Jumping rope at home or outdoors is better. Skipping rope is a very common sport in life, and it is also suitable for all ages. So many people usually like skipping rope. Let's share whether skipping rope is better at home or outdoors.
Is it better to skip rope at home or outdoors? 1 outdoor.
Benefits of skipping rope
First: enhance flexibility and coordination! Skipping rope can exercise people's bounce, speed, balance, endurance and explosive power, and at the same time, it can cultivate accuracy, flexibility, coordination, tenacious will and enterprising spirit.
Second: Relieve the pain of cervical and lumbar vertebrae. Office workers sit in front of the computer every day and seldom exercise. After a whole day, many white-collar workers feel backache. And if you skip rope after work every day, it will be very helpful to relieve backache.
Third: strong muscles! Skipping rope is also very significant for losing weight. It can exercise your whole body muscles, eliminate excess fat in your hips and thighs, keep your body healthy, make your movements agile and stabilize your center of gravity.
Fourth: prevent disease! Skipping rope can prevent arthritis, obesity, osteoporosis, muscle atrophy, hyperlipidemia, insomnia and other diseases. Therefore, skipping rope often is healthier!
Fifth: prevent osteoporosis! Skipping rope can also prevent osteoporosis, because skipping rope can promote bone cell metabolism, prevent osteomalacia and increase bone strength, but if you exercise too much, it may also hurt Google and joints.
Disadvantages of skipping rope
1, fat people are not safe to jump rope.
Skipping rope is not a good way to lose weight, but a simple and easy overall training. Fat people are not allowed to jump more than eight beats at a time (that is, 64 beats) when doing aerobics, but skipping rope thousands of times at a time is too harmful to their knees. If the feet, knees and waist are injured, it is not suitable for this kind of exercise. Relatively speaking, walking, jogging and swimming are safer.
2, shoes must be high and shock absorption.
When skipping rope, you must wear shoes that can absorb shock and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You must buy ordinary sports shoes to protect your ankles and soles.
3. Skipping rope will not become elephant legs.
The thighs won't get thicker because of skipping rope, and they're not that high. Skipping rope will make the leg muscles smooth. In addition, this activity actually does not help to lose weight, but enhances heart and lung function.
4. Don't kick after jumping, jump for nothing!
After the jump, you must do stretching exercises. For example, stretching the calf: one foot is stepped on the step, half of the other foot is placed on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.
When skipping rope, the ground must be flat, so that you can lay a carpet or cushion. It is not suitable to practice on soft soil. Otherwise, the rope rubbing against the ground will raise a lot of dust and pollute the child's respiratory tract, which is not good for the eyes.
Can skipping rope lose weight?
The first point: jump rope for at least 20 minutes at a time.
Try not to rest during skipping, and be sure to maintain a balanced exercise intensity. And our time can't be less than 20 minutes. The longer we jump rope, the better the weight loss effect will be.
The second point: the strength of each skipping rope is controlled at about 75% of its own high strength.
If it is measured by heart rate, it is suggested that people who skip rope to lose weight wear devices for measuring heart rate during exercise, such as heart rate wrist watch and heart rate belt. Then judge whether the training intensity reaches 75% according to your heart rate. The formula for calculating heart rate is: (220- age) *75%, which is the heart rate that practitioners should keep during skipping to lose weight. Therefore, when skipping rope to lose weight, practitioners should make their heart rate reach the calculated heart rate value.
The third point: during skipping to lose weight, control the types and quantity of food for dinner every day.
As we all know, besides exercising to lose weight, we should also control our diet. During skipping rope, you should control your diet, especially dinner, with water, vegetables, fruits and a small amount of starch as the main food, and don't feel hungry. As for the amount of food eaten at dinner, here is an example. For example, you ate 1 bowl of rice before skipping rope to lose weight, so now you can eat half a bowl or not, mainly vegetables and fruits.
Point 4: Skip rope at least 3 times a week for at least 6 weeks.
In fact, the key point of skipping rope is persistence. If you can't persist, your previous efforts will be in vain. We can plan to jump three times a week and then stick to it for six weeks, and you will make amazing discoveries. I believe that when you find yourself thin and have a small waist, it must be a very fulfilling thing.
Is it better to skip rope at home or outdoors? What is the correct way to jump rope?
motor skill
Lateral oblique jumping can train endurance and strengthen abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
Simple jump rope preparation: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm).
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Jump on one knee
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
Split-leg jump
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Double-arm cross jump
First do jump rope to prepare for exercise, and then cross your arms to jump rope. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
Jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
Lateral foot jump
Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
It should be noted that there are many kinds of skipping rope. If you want to learn to skip rope, you should start with the most basic skipping rope. In addition, we must pay more attention to the choice of rope, wear flat shoes, and don't jump too high, too fast or too slow. You should master the speed yourself.
Is it better to skip rope at home or outdoors? Three ways to lose weight by skipping rope in the morning.
Stretch your legs and jump rope
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!
Leg-lifting skipping 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 the 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.
However, you can only reduce your legs. In addition to skipping rope, you should also pull the ligament before going to bed every day, eat more fruits and vegetables every day and insist on drinking water. Try to exercise 2-3 times a week if possible. Girls can swim and do sports.
If you want to lose weight effectively and achieve better results, then you need to pay special attention to these common sense and content problems mentioned above. We need to pay attention to these methods and skills to lose weight, so that we can lose weight more easily and quickly and let ourselves have a slim figure.