Simple and easy. 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. Especially suitable for fitness in low temperature season, especially for women. 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.
Exercise various organs. According to the research of experts at home and abroad, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very significant for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Skipping rope can promote the development of human organs, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality. When skipping rope, the whole body movement and the stimulation of thumb points by holding the rope will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for brain health. Studies have confirmed that skipping rope is a whole-body exercise, and all organs, muscles and nervous system of human body are exercised and developed at the same time, so long-term skipping rope can prevent stomach diseases, such as obesity, insomnia, arthritis, neuralgia and other symptoms. At the same time, medical experts believe that skipping trains people's bounce, speed, balance, endurance and explosiveness, and at the same time can cultivate accuracy, flexibility and coordination, as well as tenacious will and enterprising spirit. Skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle 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 and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump" every day, for example, for 3 minutes, ***5 times, until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise. Skipping rope has many benefits for children's physical and mental health and intellectual development: it can promote children's healthy development, accelerate gastrointestinal peristalsis and blood circulation, promote the body's metabolism, and is conducive to children's healthy growth; Children's concept of numbers can be established, and children can jump with numbers when skipping rope, which helps them to connect abstract numbers with practical things and make them understand the practical meaning and concept of numbers initially; Can improve children's memory ability, because children keep counting in the process of skipping rope, so that their cerebral cortex is in an excited state, which is helpful to transform abstract memory into image memory; It can promote children's ingenuity, and the human body will feed back information to the brain during exercise, thus stimulating the brain to think positively. Children skipping rope can improve their thinking sensitivity and judgment, which is conducive to the coordinated development of children's physical strength, intelligence and adaptability. Can cultivate children's sense of balance and rhythm. When skipping rope, the action can be described as opening the bow from left to right and moving up and down together, which is helpful for the balanced and coordinated development of the left and right brains of children and can also cultivate their sense of rhythm. It can help children establish a sense of orientation and cultivate overall awareness. In the process of skipping rope, children sometimes jump alone, sometimes in pairs, and sometimes in groups, which is helpful for children to form an accurate sense of orientation. Children can consciously form organizational discipline in skipping activities, and can cultivate their spirit of unity, cooperation and collectivism. Skipping rope equipment is simple, and the venues are everywhere. Simple and easy, it is a physical exercise suitable for the public. Professor Hu Dayi, Vice Chairman of Cardiovascular Branch of Chinese Medical Association, has prescribed a good prescription for teenagers' fitness. He called for skipping rope among teenagers, because it is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.
I don't need to emphasize how outstanding the effect of skipping rope is. This kind of exercise is suitable for men, women and children, just waiting for everyone to implement it. Jumping rope is like swimming and riding a bike. Once you learn it, you will never forget it. Skipping rope is a popular fitness method all over the world, because it is varied, simple and complicated. You can do it at any time, and you will learn it as soon as you learn. In addition, more and more entertainment stars also take skipping as their own way of fitness exercise, making skipping a common activity a star of mass fitness.
Quite a few women are very concerned about whether skipping can lose weight. The above has made it very clear, but I will be patient and say it here for the last time. Losing weight means losing fat. Exercise has no effect, but it is very scientific, and it will burn a lot of fat and will not rebound. Dieting and drug weight loss are effective quickly, but at the expense of health, and they are easy to rebound, and the probability of heart disease is greatly increased after the rebound. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After exercising for half an hour to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight. The following is the calorie consumption statistics of eight sports. Note: for every kilogram of fat lost, the human body needs to consume 7700 calories. Another way of saying it is 7200 calories. Comrades who love to lose weight, especially young lesbians, please find out for yourself what exercise is the most effective, with the highest safety factor and the least economic investment.
Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
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.
Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.
Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.
I believe you already have the answer in your heart, but other questions follow. Maybe you are thinking now: will skipping rope make your legs thicker? Aerobic exercise can burn fat and make muscles more elastic. Have you ever seen a marathon runner with thick arms and legs?
If you understand the relationship between aerobic exercise and weight loss, you will ask a lot of ignorant questions less. Then you will understand how ridiculous it is to say that skipping rope makes the chest and buttocks droop. Skipping rope can make the excess fat in the chest and buttocks disappear, and make the pectoralis major and gluteus maximus strong and elastic, so it can make your chest and buttocks strong and plump. Some people even say that skipping rope will make your stomach droop. I'll slap you when I meet such a person! But before skipping rope, you should pay attention to warm up, exercise your shoulders, wrists, knees, waist and ankles, and don't drink a lot of water before skipping rope, just like other aerobic activities.
Someone else asked if skipping rope could grow taller. Professor Du Minlian from Pediatrics Department of the First Affiliated Hospital of Guangzhou Sun Yat-sen University of Medical Sciences reminded parents that there is a time limit for human growth, with the fastest growth in infancy, a stable growth period after the age of 3, the second peak of growth and development before puberty, and a slowdown after puberty. Height is not innate, heredity has little effect on height, but nutrition plays a leading role, so special attention should be paid to reasonable nutrition within 2 years old. In addition, exercise also helps children grow taller. The best exercise is skipping rope, which has a certain stimulating effect on bone growth. Improve bone blood circulation, stimulate growth hormone secretion and promote height. It is a scientific research achievement of the former Soviet Union that skipping rope can promote the growth and development of teenagers, but there is little hope that adults with closed epiphysis will grow taller by skipping rope. My cousin has grown 2 cm since he was 27, so many boys have not closed their epiphyses at the age of 20. If you want to know whether the epiphysis is closed, you can go to a regular hospital to make a bone age film. Advise friends who want to grow taller and lose weight: make up for their shortcomings with scientific methods.
Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. I personally don't advocate morning exercise. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the most serious before sunrise, there is less oxygen at this time. After sunrise, green plants begin to photosynthesis, inhale carbon dioxide, spit out oxygen, and the air begins to be fresh. So don't jump rope after sunrise if you have time. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time is controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.
Skipping rope is not a simple sport, it needs the combination of hands and brains to make dazzling fancy. When friends practice skipping rope, they should think and discuss with their peers more, and when they accumulate to a certain extent, they will make a breakthrough.
I'm at the end of my rope. Having said that, don't blame me if you can't jump. However, I have one last resort. You can buy a skipping teaching CD by Hu Pingsheng, the first skipping expert in China. It has detailed explanations and written descriptions, which can help you break through actions that you didn't even think about before.
Also, don't jump rope violently during menstruation, you can jump single shake or double shake.
If you have any questions, you can go to Baidu's competitive skipping bar to check or leave a message. We will ask Mr. Hu Pingsheng, the first expert in skipping in China, to answer your questions.
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Interviewee: Ivan 186- probation level 111-3013:15.
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Commentator: 3305 1349- probationary period level 1
Skipping rope is the exercise of reducing legs rather than long legs. Sports college students stay.
Commentator: Are you ... Are you a second-level assistant?
I'm already tempted. I'll start tomorrow. This true, simple and easy exercise method must be adhered to.
Commentator: DDD 0092000- Magic Apprentice 1 level
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Other answers *** 5
According to your physical condition and exercise requirements, I usually dance for 2 hours, but not according to the number of times, but according to the time. Each group dances for 3 minutes, and the speed is about 100 times/minute.
Be careful not to follow your feet and shake your head. Pay attention to your breathing and heartbeat. First, control your deep breathing. Don't be short of breath. Control the heartbeat, otherwise it will be bad for the heart.
Before long-term exercise, everyone should move the joints \ lower back \ leg press and stretch the muscles until they are warm, otherwise there will be sports injuries and the exercise effect will be reduced.
I'm kidding. Of course, my legs are not thick. Have you ever seen a long-distance runner with thick arms and thick legs? Any light weight exercise for a long time and many times will only make the muscles more evenly adducted, unless you also practice weightlifting. I am also used to jumping with two sandbags on my back and doing strength training by the way.
Respondents: fandango 622- Magic Apprentice Level 111-217:11.
Lose weight, decompress, etc.
Interviewee: lyxandleo- Scholar II11-2118: 02.
Jumping rope in autumn and winter is a good season to lose weight.
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Skipping rope is a popular fitness exercise especially suitable for autumn and winter, especially for women. 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 anaerobic exercise with less time consumption and high energy consumption.
Every time after the hot summer, many women feel relieved, because they don't have to wear those close-fitting fashions and exercise so hard to lose weight. But as everyone knows, it is a little negligence in autumn and winter that makes many women's summer efforts go down the drain. Generally speaking, people tend to eat more delicious food because the weather is cooler in autumn and winter and they feel more comfortable. If they neglect exercise, fat will accumulate quickly.
What kind of exercise is more suitable for autumn and winter? Many experienced people told me that skipping rope is a good choice, and this answer has also been affirmed by many fitness people. These professionals also told me that skipping is one of the most suitable exercises besides losing weight. In addition, there are many styles of skipping rope, which can be simple or complicated and can be done at any time. Therefore, it has become a popular fitness method all over the world. In addition, more and more entertainment stars also use skipping as a way to keep fit and exercise themselves, which makes it more.
Recommendation: jump rope to make your slender legs.
Necessary warm-up activities
Although some people think that skipping rope is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 of running. And as long as you can master the skills of skipping rope and land with the front end of your foot, you can reduce the impact on your body. Skipping rope can not only enhance your heart and lung function, as well as the muscles of major parts of your body, but also train your sense of balance and agility. The most attractive thing is that as long as you can keep the speed of 120- 140 times per minute, you can burn 600- 1000 calories in an hour.
Skipping rope is an intense sport. Be sure to prepare for all parts of your body before practice, such as shoulders, arms, wrists and ankles. When you start to practice skipping, you should go from slow to fast, from easy to difficult. At first, the exercise time is 5- 10 minutes, and then gradually increase to 10- 15 minutes. You can have a rest in the middle and then jump. The time for skipping rope is generally unlimited. As long as you avoid causing discomfort, be careful not to jump rope within half an hour before and after meals.
Choose a good skipping rope.
Jumping rope only needs a little space for activities, but the ground for activities must be flat. It is best to put carpets and cushions on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles when they touch the ground, otherwise the reaction force during jumping may affect the spine and brain, causing sports injuries. It is worth noting that it is best to wear a sports bra or choose cotton underwear with good support when skipping rope, which can protect the chest muscles and avoid strain.
Sharp tools make good work. The most important tool for skipping rope is skipping rope. When choosing, as long as the length and weight are comfortable, no matter what material. However, due to the different materials, it will be too thick, too heavy or too light, so it is better to choose the rope with suitable material. It is suggested that beginners can choose a longer rope, swing a little more and slow down, and then gradually improve the requirements, shorten the length of the rope and increase the intensity of exercise.
Now there is an electronic counting skipping rope, which can not only count automatically, but also show how many calories are consumed and how many kilometers are run. It is very convenient and makes skipping rope no longer boring. Besides, you can also listen to music or watch the scenery while skipping rope, and turn skipping rope into an interesting sport.
Correct jumping method
● Hold the handles at both ends of the rope with both hands. Usually, one foot is in the middle of the rope, elbows are bent with both arms to level the forearm, and the rope is pulled to a suitable length.
● When skipping rope, use the forefoot to take off and land. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically.
● When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on the side of your body. Every time you shake it, the rope goes up and down from the ground behind you and turns around. The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.
There must be no lack of relaxation exercise.
Beginners should not jump too fast at first, but pay special attention to the stretching of calf muscles. In principle, you can have a rest after jumping 100 and 200 times. To achieve the expected effect, you should jump at least 100 times per minute, and the ideal heart rate is about 150 times per minute.
As you become more proficient, your skills and physical strength are getting better and better, and the effect of exercise needs to be greatly increased. If you can jump to 140 every minute, the exercise effect is equivalent to jogging for half an hour as long as you jump for 6 minutes, and if you go jogging after skipping rope, you will find that your vital capacity is getting bigger and bigger.
Don't stop immediately after strenuous skipping. 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.
The following is a gradual plan for beginners to jump rope:
When you are a beginner, jump in place for 3 minutes; After 3 months, it can jump continuously for 10 minute; After half a year, you can realize "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, and you will be surprised at the changes that skipping rope brings to you.