減肥大作戰|韓國大熱「空氣跳繩操」跳一星期減逾6磅 零成本全身均勻燃脂
撰文: 郭子豐
發布時間: 2024/08/02 15:57
最後更新: 2024/08/04 08:33
【運動/減肥/瘦身/修身/跳繩/空氣跳繩操】近期天氣反覆無常,不少人為了避免在外運動時中暑或淋雨,而選擇到健身室或在家中運動,但礙於香港居住空間較狹小,簡簡單單的跳繩運動都可能無法順利做到。不過,有知名韓國運動網紅,就分享一個完全不需要任何工具的「空氣跳繩操」,讓大家不受空間限制都能順利運動、燃燒脂肪,從而得到減肥修身目的。
最新影片:
空氣跳繩不受限空間天氣
韓國知名運動網紅Hwang Lahee在其YouTube頻道分享「空氣跳繩操」。她指出,所謂「空氣跳繩」是一種模擬跳繩的有氧運動,它不需要任何工具,也不受限於空間和天氣的影響,只需要一張瑜伽墊(或任何軟墊)和一雙運動鞋就可以進行高效跳繩運動。它像傳統跳繩一樣,能有效增加心率、燃燒脂肪,並能鍛煉到全身各部位肌肉,有助增加肌肉力量及提升身體整體協調性。Hwang Lahee表示,「空氣跳繩操」每小時大約能消耗600至1000卡路里,針對減肥修身非常有效。
她續指,但與傳統跳繩不同的是,由於空氣跳繩不需要實際跳起,只需輕微躍動,從而避免了對膝蓋及其他關節的壓力衝擊,故對膝蓋的影響相對較小。
同場加映:
減肥大作戰|20歲大學生暴飲暴食至231磅決心減肥 靠2招9個月激減88磅變型男
空氣跳繩操
Hwang Lahee表示,這套「空氣跳繩操」總共有9個動作,每個動作做30秒,完成全部9個動作為1組合,總共做3組(約15分鐘):
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/topick_1024_600_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/1cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/1cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/1cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/1cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/2cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/2cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/2cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/2cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/3cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/3cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/3cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/3cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/666_600_600_600.jpg)
動作1:想像雙手握著跳繩,原地進行基本的雙腳跳躍動作。
動作2:雙手在胸前進行交叉動作,左右腳交替前踢單腳跳。
動作3:雙手繼續進行交叉動作,配合左右腳交替,往左右側向外踢做單腳跳。
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/4cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/4cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/4cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/4cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/5cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/5cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/5cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/5cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/6cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/6cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/6cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/6cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/666_600_600_600.jpg)
動作4:雙手回復正常跳繩甩動,雙腳互相交替進行單腳跳。
動作5:雙手保持正常跳繩甩動,左右腳先開合跳2次,再往左和右各跳1次,如此重複跳動30秒。
動作6:雙手在胸前進行交叉動作,雙腳像跑步般互相交替。
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/7cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/7cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/7cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/7cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/8cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/8cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/8cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/8cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/9cut1_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/9cut2_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/9cut3_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/9cut4_600.png)
![](https://static04.hket.com/res/v3/image/content/3800000/3800022/666_600_600_600.jpg)
動作7:雙手回復正常跳繩甩動,左右腳交替先往側面踢各2次,然後提起左腳、右腳單腳跳2次,重複側面踢動作,換邊提起右腳、左腳單腳跳2次,如此重複跳動30秒。
動作8:雙手保持正常跳繩甩動,左右腳先開合跳1次,再原地跳2次。
動作9:換成單邊握繩,輪流交替甩動三次,雙腳進行前後跳。
完成後休息30秒,再進行下一組。
她提醒大家,「空氣跳繩操」的強度和速度應該根據個人體能和目標作調整,初學者應從緩慢的節奏開始,熟習後再逐漸增加強度。
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