? At first, I just wanted to insist on adding an exercise that can quickly sweat besides walking every day. Because of repeated epidemics, I can't go to the gym, so I can only choose sports that I can do at home. I sorted out the tools I bought in the past and found the skipping rope. I think it should be good, the threshold is low, and the hands are quick, so the first flag is set, and we will stick to skipping rope 100 days.
? Just yesterday, I challenged to jump 200 times in a minute, and I succeeded. I remember jumping rope for the first time only a dozen times at a time, and I was covered with scars. It's only been more than three months, and now I can jump 2000 times in 20 minutes without hurting myself. This progress is very great. Although this achievement is not enough compared with those who exercise regularly, personally, it is meaningful to persist for more than three months and make continuous progress.
To this end, I sorted out some of my gains in the process of skipping rope, hoping to help my fitness partners get ready.
1, a skipping rope, the length is preferably folded in half to the chest position, so that when jumping fast, you don't need to lift your feet too high, which will be easier; The rope had better have a certain weight. Personally, I think the plastic one may jump too lightly, especially when it is fast.
2. A pair of comfortable flat shoes; The white shoes we wear every day are a good choice. We also tested different shoe types on the shoes, and finally found that the small white shoes are the lightest and the bouncing ability is the most suitable for the small white shoes.
3. Comfortable casual wear for a day; Try not to wear too loose pants or tops, it's too attractive when jumping. Feeling that the resistance is too great and not light enough; You can use comfortable and breathable sportswear or fitness clothes, especially for beginners who are easy to sweat and gasp when they jump up. If the clothes are airtight, it will make the later exercise very uncomfortable.
1, don't jump rope on an empty stomach or just after eating; Jumping on an empty stomach is easy to get dizzy because of insufficient strength and low blood sugar; Exercise just after eating is easy to cause stomach upset;
2. Replenish water in time. Generally, drink a little water before jumping, and after stretching muscles after jumping, drink a little water many times. Don't drink too much at a time, which may cause abdominal pain.
3. Warm up and stretch before and after skipping rope; I didn't understand at first. I jumped as soon as I got up. Results Within 10 minute, my heart rate went straight to 175, and I felt weak and dizzy. However, the calf did not stretch in time after skipping rope, and it grew into a muscular leg in just one month;
1, reduce fat and detoxify
Losing weight may be obvious. As long as you don't overeat and do more exercise, your weight will soon drop significantly. I lost about 5 kg in the first month, and the original edema has subsided. Because skipping rope perspires quickly, basically all over the body, and the acne and dullness on the original face quickly disappear, so I think it should also have the effect of detoxification.
2. More energy and better sleep.
The biggest advantage of exercise is that physical fitness is getting better and better, and energy is more vigorous. And it is also helpful to sleep, especially after skipping rope at night, which is especially fragrant at night.
3. Improve concentration and self-confidence.
When you insist on doing something for a month, whether it is to overcome external difficulties or internal emotional friction in the process, you finally insist on doing it; It is very helpful to build self-confidence, make yourself more convinced that you can change through actions, which also deepens your confidence in other things.
Every day 10 minute, start with a small thing, and try to stick to it 1 month, 2 months, 3 months. ...............................................................................................................................