7 Minute Follow Along Jump Rope Workout 7分鐘跳繩訓練 [WO3]

“7 minutes Jump Rope Workout in 7 days” Start your workout at home today!
*Suitable for Jump Rope Beginners*

Is it bored staying at home during the quarantine? Jump Rope For Good has prepared a workout program “7 minutes Jump Rope Workout in 7 days” that can be done at home! Let’s start the video and exercise with us!

The 7 minutes workout is a HIIT workout: each exercise is performed in 30 seconds and followed by 30 seconds rest. There’ll be 7 exercises each day including warm up exercises and jump rope skills.

Day 3
1.Arm Circle 0:05
2.High Knee 1:09
3.Double Bounce 2:09

4.Single Bounce 3:09
5.Up Knee Down 4:09
6.Jogging 5:09
7.Jogging 6:09

The exercises can all be done without rope! It is suitable for all jump rope beginners!

7 minutes jump rope workout is suitable for beginners, you can always do it twice or more!

Remember to cool down for 5 to 10 minutes with some stretching after the jump rope workout!

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7日7分鐘，係屋企都可以做嘅跳繩運動！
*適合跳繩初學者/入門*

受疫情影響，日日係屋企好悶又無得做運動？Jump Rope For Good為大家準備左7日7分鐘，係屋企都可以做到嘅跳繩運動。一齊跟住影片開始7日7分鐘嘅跳繩運動，同我地一齊強身健體啦！

7分鐘跳繩運動係間歇訓練：每個動作做30秒，中間休息30秒，總共會做7組動作，包括熱身動作同跳繩技巧。

第三日
1.手臂環繞 0:05
2.高抬腿 1:09
3.兩彈單重跳 2:09
4.一彈單重跳 3:09
5.提放跳 4:09

6.單車步 5:09
7.單車步 6:09

以上嘅動作唔用繩都可以跟住做，就算唔識跳繩都可以一齊運動！

7分鐘嘅跳繩運動比較基本入門，如果有能力仲可以做多幾Round！

跳完繩做完運動，記得做翻5至10分鐘嘅緩和同伸展運動呀！
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