Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.
Skipping rope is one of the best fitness exercises. Relevant test data prove that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple and interesting, and it is not affected by the climate.
Skipping rope to lose weight should take at least 30 minutes, because less than 30 minutes can't achieve the purpose of burning fat at all, and the longest time can't exceed 2 hours, because overtraining for more than 2 hours will make the body extremely tired. Skipping rope should not be less than 4 times a week, but not more than 6 times. Just keep exercising for 40 minutes at a time. You usually need a day's rest and thinking, so that you can improve faster. Of course, how long you jump each time is very flexible, depending on your physical condition and weight loss needs.
In order to get a more significant slimming effect, experts suggest: at first, jump 60- 100 times a day, and finish it in 2-3 times with an interval of 1 minute. After that, gradually increase the number of times a day, and the increase range is appropriate to not feel excessive fatigue. When it is increased to 400-500 times a day, you can start skipping to lose weight. After that, keep jumping 400-500 times a day, twice, with an interval of 1 minute, and keep the jumping speed between 60- 160 times a minute.
Diet should also pay attention to:
1, control calories and fat. Always be careful about the calories of food, eat less fat in your diet and eat more fish, beef or chicken.
2, the diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
3. Eat more fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
4. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.