Spring is coming, and the heart of losing weight is starting to move, but I get off work very late every day, and I really don't want to go all the way to the gym.
Don't worry, I will introduce you to a fat loss exercise that is suitable for all ages, not high-tech, does not need to go to the gym, does not take time, and has a significant effect, that is: skipping rope.
How efficient is jumping rope?
10 minutes of fast rope jumping≈ 23 minutes of jogging;
Jump rope at moderate speed for 10 minutes ≈ jog for 15 minutes.
Compared with jogging, skipping rope only needs an open space, a skipping rope, and a pair of well-fitting shoes, and you can start. In your daily life, you can exercise almost anytime, anywhere.
Nowadays, everyone is sedentary every day, and the amount of exercise is far from enough, and in the "Dietary Guidelines for Chinese Residents", it is recommended that every adult walk at least 6,000 steps a day.
What if you really don't have the time to walk that much? Just 3 minutes of jumping rope is equivalent to walking 1,000 steps.
In this way, as long as you jump rope for 18 minutes a day, your exercise will reach the standard.
Jumping rope is not only a high exercise efficiency, but also a great benefit to the body.
Don't underestimate a simple jumping move.
When jumping, the body overcomes gravity and can work the major leg muscles, building strength and endurance.
Moreover, skipping rope is a high-intensity exercise because of its high exercise efficiency, which can exercise the respiratory function of the lungs, the transportation function of the cardiovascular system and the pumping function of the heart - that is, the cardiopulmonary function!
Skipping rope can be said to be an affordable way to exercise cardiopulmonary function.
Image source: Zhan Ku Hailuo Creative
However, every time you jump and fall, it will more or less hit your knees.
When some people jump rope, the hands and feet are not coordinated, in order to prevent being tripped by the rope, the jump amplitude is very large, so it is very difficult, and the follow-up physical strength is difficult to hold.
There are also some people who have stiff legs when they land, and there is no room for cushioning in the knees, which can easily cause joint damage......
This is actually due to the incorrect posture of skipping rope during the exercise, or the different advantages of muscle force, many friends are dissuaded by knee injuries and thicker calves.
Image source: Message in the background of the official account
In order to better help everyone stay away from the trouble of skipping rope and hurting knees and thick legs, and better enjoy this efficient fat loss exercise, we have joined hands with Teacher Sang Yuhan to jointly create the "Efficient Fat Burning Skipping Rope Class".
The original price of the course is 69 yuan, and the limited-time special offer can be purchased for only 49 yuan, and it is only available from April 16 to April 18, only for the last 2 days.
What's more, in this activity, a dual-purpose skipping rope worth 29 yuan will also be given with the class, which can be switched at will without rope and with rope.
There is almost no technical difficulty, and you can start practicing immediately after subscribing to the course!
Both the baby and the husband can participate together, and this low-cost training program can be used by the whole family.
Here I would also like to remind all mothers that they should start practicing skipping rope 1 year after giving birth to a baby, and make sure that the pelvic floor muscles have been repaired and there is no urine leakage.
Press and hold to identify the QR code below for a free audition
4. 1 dual-purpose skipping rope worth 29 yuan will be given for a limited time before the 18th
Postural correction + knee stabilization
Special training to avoid injury
Jumping with one leg, jumping with two feet, jumping with kicks, jumping jacks and closings, in addition to a variety of rope skipping forms, there are also special training to stabilize the knees.
During the exercise, strengthen the core and hips to increase the protection of the knee joint and avoid pain.
Each movement will be demonstrated by the teacher himself, and common mistakes will be pointed out, so inexperienced friends don't have to worry about not being able to train themselves!
In addition, the course also includes massage and full-body relaxation teaching, which can help relieve the swelling caused by excessive leg movement, so that everyone can avoid the trouble of skipping rope and thick legs.
"Efficient Fat Burning Skipping Rope Lesson"
Subscribe from April 16 to April 18
Limited time special only $49
A dual-purpose skipping rope worth 29 yuan is also given
There are only 2 days left in the event
Press and hold to identify the QR code below for a free audition
4. 1 dual-purpose skipping rope worth 29 yuan will be given for a limited time before the 18th
Paired with dynamic music
Follow the whole process, and the exercise is more interesting
Each lesson is accompanied by rhythmic movement music and movement choreography, and just listening to the rhythm of the music, I already want to jump.
You don't have to be boring to count, and after one class, you can easily achieve your fat loss goal.
In addition, interval movements are added during rope skipping, which can not only adjust the rhythm of the whole movement, but also exercise various muscle groups and joints throughout the body.
It allows you to accelerate fat burning on a healthy and stable basis, and slim down the whole body more safely and efficiently.
After subscribing to the course, the training content and training plan are valid forever and can be reviewed at any time, so there is no need to worry about the expiration of the fitness card. And the whole family can practice together, so it's not too valuable!
"Efficient Fat Burning Skipping Rope Lesson"
Subscribe from April 16 to April 18
Limited time special only $49
A dual-purpose skipping rope worth 29 yuan is also given
There are only 2 days left in the event
Press and hold to identify the QR code below for a free audition
4. 1 dual-purpose skipping rope worth 29 yuan will be given for a limited time before the 18th
Subscription Notice
➊ The course is valid forever after purchase and can be revisited repeatedly.
➋ Download the latest version of Lilac Mama App and select "WeChat Quick Login" to find the purchased course.
Executive Producer: Su Ye