Skipping rope in winter is good for exercise and fitness. In the cold winter, many people lack exercise, sweat less in winter and consume less calories, which is easy to form fat accumulation. Jumping rope to lose weight is an effective exercise to lose weight. Now let's share skipping rope in winter, which is a good exercise and fitness.
Skipping rope in winter is good for exercise and fitness. It is one of the few kinds of exercises: the body feels anoxic for the first 3-5 minutes, then aerobic, and at the same time develops patience and physical strength.
2. Improve the ability and mobility of direct administration and strengthen the ankle joint in two steps.
3, due to the rotation of your hands, exercise your shoulders and wrists.
4. It is beneficial to cardiovascular system and respiratory system.
5, lose weight quickly, if you control your diet, the effect will be better.
6. From the point of heat consumption, the efficiency of skipping rope is 90% of that of long-distance running.
7. Jump rope outdoors or in a ventilated room. When other outdoor sports cannot be carried out due to weather and other reasons, skipping rope can be used instead.
8. Whether you are on a business trip or on vacation, bring a rope and you can exercise without interruption.
9. Skipping rope is easy to learn and does not require special skills.
Get ready to jump rope.
Skipping rope is intense, and the intensity cannot be reduced. As long as you start jumping, jump at least 72 times a minute, and you can't jump below this number. Therefore, if you have heart disease, arthritis or obesity, it is appropriate.
When skipping rope, the frequency of heart contraction is accelerated, and the muscle activity of calf and ankle is increased. In order to adapt your body to the strength, you should move your hands and feet before skipping every time, stand alternately on your toes and heels, squat down and slowly turn your body with your feet, bend over straight, lunge forward and backward, and finally run to the right position, and your heartbeat will gradually accelerate before you officially start skipping.
How to jump rope and how many times?
Take off with your forefoot, bend your knees slightly, and land gently. Don't jump rope with all your feet, and you don't have to jump with all your strength. The whole exercise process is unhurried and relaxed.
You can listen to fast-paced music, hum songs or chat with the air when skipping rope. In these cases, a "language proficiency test" can be conducted; If you can't speak coherently and start to gasp, this is a signal-if you exercise too much, you should slow down.
If you want to develop endurance, tighten muscles and keep fit, jump rope at least three times for half an hour each time. Do what you can from the beginning, and don't give permission for physical injury.
Skipping rope, what to wear?
Jumping rope doesn't need special clothes. Winter can be training clothes, sportswear, cotton sweatshirts or football shirts. In short, everything is comfortable to wear. As for women, you must wear a bra.
Indoor, it is more comfortable to jump barefoot on the carpet. You can wear sports shoes, but don't wear shoes with rubber soles, otherwise it will affect the speed of skipping rope.
Skipping rope in winter is good for exercise and fitness. Is skipping rope effective to lose weight in winter?
Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.
Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.
Correct method of skipping rope to lose weight in winter
1, breathing smoothly and rhythmically.
2. Keep your upper body balanced and don't swing from side to side.
3. The human body should be relaxed and coordinated.
4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.
Don't jump too high when skipping rope, as long as the rope can pass.
There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. 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 can enhance the functions of cardiovascular system, respiratory system and nervous system.
Expert research has confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is also conducive to women's psychological weight loss.
The best time to lose weight by skipping rope in winter
You'd better have a fixed time. For example, before dinner at 5-6 pm. It will take about 20 minutes. 50- 100. Zuoqun 10-20. The interval is 30-60s. Then take a walk. This will relax your muscles. Prevent muscle legs. And it can prevent you from eating immediately after exercise.
Matters needing attention in correctly skipping rope and burning fat to lose weight
1, the correct posture of skipping rope:
You should keep a steady and rhythmic breath when skipping rope. Keep your upper body balanced and don't swing from side to side. The human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.
Don't jump too high when skipping rope, as long as the rope can pass through. Try to choose the mode of landing with both feet or running and jumping at the same time; When skipping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated. When skipping rope, you should take off with your forefoot and land. Remember not to touch the ground with your whole foot or heel to reduce concussion and even cause ankle fracture.
2. Avoid overexertion in skipping venues:
When skipping rope, you can choose lawn, wood floor and mud with moderate hardness. Don't jump rope on the concrete floor to avoid sprain.
Can skipping rope lose weight in winter? Correct method of skipping rope to lose weight in winter
3. Skipping rope should be gradual:
In order to avoid sports injury and cardiopulmonary overload, it is best to practice skipping step by step. The speed and length of skipping rope should also be determined according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended. Don't jump rope too long. You should have a rest after dancing for 2-3 minutes.
4, obesity should not jump rope:
Skipping rope is an intense sport. Overweight people, that is, people with a body mass index over 30, had better not choose skipping rope. It is suggested that other moderate exercises should be used to avoid knee joint injury, because obese people are prone to exert excessive pressure on leg joints or ankle joints when jumping, leading to sports injuries.
5. Stretch after skipping rope:
Don't stop immediately after skipping rope. You should continue to jump rope or walk at a slower speed for a while, so that your heartbeat gradually returns to normal before you stop. It's best to do some stretching and relaxation afterwards.