2024年1月10日发(作者：)

跳绳减肥以及拉伸方法（Rope skipping, weight loss and

stretching method）

1, to warm up. Is that the body warm up, simply lift arm, kicked

legs, curved waist, and then bouncing up and down a few. Wait

until your body starts to feel a little hot. It should be noted

that before jumping rope, you should do more leg preparation

than other exercises, so that the legs and muscles are more

prepared, so that you can prevent the movement when it was

sprained, a total of 2 - 3 minutes on it.

2. Begin the stretching exercises below

Stand straight, one leg, try to step back, and keep the soles

of your feet on the ground. The leg behind is straight, the

forelegs bent, and the body vertical. Stretch your arms back,

hold on for 8 - 12 seconds, change your legs and do it again.

Stand straight, move one leg forward, and keep it straight. The

hind legs bend, the body slightly forward, and the arms

stretched forward. Hold on for 8 - 12 seconds, change your legs

and do it again.

Stand straight, stand up and grab your shoes with your hands

as close to your hips as possible. Keep the hips balanced, knees

close together, and the upright legs slightly bent. If you have

difficulty keeping balance, you can hold the wall or chair, hold

for 8 - 12 seconds, change your legs and do it again.

In general, the time required for a full stretch is about 10

- 12 minutes, and when the action is in place, the joints and

ligaments of the body are opened. But also with the weather

temperature at that time, lengthened or shortened. Feel your

body temperature rise, but keep your breath flowing.

3, according to plan to jump rope, the length of custom, can

also be in accordance with the above method training.

4, jump rope after the body as much as possible relax, do deep

breathing 5 - 10 times, and then do a stretch of the above. But

now, when you do it, stick to 15 - 30 seconds per movement. There

can be few more difficult moves gado, are free to play, like

in the picture below action etc..

5. Adjust your breathing again, relax your body, and walk on

tiptoe until your body temperature and breathing return to

normal. Now you can add plenty of water.

Conclusion: in this way, the full set of exercises to do, and

with the warm-up and stretching, long-term exercise calf

muscles will not be excessive expansion, only appropriate to

become strong, tight, beautiful curve.

A stretching motion of degrees. Collect

1, sit stretch ligament: chest to knee. Cover up, knees don't

bend. Feel the soreness of the legs, ligaments and back, stop

stretching and take two deep breaths, and slowly return to the

starting motion. Repeat 12 times.

2, the horizontal tensile ligament: slowly pull straight leg,

bend his knees, hip and thigh muscle tension until the thigh

and the body was right after the cessation of tension, take two

deep breaths, slowly returned to the starting action.

3, there is one of my most love and simple action: stand up

straight, feet shoulder width apart and toes to the direction

of the outer leg feet do not bend, with various pulls, the body

bent downwards to touch the toes, feet, feet side by hand after.

Feel the stretch in the legs, inside and outside the back.

The 4 step, and is about to open a leg stretching feet, knees

squat, another leg knee straight, straight leg side to body

vibration. Alternately, the left and right legs are practiced.

5, horizontal fork: hands in front of the body to help,

Legs were divided into a straight line, the upper part of the

body prone or roll.

6, cross legged bent: legs knees sitting two feet relative; hold

hands feet; upper body bent.

1, the adductor muscle stretch: sit on the floor, two feet, two

feet bending, the palm of your hand holding the ankle, don't

push heavy wrist, elbow or knee medial pressure in the two lap,

forward V pressure body, two cubits on the thighs flat on the

floor, can press for 15 seconds or several times.

2, two head muscle stretch: horizontally open right arm, left

arm palm on the wall, turning the body, stretching the biceps

and pectoralis major. Left hand do left hand.

3, the peroneal muscles stretch: rear foot lunge stand, hands

pressed on the downward leg above the knee, leg, stretching back

peroneal muscle.

March or 105.?

Some people ask: what exercises can make muscles tight and easy

to practice? The answer is: skipping rope. Rope skipping is a

very flexible movement, it is applicable to anyone, any season,

any place, is a kind of popular sports, many domestic and

foreign sports experts in recent years especially admired for

skipping rope skipping, great loss.

Skipping rope advantages:

1. skipping rope tricks, simple and complex can be. The most

important thing is to do it at any time. The amount of exercise

is also relatively large in sports, better than running.

Skipping rope for 10 minutes, and jogging for 30 minutes or

dancing for 20 minutes, consumes almost the same amount of

calories, is a time consuming and energy intensive aerobic

exercise.

2. exercise a variety of human organs. It can enhance the

functions of cardiovascular, respiratory and nervous system.

Skipping can prevent diseases such as diabetes, arthritis,

obesity, osteoporosis, hypertension, muscle atrophy,

hyperlipidemia, insomnia, depression, climacteric syndrome

and so on. For women, skipping rope also has a positive effect

on relaxation.

TIPS: skipping should be done step by step. In the beginning,

start with 1 minutes, and after 1 minutes, you can do 20 sit

ups, take 1 minutes off, and then take 2 more minutes. After

3 days to jump 5 minutes (the first jump 2 minutes, do 30 sit

ups, 1 minutes of rest, jump 3 minutes), 1 months after 10

minutes of continuous jump (jump 5 minutes, do 50 sit ups, do

not rest, jump 10 minutes).

Although skipping rope is a good way to exercise, if you don't

pay attention to the warm-up before rope jumping and the

stretching after rope skipping, you are easily injured.

Next, I'll tell you how to do the rope jumping before and after

the preparation and ending to prevent injury and calf

thickening.

1. to warm up. Is that the body warm up. You can simply lift

your arms, kick your legs, bend your waist, bounce up and down

a few times. Wait until your body starts to feel a little hot.

It should be noted that before jumping rope, you should do more

leg work than other exercises, so that the legs and muscles are

more prepared, so as to prevent movement when the sprain. A

total of 2-3 minutes will be fine.

2. begin the stretching exercises below

The person stands straight, a leg, as far as possible a step

back, keep the sole of the shoe on the ground, the leg behind

that is kept straight, the front leg bends, the body is

perpendicular. Arms try to pull back. Hold on for 8-12 seconds,

change your legs and do it again.

Stand straight, move one leg forward, and keep it straight. The

hind legs bend, the body slightly forward, and the arms

stretched forward. Hold on for 8-12 seconds, change your legs

and do it again.

Stand straight, stand up and grab your shoes with your hands

as close to your hips as possible. Keep the hips balanced, knees

close together, and the upright legs slightly bent. Hold the

wall or chair if it is difficult to keep balance. Hold on for

8-12 seconds, change your legs and do it again.

In general, the time required for a full stretch is about 10-12

minutes, and when you do it, you can open the joints and

ligaments of your body. But also with the weather temperature

at that time, lengthened or shortened. Feel your body

temperature rise, but keep your breath flowing.

3., according to the plan to start skipping, the length of

custom, but also in accordance with the above method of

training.

4. jump rope after the body as much as possible relax, deep

breathing 5-10 times, and then do a stretch on top of the

movement. But now, when you do it, hold each movement for 15-30

seconds. There can be few more difficult moves gado, are free

to play, like in the picture below action etc..

5. adjust your breathing again, relax your body, and walk on

tiptoe until your body temperature and breathing return to

normal. Now you can add plenty of water!

In this way, a full set of exercises to do, and with the warm-up

and stretching, long-term exercise calf muscles will not

excessive expansion, only appropriate to become strong, tight,

beautiful curve