Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.

Aerobic exercise can effectively burn fat, while strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other.

If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of strength exercise to continue losing weight.

If you want to lose weight, you must exercise strictly for 3-5 days a week for 30-60 minutes each time, alternating aerobic and strength. Or exercise 3-5 days a week for 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible.

Extended data:

Benefits of skipping rope

Skipping rope can prevent osteoporosis.

Skipping rope can not only be used as a form of entertainment, but also has many benefits to people's health. You can increase the intensity of exercise according to your actual situation, and different people have different effects. Of course, the benefits of skipping rope are the same as enhancing immunity and vital capacity.

2. Enhance flexibility and coordination.

Nothing to eat junk food, study all day and lack of exercise, which leads to more and more little fat people now. A famous British fitness instructor made a statistical comparison of various exercise modes based on the calories consumed in half an hour. The results are: 450 calories for track and field, 250 calories for basketball, 330 calories for cycling, 300 calories for jogging, 75 calories for walking and 400 calories for skipping rope.

By comparison, we can clearly see the advantages of skipping rope. Children who are nervous about learning can make their muscles strong within half an hour, eliminate excess fat in their hips and thighs, meet the requirements of exercise and not be obese.

3. Relieve the pain of cervical and lumbar vertebrae

White-collar workers are also a sports problem. Sitting in front of the computer all day, I seldom engage in strenuous exercise. Once the operation, I will ache all over for a few days. However, exercises with too strong regularity, such as yoga, are difficult to complete on time and in cycles. For white-collar workers, skipping rope is the best choice.

Because skipping rope is not limited by equipment, only one rope is needed. There is no venue restriction, unlike ball games, which need a venue. And don't teach skipping. You can get started with two strokes. It's easy to learn. White-collar workers can exercise at will.

People's Network-What is the most weight-losing exercise? Five recognized most effective aerobic weight-loss exercises.

People's Network-Skipping rope often helps to prevent osteoporosis, and it is best not to exceed 10 minutes at a time.