Today, let's talk about it. Exercise is the basis of losing weight. How many pounds can skipping rope lose in a month?
I danced for 20 days in a row, from the initial data of 156 kg to 145. Stick to skipping rope. I should be a group and rest for 30 seconds after singing a song, and the cycle is gradual until I reach my goal in an hour. Jumping rope is really fat. It is ideal to persist for ten days after jumping, but I need to persist.
Let's be specific.
First, skip rope for half an hour every day, jumping about 3000~5000 times every half an hour, and you can lose about 12 kg every month. According to the different genus of exercise intensity, the weight loss effect is also different. Precautions for skipping rope:?
1. Choose a suitable location. Avoid dusty or sandy sites and uneven concrete floors. It is best to choose an indoor gym with wooden boards. 2. Wear appropriate clothes when skipping rope, preferably sportswear or light clothes, soft-soled shoes or sports shoes, so that you will feel relaxed and comfortable during exercise and won't get hurt. ?
Second? 3. Be fully prepared for the activity. Skipping rope is an intense sport. All parts of the body must be prepared before practice.
The correct skipping method is very important.
5. Practice step by step, and the speed and length of skipping rope should be determined according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.
6. The time for skipping rope is generally unlimited, but it is necessary to avoid causing physical discomfort. Don't jump rope for half an hour before and after meals. And don't drink too much water before skipping rope.
7. Don't stop immediately after skipping rope. You should continue to jump rope or walk at a slower speed for a while, so that the blood circulation can return to normal before stopping. After that, remember to do some stretching and relaxing movements to really end the exercise.
Third, the correct method and posture of skipping rope. Warm-up: Stretch the calf gastrocnemius and Achilles tendon, which are the most important parts, because they are always in a state of high tension during the whole skipping process. The main part of swing rope is wrist. Don't jump too high, usually between 3-5 cm, and bend your knees slightly when landing. Jumping feet and knees are generally straight. There should be no obvious knee flexion in the calf. Breathe rhythmically and relax. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss. Precautions for skipping rope: Skippers should wear soft and light high heels to avoid ankle injury. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.