Other jumping methods of skipping rope to lose weight
1. Leg-lifting jump rope
One leg is raised at a right angle, and the left and right legs jump alternately. The point is to jump on your toes. If it is difficult to change legs continuously, you can jump once and adjust the rhythm slightly before changing legs.
Wave skipping rope to both sides.
After jumping over the rope with your feet together, swing the rope and open one leg to one side. When the rope is about to return to the front, jump with your feet together again. Then switch legs and repeat the same action.
Jump rope with open legs
After jumping with your feet together once, spread your feet outward and wave the rope. When the rope turns back to the front, put your feet together and jump again to exercise the thigh muscles.
One-legged jump
Keep running and jump over the rope with one leg in turn. Jump as fast as possible after practice, so as to effectively lose excess fat on your legs!
Skipping rope to lose weight 1 hour burning fat 1300 calories =3 hours jogging.
If you insist on jogging for three hours every day, you must think it is impossible. And if you skip rope by changing patterns every day 1 hour, isn't it much easier and more interesting? It is found that skipping rope 1 hour can burn at least 1 300 calories, which is equivalent to jogging for 3 hours and dancing for 2 hours, which is super slimming.
Can skipping rope lose weight?
Losing weight means losing fat. The effect of losing weight by exercise is not obvious, but it is very scientific. Skipping rope consumes 400 calories every half hour, which will burn a lot of fat and will not rebound.
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. The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour.
Skipping rope has a remarkable effect on losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity.
This method of losing weight is simple, interesting and unaffected by the climate. It is a sport suitable for men, women and children. You only need a rope to lose weight. Skipping rope to lose weight is mainly used to eliminate fat in legs, temples, waist and arms. This kind of exercise is suitable for obese people and can also promote edema obesity to some extent.
Precautions for skipping rope to lose weight
1. Try to avoid the concrete floor and prepare a pair of sports shoes with good shock absorption effect to slow down the impact on knees or ankles. Because skipping rope is a jumping action, when the body center of gravity moves down, there will be a burden on the knees or ankles. It is best to choose lawn, wood floor and mud with moderate hardness, so as not to damage joints and easily cause dizziness. If you jump on hard ground, you must wear thick soft shoes.
2. Because the heartbeat will accelerate rapidly in a short time. So, when you start skipping rope, you must do it step by step. Don't jump too fast at first. Jump about 60 times a minute. Try to jump for 30 seconds first, then warm up for 3 minutes without moving, and then continue until you get used to it. If there is any little comfort in the process, stop.
3. Obese people should take off and land with both feet at the same time to avoid joint bearing and injury. Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your BMI is over 30, you'd better not choose skipping rope.
4. The stretching action after skipping rope is very important, especially for young girls, who always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
5, skipping rope to lose weight must have a rope? Actually, it's not necessary Because the girl's skin is tender, if she is accidentally thrown by a rope, she will leave an ugly scar, which is not worth the candle. As long as you keep the same posture as skipping rope and exercise for more than 40 minutes, you will lose weight.
The best time to jump rope to lose weight.
It is unscientific for some people to jump rope before meals in order to reduce their appetite. In theory, strenuous exercise is not allowed before meals and one hour after meals. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills, do it at this time, at least one hour before dinner time.
I don't advocate doing morning exercises and skipping rope to lose weight. Some people even get up at three or four o'clock to exercise and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. So don't jump rope after sunrise if you have time.