How to jump rope is better? Jumping seems to be a relatively simple fitness exercise. In fact, there are many tricks to jump and fly. Jumping can also help us lose some meat reasonably. Let me give you a detailed introduction on how to jump rope. Let's have a look.

How to jump rope is better? 1 1. If possible, choose the malleable pavement as the address of the jumping fly.

2, wear casual shoes, you don't have to fly barefoot, especially beginners.

3. Choose a jump that suits your length.

4. Sing a song if possible. Good music can increase the driving force and show the sense of rhythm.

5. Start with low compressive strength. You don't have to jump for an hour at first. My suggestion is 15 for 20 minutes each time, three or four times a week, and then gradually improve.

6. Don't jump too high. Just two feet off the ground, so you can move more slowly and last longer.

7. Floor lighter. Imagine that you have been jumping on the glass floor. If you stand on the floor too heavy, you will crush the wooden floor. Install gently to the ground to reduce the impact.

8. The wrist turns slightly. You can push your upper arm up slightly, but your elbow should be close to your body. It is of course relaxing to keep the release pressure on your shoulders.

9. Change a fancy jump, such as jumping from two feet to one foot, or jumping to make yourself feel less bored.

10, when you feel tired at first, but you also have strength, you can do some "active rest", throw the jumping fly in your hand aside, but keep bouncing and slightly simulate the posture of turning the rope with your arms. That will give you some relief, extend your fitness time and improve your physical strength.

1 1. Remember to do some warm-up and stretching exercises before jumping, especially the calves. It is best to do stretching exercise after jumping flies, which helps to relieve the anxiety of leg muscles and relieve pain.

In the case of jumping flies, people's basic metabolism will accelerate and the demand for water will increase sharply. Coupled with intense exercise, the water in the human body is excreted according to a lot of sweating. Therefore, in the case of jumping flies, we should immediately replenish enough water to the human body and choose a pair of comfortable shoes.

How to jump rope is better? Take skipping rope for half an hour every day for example.

First of all, skipping rope for half an hour can consume 350-400 calories. The larger the body base, the more calories you burn. )

Skipping rope for one week consumes 2450-2800 calories, and skipping rope for one month consumes 10500- 12000 calories.

It takes about 7700 calories to burn one kilogram of pure fat.

It can be concluded that skipping rope for half an hour every day can reduce 0.6-0.7 kg of pure fat after one week. If you skip rope for half an hour every day, you can lose 2.7-3. 1 kg of pure fat after one month. The results calculated here are all pure fat. Compared with losing weight, losing fat is the real success of losing weight.

For a person weighing 55 kilograms, skipping rope for ten minutes can consume about 90 kilocalories, which is much higher than the 76 kilocalories consumed by playing basketball and the 74 kilocalories consumed by running. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. So skipping rope can be said to be an aerobic exercise that takes less time and consumes more energy.

How long does it take to jump rope to lose weight? Don't be too radical in sports. If you can't jump for half an hour at a time, you can jump rope several times, but you have to jump rope for half an hour. Jump rope for about three minutes at a time, and then take a break for one minute before continuing dancing.

This will make skipping more effective.

0 1, select the appropriate time.

Although skipping rope has a good effect on losing weight, you must be careful not to do it before and within half an hour after meals, and don't drink too much water before skipping rope to avoid hurting your stomach.

Some people are used to exercising before 8 o'clock in the morning. After a night of metabolism, the sugar in the body is basically exhausted. At this time, skipping rope can make the body quickly enter the stage of consuming fat. 4 pm to 7 pm is the best time to exercise to lose weight. At this time, skipping rope can achieve better weight loss effect.

02, the material is too fat.

If the body is too fat, it is easy to put too much pressure on the leg joints when skipping rope, which may easily lead to physical injury.

03. The venue should not be too hard.

Choose a skipping venue. Sometimes you must choose soft ground, such as lawn, and it is best not to jump rope on too hard ground, such as cement ground, so that your body will show a very strong tremor when jumping rope, which is not good for your body.

04. Diet control is equally important.

Many friends worked hard for half an hour and felt very hungry after dancing. At this time, they will eat a lot of food. As everyone knows, this will increase the risk of getting fat. Therefore, while skipping rope to lose weight, it is very important to control diet. Don't overeat and eat less fried, greasy and salty food.

Benefits of skipping rope to lose weight

(1) is very simple. Skipping rope to lose weight can be done at any time, and once learned, it is difficult to bring frustration to people.

(2) Exercise muscle strength and endurance. Skipping rope to lose weight can exercise the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, prevent the buttocks from sagging, keep a healthy figure, and also make the movements agile and stabilize the center of gravity.

(3) Promote 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. So skipping rope can burn a lot of fat, thus achieving a significant weight loss effect.