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, beauti
ful 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 p
lace, 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.stretch up high
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.