Jumping rope can not only exercise cardiopulmonary function, but also be of great help to fitness people who maintain muscle lines. Here's a great jump rope plan that combines high-intensity intervals with bodyweight exercises. (Tip: Since skipping puts a lot of weight on the ankles, skipping is not recommended for those who are overweight.)
Rope skipping + high-intensity intervals + bodyweight training
One: 100 skipping ropes
Two: 10 burpees
Three: 10 push-ups
Four: 10 bodyweight squats
Complete the above 4 movements in order, cycle for 5-8 groups, and rest for 1-2 minutes between groups. (You can improve this plan according to your own needs)
Illustration of the actions involved in the above plan:
Skipping rope
Burpee
Push-ups
Body weight squat
Attachment: Rope skipping skills
1. Adjusting the school’s attitude
The length of the rope is absolutely important. If it is too long, your body will work hard and your speed will slow down; if it is too short, you will often fall over. The method of measuring the length is very simple. Put your feet in the middle of the rope and lift the handles of the rope with both hands. If it can reach the bottom of the liquid, it is the appropriate length.
2. Start slowly
Jumping rope requires good physical coordination, so if you are new to jumping rope, don't expect to jump like a professional boxer from the beginning.
First, try jumping with both feet. Take your time and jump gently, not too high. You may get it knocked over every 5 times, but this is absolutely normal, don’t be too disappointed.
3. Relax your hands and feet
Let’s talk about the feet first. Bend your knees slightly, relax your ankles, and place the balls of your feet on the ground. To jump quickly and with less effort, never straighten your feet.
Bend your elbows slightly and relax, allowing your wrists to drive the rope, so there is basically no need to exert any force on your shoulders.