这20分钟能做任何地方锻炼只使用一根跳绳

So many times, people overthink their workouts. Are you燃烧的热量最多? Maximizing your muscle-building efforts? Don't stress over what type of exercise is best. Just ask yourself: What type of exercise am I most likely to do consistently?

太多的人在细节追了上来，感到不知所措，他们开始后很快停止。这里有一个解决办法：用一根跳绳。跳绳是尽可能多的治疗，因为它是锻炼。而且因为它的运动，它可以帮助reduce anxiety, depression and stress。All you need for your quick, 20-minute workout from personal trainerLance Goykeis a jump rope you can bring with you anywhere.

做：前两个演习作为热身，然后做动作3〜9的电路，重复总共两到三个回合的（取决于你通过他们如何快速获得）。完成了最后的两个练习作为您的冷却时间。

1. Start bouncing from one foot to another (left, right, left, right) without a rope.
2. If this isn't intense enough for you, take an extra hop on one foot before switching to the other side (left, left, right, right).
3. 玩弄什么权利感觉。如果你需要一个更大的挑战，加快脚步。

重复次数：100每侧

虽然跳绳造成了沉重的重点放在下半身，你仍然需要warm up your upper body。火起来你肩部的肌肉，用一个旋转跳绳作为节奏，动态重量控制，Goyke说。

1. 在你的右手握住跳绳的两个手柄。拿着绳子出去你的右侧，开始用绳子决策圈。
2. Once you have a rhythm, cross your arm in front of your body to make a circle on the other side.
3. 最终，你的右手会交替你的身体两侧决策圈（右，左，右，左）。

重复次数：50 on the right, then 50 on the left

较低的全身运动，上肢运动和节奏：它的时候你在热身练习的三样东西结合起来。结合体，不仅燃烧更多的热量的不同区域，它也使用了更多的你的大脑，给你一个心理挑战为好，Goyke说。

1. 先从你身后的绳子。
2. 摆动它在你的头上，并把它背下来你的脚。
3. Jump before it hits your feet and repeat.

重复次数：25 (or 50 for a challenge)

Now it's time to up the intensity. The best thing about this workout is that you're用自己的体重to provide the resistance and make it more difficult. So instead of just hopping, you'll also pull up your legs.

1. 建立蒸汽用几个简单的绳跳，然后过渡到高膝盖绳跳。
2. 在每跳一下，把你的膝盖一样高，你可以。
3. 一旦你得到了它的窍门，推动自己更加努力，把你的膝盖高。

重复次数：25 (or 50 for a challenge)

1. 躺在用跳绳仍然在你的手你的背部。保持你的腿伸直，抬高双腿使他们与地面垂直。如果你不能让他们那么高，那也无妨。
2. 裹绕绳你的左脚，并在空气中使用绳子，以帮助保持那脚。
3. 放下你的右腿只是在地面之上。
4. Raise it back to perpendicular.
5. 交换双方之前做单腿所有代表。

重复次数：10 on each side

These are very similar to the simple jumps, but your foot position changes — one leg forward, one leg back. Scissor jumps are a more dynamic way of training the same movement pattern as the leg lowering you just did, and they also teach you to move from side to side, Goyke says.

1. Jump and land with one foot forward and the other foot back on each jump.
2. 两侧交替，保持你的节奏。

重复次数：25 (or 50 for a challenge)

Moving from two legs to one leg challenges muscular strength and balance in a way that you haven't yet done in this workout, Goyke says. To ease intosingle-leg training, start off by skipping.

1. 保持相同的节奏，你必须用剪刀跳，但只有一个地面上的脚的土地。
2. 当绳子恶有恶报，跳起来用你的右腿和土地在你的左边。
3. 在你的左腿进行一个小跳，而绳子是在你身后。
4. When the rope comes back around, jump up with your left leg and land on your right leg. Think about skipping as you spin the rope over and under.

重复次数：25 (50 for a challenge)

Alternating single-leg rope jumps are more intense than the skipping jumps because now the rope has to move faster to keep up with your jumps because you don't have the benefit of the extra hop when skipping, Goyke says.

1. Jump with the right leg as the rope comes under your feet.
2. 土地上你的左腿，然后用左手跳的绳索回来周围。节奏是正确的，绳子，左绳。

重复次数：25 (or 50 for a challenge)

这次演习将删除侧，在每个代表侧的移动，消除了休息时间，你在前面的两个练习通常会得到。有跳跃和土地上的一条腿需要大量的电力，强度，平衡与协调(especially when there's a rope flying around your body), Goyke says.

1. 每个绳恶有恶报时间跳转和土地使用相同的腿。
2. The cadence is left, rope, left, rope, until you've completed all the reps in one set.

重复次数：2 sets of 5 on each leg (or 10 for a challenge)

1. Grab an end of your jump rope in each hand and lie on your back. Bring your feet up in the air with your legs bent and reach your hands towards the sky. Exhale slowly and press your back into the ground.
2. Bring your hands toward the ground to make a diagonal with the jump rope across your body. Your right palm should be facing the ground next to your right hip. Your left hand should be overhead and out to the side with your thumb poking into the ground.
3. Set your hands apart on the rope so that it stops you just before your hands reach the ground.
4. Hold this position and take five breaths before switching sides.

重复次数：2 sets of 5-breath holds

1. Kneel down on one knee with both knees bent at 90 degrees. Exhale fully to set your ribs down and tuck your tailbone beneath you.
2. 保持这个姿势，把你的膝盖低了就在地上。
3. Stay still for as long as you can with your knee hovering just above the ground.
4. 当你觉得你不能再保持这个姿势，保持10秒钟切换双方之前。

重复次数：once on each leg