1, 30 minutes before meals and one hour after meals, skipping is not allowed. Exercise before meals excites the digestive system, and strenuous exercise after meals affects food digestion, because a lot of blood will gather in the digestive system after meals. It will cause stomach trouble for a long time.
2. It is not advisable to jump rope just after getting up in the morning and before going to bed at night. The correct exercise time should be 30 minutes after getting up in the morning and two hours before going to bed.
3. The best time for human activities should be from 3 pm to 8 pm, so the best time for skipping to lose weight can be regarded as this time period, as long as you exercise fully, you can get a good weight loss effect.
Skipping rope is an essential warm-up activity to lose weight.
Although some people think that skipping rope is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 of running. And as long as you can master the skills of skipping rope and land with the front end of your foot, you can reduce the impact on your body. Skipping rope can not only enhance your heart and lung function, as well as the muscles of major parts of your body, but also train your sense of balance and agility. The most attractive thing is that as long as you can keep the speed of 120- 140 times per minute, you can burn 600- 1000 calories in an hour.
Skipping rope is an intense sport. Be sure to prepare for all parts of your body before practice, such as shoulders, arms, wrists and ankles. When you start to practice skipping, you should go from slow to fast, from easy to difficult. At first, the exercise time is 5- 10 minutes, and then gradually increase to 10- 15 minutes, with a short rest in the middle, and then jump.
Choose a good skipping rope.
Jumping rope only needs a little space for activities, but the ground for activities must be flat. It is best to put carpets and cushions on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles when they touch the ground, otherwise the reaction force during jumping may affect the spine and brain, causing sports injuries. It is worth noting that it is best to wear a sports bra or choose cotton underwear with good support when skipping rope, which can protect the chest muscles and avoid strain.
Sharp tools make good work. The most important tool for skipping rope is skipping rope. When choosing, as long as the length and weight are comfortable, no matter what material. However, due to the different materials, it will be too thick, too heavy or too light, so it is better to choose the rope with suitable material. It is suggested that beginners can choose a longer rope, swing a little more and slow down, and then gradually improve the requirements, shorten the length of the rope and increase the intensity of exercise.
Now there is an electronic counting skipping rope, which can not only count automatically, but also show how many calories are consumed and how many kilometers are traveled. It is very convenient and makes skipping rope no longer boring. Besides, you can also listen to music or watch the scenery while skipping rope, and turn skipping rope into an interesting sport.
The correct way to lose weight by skipping rope
Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
When skipping rope, you should take off with your forefoot and land. Remember not to touch the ground with your whole foot or heel to avoid brain vibration. When jumping, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically.
When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on your side. Every time you shake it, the rope goes up and down from the ground behind you and turns around. The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.
There must be no lack of relaxation exercise.
Beginners should not jump too fast at first, but pay special attention to the stretching of calf muscles. In principle, you can have a rest after jumping 100 and 200 times. To achieve the expected effect, you should jump at least 100 times per minute, and the ideal heart rate is about 150 times per minute.
As you become more proficient, your skills and physical strength are getting better and better, and the effect of exercise needs to be greatly increased. If you can jump to 140 every minute, the exercise effect is equivalent to jogging for half an hour as long as you jump for 6 minutes, and if you go jogging after skipping rope, you will find that your vital capacity is getting bigger and bigger.
Don't stop immediately after jumping rope violently, but continue at a slower speed. Skipping rope is also one of the most suitable sports for physical exercise. In addition, there are various patterns of skipping rope, which can be simple or complicated. You can do it at any time and learn it once. Therefore, it has become a popular fitness method all over the world. In addition, more and more entertainment stars also use skipping as a way to keep fit and exercise themselves.
Skipping rope is a relatively simple slimming exercise. Jump 140 times every 5 minutes, which is equivalent to jogging for half an hour. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women. But skipping rope is also to seize the opportunity!