Skipping rope is a sport that accompanies us to spend a happy childhood.

Has turned gorgeous and become the first choice for celebrities to lose weight.

Even Jack Gironho, the super handsome guy in Hollywood.

Crazy about it, too

Because once the host asked how to keep fit.

Eldest brother jumped with excitement.

After taking off the suit

His figure is like this.

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I believe that when many sister papers see photos,

The heart must be ups and downs.

There must be a voice:

Why can skipping jump out of such a good figure?

Don't worry, I'll explain it to you one by one.

Why can skipping rope reduce fat?

In fact, the fat burning effect brought by skipping rope is not only based on our jumping in place, but mainly combined with the "interval training" mode, that is, the movement mode of "moving, stopping, moving and stopping" when skipping rope, to quickly improve our heart rate and accelerate energy consumption. The body must mobilize more fat to produce energy.

What is the fat-reducing effect of skipping rope?

According to the American Sports Medicine Association, a 70kg person can burn 370 calories by skipping rope at high speed for half an hour!

It doesn't seem to consume more than running, does it?

Here comes the point! In addition to the heat consumed in the process of skipping rope, what is even more powerful is the "aftereffect" produced after skipping rope. After-burning effect means that the body will continue to consume energy after exercise, mainly to repair the "damage" suffered during exercise.

Simply put, it will burn more calories, which is why skipping can lose weight so well!

How much fat can you lose by skipping rope 10 week?

Sam, a British brother, started skipping training for 10 weeks in order to reduce his body fat rate. Sam didn't cooperate with other aerobic exercises at the beginning of this experiment, and only did skipping training for 30 minutes every day.

Next, let's take a look at his changes!

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Before testing

The weight is 82kg, and the body fat 14.3%.

First week

Body weight is 8 1.4kg, and body fat 13.5%.

Second week

Body weight 8 1. 1kg, body fat 12.9%.

Can see

Sam's body fat is declining.

Fifth week

The total weight is 78.9 kilograms.

Body fat also reached 10.6%.

For men,

About 3-4% of body fat is essential fat.

For women,

10~ 12% fat is essential fat.

While the body fat of boys exceeds 25%.

More than 35% of women are obese.

Eighth week

Body fat has reached 9.2%

We know that the body fat of boys is below 10%.

It can be said that it is very strong

Ninth week

Physical fitness has reached 9%

Finally completed the 10 week challenge.

Sam successfully reduced fat by 6.9%.

The muscle lines are already obvious!

Shiny six-pack ABS+mermaid line perfect.

But a warm reminder, although skipping rope is good, you should also pay attention to the method. In order to prevent muscle injury in joints, you must warm up and stretch before starting exercise!

If you want to jump rope well, you need to do the following five things.

Wear sports shoes with good shock absorption and cushioning to reduce the joint burden, but the sole should not be too thick, so that half of the sole can fully feel the ground.

The center of gravity leans forward slightly, the knees are always slightly flexed and remain elastic, and the toes land first when landing.

Don't jump rope on the hard concrete floor. It is best to choose plastic floor or gym soft floor.

Pay attention to the strength training of leg muscles, and muscles protect joints. If you just keep bouncing, it's really easy to hurt your knee. And pay attention to reduce the jump amplitude and speed up the frequency.

If you have friends who are tired of running, try the skip menu below:

Jump rope easily for 3 minutes (interval 1 min)

Stand still for 60 seconds

Jump your feet backwards for 60 seconds.

Jump your feet left and right for 60 seconds (feet together, pointing left and right)

Jump for 60 seconds

Run and jump in the same place for 60 seconds (1 rest for 2 minutes after the group ends)

In fact, no matter what kind of sports,

At first, I felt very tired and difficult.

But stick to it, and eventually you will understand.

What I thought I couldn't do

Always spend it unconsciously.

A goal that was initially considered difficult to achieve.

It will always be achieved through unremitting efforts.

Remember!

Your persistence

It will be beautiful in the end.

End—