Not recommended
Rope skipping weight: more than 150kg.
Jumping rope is not recommended for babies who weigh more than 150 kg, because it is easy to cause excessive knee pressure and damage to the knee, and the overweight body has a poor sense of balance, which is also easy to cause poor performance standards when jumping.
Prelude to skipping rope: jump directly
Many treasures will choose to jump directly without warming up, which is a very bad exercise habit, because it is easy to cramp and increase the chance of joint injury. At the same time, because it does not touch the blood circulation of the body and does not exercise directly, the weight loss effect is reduced.
Feel free to do it.
Skip time: morning/evening
The premise of skipping rope in the morning is to exercise before breakfast, which can keep you in good condition all day. Jumping rope at night is 2 hours after dinner, which can promote the consumption of residual calories and touch your sleep at night. Skipping rope at noon is not recommended, which will easily affect work.
Prelude of skipping rope: 3-5 minutes to warm up.
Warm up before skipping rope, such as twisting your joints, or holding your legs high, so that your body feels that you are entering a stage of exercise, which can improve your weight loss effect.
While protecting the expansion of muscles and joints.
Not recommended
Skipping ground: hard ground
For buns with a certain weight base, jumping on the hard ground for a long time puts great pressure on the knees. In the long run, he will even wear a meniscus, which will bring a burden to his body.
Novice skipping: high intensity
For some novice steamed stuffed buns, don't set too high intensity and too high goal at first, because it will easily affect persistence, and the intensity beyond the body's tolerance will easily cause certain harm, which is not worth the candle.
Feel free to do it.
Megarope floor: skipping mat
You can choose the plastic floor in the community, or you can prepare a skipping mat for yourself, which can reduce the pressure on your knees and reduce the noise. It is a good choice for buns who plan to rely on skipping rope to reduce buses for a long time.
Beginners jump rope: starting at 500
Beginners can jump rope to lose weight, starting from 500, and then increasing it to 100, 100, giving the body a time to adapt, increasing it 4-5 times a week in the shaping stage, and controlling the skipping time at 30 minutes each time.
Not recommended
Jump rope posture: heel landing
When we jump rope, we can't land on our heels first. This landing posture does not have the buffer of our arch, so that our knees directly receive the impact of the ground, which will hurt our knees and make it difficult to jump rope for a long time.
Jump rope height: the higher the better.
Skipping rope is definitely not the higher the jump, the better the effect. On the contrary, this way will only make you jump faster and shorter, and even make your ankles and knees suffer high-intensity impact and injury. This is a wrong idea.
Feel free to do it.
Skipping posture: Toe/forefoot landing Toe or forefoot landing is the correct landing posture, because it can grasp the center of gravity of our body, and at the same time, because of its good cushioning, it is not easy to damage ankles, knees and waist, so that skipping rope for a long time can lose weight.
Jump rope height: the rope can pass through.
As long as our skipping rope is high enough and the rope is easy to pass through, we should use our ankles instead of our knees when skipping rope. You can only jump with your ankles for a long time, and your knees will be accidentally injured.
Not recommended
Skipping rope wearing: skipping rope barefoot
Don't think that you can touch the circulation of the soles of your feet by skipping rope barefoot. In fact, skipping rope barefoot is more harmful to the arch and knee joint than massaging the soles of the feet. Even if it takes a long time, it will cause deformation of the feet, and it is not recommended.
Skipping rope selection: plastic skipping rope
The popularity of plastic rope skipping is very high, which is no problem for beginners. But if it is used to lose weight, there is a problem that it is too light, so the swing is not very strong, and there is a tangled problem, which is more suitable for primary school students or middle school students.
Feel free to do it.
Skipping rope: soft-soled shoes/running shoes.
Most soft soles and running shoes are shock-absorbing designs, so they are very good for skipping rope. Secondly, running shoes with thin forefoot and thick soles are more suitable for buffering the whole skipping movement and increasing the weight loss effect.
Skipping rope selection: cordless skipping rope
Cordless skipping rope has several advantages. First of all, it can be used at home, and there is no sound of rope hitting the ground. Second, it will not risk using others outdoors, nor will it beat itself for balance. It's a good choice.