Views: 46 Author: Site Editor Publish Time: 2022-08-04 Origin: Site
Skipping rope is an excellent way to improve cardiovascular endurance and coordination, as well as burn fat. Today we are going to teach you a 15-minute fast way to burn fat by skipping rope.
1. Warm up
Before you start jumping rope, you can follow these steps to warm up.
Jumping jacks, one minute
Neck Roll, 30 seconds
Calf raises, 30 seconds
Fold forward, 30 seconds
Quadriceps stretch, 30 seconds per leg
Jump rope in the air for 1 minute (complete the jump rope movement, but without the rope)
2. 15 minutes of skipping rope
Next, you'll spin four jump rope moves. Do 30 reps of each move and complete as many as four moves in 15 minutes. Rest 20 seconds between sets of four movements.
Basic skipping rope
Swing the jump rope overhead and jump when it reaches your feet. Remember, you don't have to jump very high. Repeat 30 jumps.
This move will make you look like you're running in place. When jumping, first land on the right foot. Swing the rope over your head again, jump, and land on your left foot. Repeat 30 jumps, 15 on each foot.
High step jump
The final step is similar to alternating feet, but this time you'll lift your knees so that they form a 90-degree angle with your hips. The lowering movement may take some time, so take your time until you feel coordinated.
3. Cool down
It's always wise to cool off after a workout. Stretch your calves, hamstrings, quads, arms, and any other areas that feel tight before continuing your day.