 to warm up, 300+300+100+300+300+100+300+300, 100 to relax). Walk or jog for 2 minutes, walk slowly to relax for about 5 minutes, and do 15 minutes of stretching exercises.

　　Monday Wednesday Thursday

　　If possible, jog for 1 or 2 minutes and do 20 minutes of stretching exercises. If your physical strength allows, complete 15 minutes of rope skipping and 20 minutes of stretching exercises. These days, you mainly do stretching exercises to stretch the muscles and ligaments as much as possible. The movements must be done in place.

　　Sunday

　　You may also be able to move while you rest, jogging or stretching.

　　Week 2: Repeat week 1

　　Week 3: Repeat week 1

　　Week 4: Repeat week 1

　　*Week 5: Monday Wednesday Saturday

　　If possible, jog for 1 or 2 minutes, 10 minutes of stretching exercises, and 30 minutes of rope skipping (200 to warm up, 300+100+500+100+500+100+500, 100 to relax). Walk or jog for 2 minutes, walk slowly to relax for about 5 minutes, and do 15 minutes of stretching exercises.

　　Tuesday Thursday Friday

　　If possible, jog for 1 or 2 minutes and do 20 minutes of stretching exercises. If your physical strength allows, complete 15 minutes of rope skipping and 20 minutes of stretching exercises. These days, you mainly do stretching exercises to stretch the muscles and ligaments as much as possible. The movements must be done in place.

　　Sunday

　　You may also be able to move while you rest, jogging or stretching.

　　Week 6: Repeat Week 5

　　Week 7: Repeat Week 5

　　*Week 8: Monday, Wednesday and Saturday

　　If possible, jog for 1 or 2 minutes, 10 minutes of stretching exercises, 30 minutes of rope skipping (200 to warm up, 300+1000+100+500++500, 100 to relax). Walk or jog for 2 minutes, walk slowly to relax for about 5 minutes, and do 15 minutes of stretching exercises.

　　Tuesday Thursday Friday

　　If possible, jog for 1 or 2 minutes and do 20 minutes of stretching exercises. If your physical strength allows, complete 15 minutes of rope skipping and 20 minutes of stretching exercises. These days, you mainly do stretching exercises to stretch the muscles and ligaments as much as possible. The movements must be done in place.

　　Sunday

　　You may also be able to move while you rest, jogging or stretching.

　　Week 9: Repeat Week 8

　　Week 10: Repeat Week 8

　　Week 11: Repeat Week 8

　　Week 12: Repeat Week 8

　　Note on exercise: It is best to exercise between 2 pm and 7 pm. Exercise one and a half hours after dinner. It is not advisable to exercise one hour before going to bed. The plan is not fixed and can be changed according to your own situation. Best to prepare blocks heart rate Table to control your own exercise intensity. The heart rate should be controlled above moderate exercise intensity (220-actual age)*(60% to 70%), and below the maximum heart rate (220-actual age)*90%.

　　Dietary attention: Three meals a day must be on time. Try to be light and avoid overeating. It is recommended to have skim milk for breakfast. egg Mainly food and bread. No snacks before going to bed.

　　Prohibited consumption: carbonated drinks, foods with high sugar content, fried foods, and cakes.

　　Stretching exercises after jumping rope

　　Stretching after jumping rope is very important. especially young female I always suspect that skipping rope will make the legs thicker. Remember to do some stretching after skipping rope to make the muscles evenly distributed and prevent the phenomenon of carrot legs.

　　The specific steps are as follows:

　　Stand up straight, step one leg as far back as possible, keep the sole of the shoe on the ground, keep the leg behind you straight, bend the front leg, and keep the body vertical. Pull your arms back as hard as you can. Hold for 8-12 seconds, switch legs and do it again.

　　The person stands up straight, stretches one leg forward and keeps it straight, bends the back leg, stretches the body slightly forward, and tightens the arms in front. www.xiusoso.com Xiu Shou Slimming Network, hold on for 8-12 seconds, change legs and do it again.

　　Stand up straight, cross one leg, hold the shoe with your hand, and hold it as close to your hip as possible. Keep your hips balanced, your knees together, and your upright leg slightly bent. If you have difficulty maintaining balance, you can hold on to a wall or a chair. Hold for 8-12 seconds, switch legs and do it again.

　　Generally speaking, a full set of stretching exercises takes about 10-12 minutes. When doing it, the movements must be in place to open all the joints and ligaments of the body. But it should also be lengthened or shortened according to the temperature of the weather at that time. You should feel your body temperature rising, but keep your breathing smooth.

　　3. Start skipping rope as planned. The length can be customized. You can also train according to the method above.

　　4. After jumping rope, relax your body as much as possible, take deep breaths for 5-10 times, and then do the above stretching exercise again. But when you do it now, hold each movement for 15-30 seconds. Also, you can add a few more difficult movements, and you can play them freely, such as the movements in the picture below, etc.

　　5. Adjust your breathing again, soothe all parts of your body, and then walk on tiptoes until your body temperature and breathing return to normal. Now it’s time to replenish your hydration!

　　By doing a full set of exercises like this, combined with warm-up and stretching, you can achieve long-term exercise The calf muscles will not expand excessively, but will become appropriately firm and tight, with graceful and beautiful curves.