Running and skipping are aerobic exercises that can play a role in weight-loss. Regular running and skipping can also effectively stovepipe. Let's take a look at running and jumping rope which is more stovepipe. The correct way to skip the stovepipe.
Which is more stovepipe running and skipping?
Both running and skipping have a good stovepipe effect. The combination of the two has a better stovepipe effect.
How do students stovepipe? In all types of weight-loss exercise, skipping has been highly favored. Jumping 30-40 points can consume 300 calories, and a bowl of white rice calories, about 250 kcal. For every kilogram of fat, About 7700 calories need to be burned. According to statistics, people who adopt skipping weight loss methods can generally lose 5-10 pounds or even more in two weeks.
In addition to skipping ropes, running is also a good choice. Super jogging is a sport that runs at an unbelievably slow speed. It's the same speed as walking, or even slower, but it is stronger than walking and has more fat burning effect. Good, whether the exercise is focused on staying power, it's not a sweat. If you want a relaxed and happy exercise, you should choose a super jogging! With your own physical strength to adjust the speed, the joy of running can become a habit.
The correct way to jump rope stovepipe
Action 1: Put the skipping rope together, hold the right end with the handle, hold the other end of the rope with your left hand, then pass around the head, place it behind your neck, sit on the floor, open your legs, and separate your legs as much as possible. The body bends to the right, the right hand touches the ground, the left hand stretches, and the head looks forward. The sides move alternately.
Action 2: The left hand holds the handle end, the right hand akimbo, the left foot on the center of the rope, then the right leg bends the knee, the knee is outward, the toes off the ground, the foot toward the same leg.
Action 3: Raise your left thigh, and let your left foot move up along your left leg. Be aware that your knees are pointing to the left and the upper body.
Action 4: Hold both hands at one end. Stand in the standard position, bend your right leg, place your right tripod on your left thigh, bend your left knee, move your center of gravity down, squat down your body, and tilt your upper body forward, and keep your movements for 10 to 15 seconds. Then Change legs and repeat the same exercises.
Action 5: Loop the skipping rope around the head and leave it behind the foot. You don't have to jump high. Just enough to reach the rope. You can stand on the ground with your feet steady. After 1 minute, take a rest for 1 minute and continue.
Action 6: Swing the jump rope towards the head and throw the skipping rope back to the back of the foot. The right foot is separate and independent. In the next rotation action, the left foot touches the ground when landing, repeats the feet to jump for 1 minute, and then rests for 1 minute.
Action 7: alternately turn left and right feet. Next, do basic jump exercises, continue to jump for 1 minute, take a rest for 1 minute, then repeat this kind of skipping exercise several times.
Action 8: Repeat the jump with a single foot, and add a 90-degree angle to the knee for this strengthening exercise. Bounce about 1 minute and rest.
Precautions
1. These movements are very helpful for the balance exercise of the body. In the process of connection, the center of gravity is to fall on the leg supporting the body, and the lower leg is highly demanded. Be careful to avoid falling.
2, although skipping rope is a very good fitness method, but it is easy to be injured if you are not careful. Therefore, you should wear a soft, lightweight sneaker to avoid an ankle injury when jumping rope. Don't jump too high to avoid the joint being overloaded. Injured.
How to skip a stovepipe
1. Place the skipping rope before putting on the skipping rope. Place the skipping rope in both knee bends, or drop it naturally to the heel.
2. Choose the right skipping length. The skipping rope is too long and it is not good, it is not conducive to smooth skipping rope. You can choose the appropriate skipping length according to your height. Before skipping rope, you can skip both ends of the skipping rope to the longest. In the knee bend, the arm just straightened, indicating that the length of the skipping rope was suitable.
3, When jumping rope, use your wrist to move the skipping rope instead of the arm. When skipping the rope, the arm should try to avoid the big shaking, but the wrist should rotate the jump rope flexibly. This time of jumping is not easy.
4. Grasp the timing of the rope skipping and jump again. The most important thing in practicing skipping rope at this time is that the skipping rope should pass from the bottom when the feet jump up. This requires us to coordinate the hands, eyes, feet and brain. When the skipping rope is about to reach the knee At the position, the feet will jump, and if it is too fast or too slow, it will be easy for the skipping rope to reach the foot. Do not jump too high, or else it will take a long time and you will not be able to jump any longer.
5. Grasp the height of the skipping rope. If the skipping rope is thrown too high, the skipping rope will not touch the ground. If the throwing is too low, the skipping rope will slam on the ground for a long time and will increase the mistakes. Ideally only 20 skipping ropes The left and right lengths touch the ground.
6. You need to master the rhythm when practicing double-handed cross-over rope skipping. When skipping basic skills to a certain degree, when you want to try crossover or jump from front to back, you must grasp the rhythm. Do not throw too fast, both hands The cross should be deeper to ensure that the '8' shape of the skipping rope is larger, so that it takes longer to jump.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan QR code on the upper side), then reply to the keyword '21 days' Nine girls give you immediately!
