Skipping rope for 20 days is a common exercise, and most people can practice it. Except for the elderly, skipping rope helps to burn fat and lose weight. Here are some pictures of skipping rope for 20 days.
Skipping rope for 20 days 1 After skipping rope for 20 days, they became like this!
Stick to skipping rope
Is it really possible to get thinner?
This fat uncle's inspirational story is worth reading by fat friends.
His name is Jim, and he is middle-aged to the core.
In order to lose weight, he ordered himself one.
The duration is 10 week.
Stick to the challenge of skipping rope for half an hour every day.
At first, he weighed 70 kilograms.
Jump 1 minute needs to stop for 30 seconds.
A week later, I finally made a breakthrough.
You can jump rope for 2 minutes.
After five weeks, the weight changed.
It dropped by about 1, 8 kg.
By week 10,
Uncle Jim has lost about 5 kilograms.
The body shape of the whole person has changed obviously.
Can you believe it?
A paunchy middle-aged man.
By skipping rope, the whole person has changed.
This change seems to Huzhujun.
This is not just about losing weight.
It is also a change of temperament from beginning to end.
One word: cool.
20-day body shape change of skipping rope Figure 2 Benefits of male skipping rope
1, enhancing flexibility and coordination.
Skipping rope can exercise people's bounce, speed, balance, endurance and explosive power, and at the same time, it can cultivate accuracy, flexibility, coordination, tenacious will and enterprising spirit.
2. Relieve the pain of cervical and lumbar vertebrae.
Office workers sit in front of the computer every day and seldom exercise. After a whole day, many white-collar workers feel backache. And if you skip rope after work every day, it will be very helpful to relieve backache.
3. Strong muscles
Skipping rope is also very significant for losing weight. It can exercise your whole body muscles, eliminate excess fat in your hips and thighs, keep your body healthy, make your movements agile and stabilize your center of gravity.
4. Prevention of diseases
Skipping rope can prevent arthritis, obesity, osteoporosis, muscle atrophy, hyperlipidemia, insomnia and other diseases.
5. Prevention of osteoporosis
Skipping rope can also prevent osteoporosis, because skipping rope can promote bone cell metabolism, prevent bone softening and increase bone strength, but if you exercise too much, it may also hurt Google and joints.
Benefits of women's skipping rope
1, promoting metabolism
Many women are very concerned about losing weight. Skipping rope is an aerobic exercise, and the main energy for continuous skipping rope is fat rather than sugar. Therefore, skipping rope can burn a lot of fat, which has a positive effect on losing weight and lowering blood fat.
2. Enhance cardiopulmonary function
Skipping rope can make the blood get more oxygen and keep the cardiovascular system strong and healthy.
3. Prevention of various diseases
Skipping rope to lose weight can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases.
Precautions for skipping rope
Take off and land with the forefoot. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When jumping, breathe naturally and rhythmically.
Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
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 make your hands move in a circular motion on the side.
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.
Skipping time is generally unlimited, but you should 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.
Skipping rope for 20 days. Figure 3 emphasizes the role of skipping rope.
First, skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness exercise 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.
Second, skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. 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.
Third, the weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep your body healthy, make your movements agile and stabilize your center of gravity.
However, if you want to use weighted skipping, you need to pay attention to some things. For example, before skipping rope, you should do warm-up activities, not only leg joints and ankles, but also hands and wrists. Because this is a load-bearing skipping rope, that is to say, there is a load at the handle, so you should move your wrists here to avoid future injuries.
Fitness precautions
1, sweat, be careful of dehydration!
Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.
Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about 2 liters of water every day, and men who exercise consume twice as much water.
2. Chromium should be supplemented in time during training.
Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat. High-quality grapes and raisins have the reputation of natural "chromium bank". Under normal circumstances, men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double the chromium supplement.
3, there is often congestion on the body, and vitamin K needs to be supplemented.
Some people will bruise or bruise when they bump lightly during exercise, which will last for a long time. This is the lack of vitamin K in the body. Vitamin K is a "hemostatic hero". Without it, blood will delay coagulation, and in severe cases, blood will not coagulate.
Cauliflower is rich in vitamin K. Eating cauliflower 2~4 times a week can relieve bruises or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.
4, exercise cramps, pay attention to supplement calcium and magnesium.
Symptoms of leg cramps after exercise do not mean exercise overload, but lack of nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.
The daily calcium requirement of adult men is 1000~ 1800 mg, and the recommended daily dietary amount of magnesium is 350 mg. The source of calcium is rich, and the milk we drink every day is rich in calcium. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.