To be exact, people will burn fat as long as they are jumping, and skipping rope is no exception. If they jump more than 150 continuously, they will feel hot. Exercise every day, increasing the number of times, can increase vital capacity, jumping ability will be relatively improved.
Skipping rope to lose weight
In recent years, some foreign fitness experts especially admire skipping. Because it has many advantages:
1. Simple. 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.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have 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 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 can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
Skipping rope is not only an effective fitness exercise, but also an excellent physical exercise. It can effectively train individuals' agility and endurance, and it is a good way to keep fit. Jumping rope can be described as a "small effort, big harvest" sport, because: the equipment only needs a rope, light clothes and a pair of suitable sports shoes. The amount of exercise is optional, and the skipping rhythm can be fast or slow, which is suitable for people with different physical fitness. There is no limit to the number of participants, and one person or a group can participate. The use of hands, feet and brain can easily strengthen the exercise and sensitivity of limbs. Jumping rope is like jumping with an object equal to your own weight, which helps to enhance muscle endurance and cardiopulmonary function. The amount of exercise is all over the body, and the posture is easy to develop evenly. Accelerate human metabolism, enhance blood circulation, strengthen heart and blood vessel functions, and contribute to physical and mental health.
Skipping trilogy
first part
Choose the rope that suits you. The length of the rope should depend on the height of the individual. Its calculation method should be about twice the height of an individual below the waist, and a rope with a moderate length can smoothly bypass the body and head. Too long or too short rope will make skipping movements uncoordinated.
the second part
Choosing the right sports shoes In order to reduce the impact caused by the connection between the sole of the foot and the ground when skipping rope, it is best to choose sports shoes with shock absorption or elastic design.
the third part
Do warm-up exercises before skipping rope. Warm-up exercises should be mainly stretching exercises, and each action should be kept for 8 ~ 10 seconds to achieve soft and relaxed stretching of muscles, so that muscles can be fully prepared for further exercise. Generally speaking, the whole warm-up exercise takes about 10 to 12 minutes, but it must be lengthened or shortened according to the temperature of the weather at that time to make the body temperature rise slightly and breathe smoothly.
part four
Jump rope posture should be correct, eyes should look forward, back should be straight, elbows should sink, and arms and elbows should form an angle of about 90 degrees.
Jump rhythmically on tiptoe or forefoot.
The fifth part
Do relaxation exercises after skipping rope, relax as much as possible and take a deep breath. You can relax all parts of your body by walking until your body temperature and breathing return to normal.
Jumping rope fancy
Jumping rope is a creative sport. A simple rope can create different styles. It can be said that there are thousands of changes, and individual, double and even collective fancy emerge one after another.
Single fantasy
Double fancy friends dance fancy
Unilateral cyclic jump mode
Basic fancy of collective fancy rope
Big rope jump interactive rabbit jump interactive skipping rope.
Skipping rope is not only an effective fitness exercise, but also an excellent physical exercise. It can effectively train individuals' agility and endurance, and it is a good way to keep fit. Jumping rope can be described as a "small effort, big harvest" sport, because: the equipment only needs a rope, light clothes and a pair of suitable sports shoes. The amount of exercise is optional, and the skipping rhythm can be fast or slow, which is suitable for people with different physical fitness. There is no limit to the number of participants, and one person or a group can participate. The use of hands, feet and brain can easily strengthen the exercise and sensitivity of limbs. Jumping rope is like jumping with an object equal to your own weight, which helps to enhance muscle endurance and cardiopulmonary function. The amount of exercise is all over the body, and the posture is easy to develop evenly. Accelerate human metabolism, enhance blood circulation, strengthen heart and blood vessel functions, and contribute to physical and mental health.
Skipping trilogy
first part
Choose the rope that suits you. The length of the rope should depend on the height of the individual. Its calculation method should be about twice the height of an individual below the waist, and a rope with a moderate length can smoothly bypass the body and head. Too long or too short rope will make skipping movements uncoordinated.
the second part
Choosing the right sports shoes In order to reduce the impact caused by the connection between the sole of the foot and the ground when skipping rope, it is best to choose sports shoes with shock absorption or elastic design.
the third part
Do warm-up exercises before skipping rope. Warm-up exercises should be mainly stretching exercises, and each action should be kept for 8 ~ 10 seconds to achieve soft and relaxed stretching of muscles, so that muscles can be fully prepared for further exercise. Generally speaking, the whole warm-up exercise takes about 10 to 12 minutes, but it must be lengthened or shortened according to the temperature of the weather at that time to make the body temperature rise slightly and breathe smoothly.
part four
Jump rope posture should be correct, eyes should look forward, back should be straight, elbows should sink, and arms and elbows should form an angle of about 90 degrees.
Jump rhythmically on tiptoe or forefoot.
The fifth part
Do relaxation exercises after skipping rope, relax as much as possible and take a deep breath. You can relax all parts of your body by walking until your body temperature and breathing return to normal.
Jumping rope fancy
Jumping rope is a creative sport. A simple rope can create different styles. It can be said that there are thousands of changes, and individual, double and even collective fancy emerge one after another.
Single fantasy
Double fancy friends dance fancy
Unilateral cyclic jump mode
Basic fancy of collective fancy rope
Big rope jump interactive rabbit jump interactive skipping rope.