If you keep the speed of 120- 140 times per minute, you can burn 600- 1000 calories an hour! Best of all, skipping rope also has "aftereffect"! It means that fat can continue to burn after skipping rope, which helps you burn more calories.
Jumping rope can also reduce fat, enhance the overall muscle strength, and make the muscle lines of the whole body perfect ~ It can really be said that it is a multifunctional exercise ~ Today Ma Niu will analyze how to jump rope with you!
Skipping rope has excellent fat-reducing effect
① After skipping rope 10 week, the body fat decreased from 14.3 to 8.0.
Sam, a little brother abroad, once did a test: stick to skipping rope 10 weeks and observe the physical changes. In order to ensure the effect of the experiment, during these ten weeks, we did some unarmed training and normal diet, but did not do aerobic exercise such as running, cycling and swimming.
Before the experiment, Sam's physical data were: weight 82kg, body fat rate 14.3%.
Ten weeks after skipping rope, Sam's physical data were: weight 77.9kg, body fat rate 8.0%.
In just ten weeks, Sam's weight and body fat percentage changed so obviously that even his abdominal muscles became quite obvious.
② Skip rope 1000 times a day for 30 days.
Nahim also chose skipping rope to change his physical condition, skipping rope 1000 times a day for 30 days.
On the first day of skipping rope, Nahim's figure is the same as that of most boys. He is not fat but his muscle lines are not obvious. On the first day of skipping, I couldn't jump 10 times in a row, but I could only bite the bullet and jump 1000 times intermittently.
After 30 days of skipping, Nahim not only made great progress in skipping skills, but also changed his body shape.
Body fat is reduced, muscle lines are obvious, and the whole person looks much stronger.
③ Use skipping rope to fight depression.
Mark, a 24-year-old from Britain, suffers from depression and weighs as much as 250 kg. Mark saw an inspirational video of others skipping rope to lose weight on the Internet. Suffering from depression, he wanted to change himself, so he decided to use skipping rope to help him lose weight.
In the first month of skipping rope, he can only jump for about 15 minutes every day at most, with an average of 6 times a week, and only 1 day for rest.
In the second month of skipping rope, he has successfully lost nearly 15kg.
In the third month of skipping rope, the skipping time can be extended to about 30 minutes each time, and some difficult movements can be tried.
In the fourth month of skipping, he began to practice skipping with some heavy ropes.
In the fifth month of skipping rope, Mark lost nearly 70 pounds, which achieved a very good weight loss effect. The whole person looks brand-new, and many difficult skipping moves are very skilled for him.
In the sixth month of skipping rope, he lost 80 Jin, his weight dropped to 150 Jin, and his body fat rate dropped to about 14%.
He made many friends by skipping rope, and before he knew it, depression no longer bothered him.
You see, skipping rope is really like a specific medicine for losing weight, and there are many unexpected benefits ~
Other benefits of skipping rope
? Raise the heart rate
In order to achieve the effect of reducing fat, the heartbeat must be accelerated to a certain extent. Compared with running, skipping rope is easier to make the heart beat faster, shorten the time for the heart rate to rise, and the heart beat faster, indicating that the faster the oxygen consumption, the faster the heat burning.
? Recruit more muscle groups
Jogging is mainly to mobilize the muscles of the lower limbs, and the upper limbs are coordinated and stable, but skipping rope not only fully activates the muscles of the shoulders and arms, but also has a good exercise effect on the waist and abdomen core.
? Strengthen the nervous system
Some gyms will install a TV in front of the treadmill for everyone to watch while running, but this is actually unreasonable. Exercise is the link between nerve and muscle. The nervous system is slack, the exercise effect is poor, and it is easy to get injured.
But when skipping rope, you will trip when you are distracted, so it will force you to concentrate on completing the training.
How to jump rope correctly
● Choose a suitable skipping rope.
There is no strict standard for the choice of skipping rope. It is generally recommended to try skipping rope when choosing it, so that you can better find the weight and grip that suits you.
Beginners should pay attention when choosing skipping rope: try to avoid choosing overweight skipping rope. Choosing overweight skipping rope will increase the load and pressure of forearm and elbow joint during exercise, which may cause discomfort and joint wear.
In addition, pay attention to adjust the length of skipping rope. Improper rope spacing will increase the difficulty of skipping rope. The length of skipping rope needs to be adjusted according to the height. Generally, the hands are held at both ends of the rope and the feet are on the rope. Hands are above the hips and below the chest.
● Apply force correctly.
Pay attention to the correctness of the two most important links when skipping rope. First, avoid using the big arm to cause the skipping rope to swing greatly. Excessive swinging will not only cause physical exertion, but also affect the efficiency of skipping rope. It is suggested that you avoid swinging with the big arm as the axis, keep the big arm close to the trunk, and pay attention to the force of the small arm and wrist when swinging.
Second, when jumping, you should pay attention to the extension of your ankles, and gently jump to make the rope pass through your feet quickly, so as to avoid excessively pursuing height or greatly bending your knees when jumping.
● Preparatory activities before skipping rope.
Skipping rope is an intense exercise, so you must make adequate preparations before the official start. Pay special attention to the warm-up of muscles around shoulders, elbows, wrists and ankles. The following two warm-up exercises are recommended:
① Finger support against the wall: similar to push-ups against the wall, shortening the time of heart rate rise. You can also start with push-ups against the wall and gradually try to complete the finger grip on the wall.
Generally, 1-2 groups can be completed, and each group is 8- 12 times. Be sure to keep the correct posture, even or slow.
② Duck step back and forth: stand with two feet at a narrow distance and squat down until the hip joint is lower than the knee joint, and take small steps forward with the forefoot (be sure to take small steps). After ten steps forward, start walking backwards. Ten steps as a group, repeat two groups.
Different skipping patterns
Basic jump
Turn jumps on and off.
Cross opening and closing jump
Scissor jump
Leg lift jump
Jump times and exercise time
The best time for human activities is from 3 pm to 8 pm, during which skipping is the best. Skipping rope should not be less than 4 times a week, and should not be more than 6 times. The number of times is suggested to be gradual. At the beginning, each group can jump 1 min and repeat 3 groups, gradually increasing to 3 minutes per group and repeating 3 groups.
The speed can be 60 times per minute at first, and then gradually increase to more than 100 times. Then you can sprint at full speed for 30 seconds, rest for 30 seconds, jump at full speed, and repeat 4~6 groups.
Precautions ①: Avoid knee injury!
When skipping rope, it is necessary to repeat the two processes of jumping and landing, and the stress impact caused by jumping and landing needs to be absorbed by the human body. If this process is not completed well, it will inevitably accelerate the fatigue of muscle tissue around the knee or produce certain wear and tear on the joint.
In order to avoid this situation, the venue and equipment for skipping rope need to be carefully selected: try to avoid skipping rope on the concrete floor for a long time and choose sports shoes with soft soles and good cushioning. In posture, we should pay attention to the quality of movements in the process of landing, except for ankle extension and jumping, and do not pursue jumping height.
The exercise of muscle centrifugal force and the feeling of control can be accomplished by the following actions from easy to difficult: jumping with both legs in place → jumping with both legs in a box → sprinting → jumping with one leg → jumping with one leg on the training platform.
This set of exercises can strengthen the centrifugal force of our landing cushion muscles and control all aspects of our body, and reduce the risk of knee injury from the perspective of enhancing muscle strength and endurance.
Note 2: You need to stretch after skipping rope!
In addition to the injury of skipping rope to the knee, I think everyone is also very concerned about the problem of leg thickening caused by skipping rope. Jumping rope really needs to use the contraction force of the triceps surae repeatedly, but it is not so easy to make the calf thicker.
However, it should be noted that if you lack effective relaxation and stretching for a long time after exercise, it may cause "calf thickness". The solution is very simple. After each exercise, roll the calf with a foam shaft and then stretch it.
Ok, skipping rope, a treasure sport, is here. Remember to put it on the agenda if you are excited! Arrange!
The pictures are all from the Internet.
We will update the tutorials and knowledge sharing related to fat reduction and shaping from time to time. Welcome to pay attention ~ If you have any sports problems, you are also welcome to ask for personal harassment.
If you want to know more about Ma Jun's online fat-reducing camp, please click on this little thing. Ma Jun wants to say more than that!
Ma Jun Online Fat Reduction Camp | You can lose weight without going to the gym. Personal tailor +24-hour professional supervisor, your personal fitness expert.