The winter vacation is coming. I want to lose weight in these 20 days. At present, my height is 170 and my weight is 130. I just need to lose 10 kg and 20 kg. I'd better have a concrete plan. Thank you. Skipping rope has always been favored in various weight-loss exercises. Skipping rope for 30-40 minutes can consume 300 kilocalories, while a bowl of white rice consumes about 2500 kilocalories. For every kilogram of fat lost, you need to burn about 7700 kilocalories.

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. 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.

First, make a step-by-step skipping plan.

MM who uses skipping rope to lose weight for the first time can make a "skipping rope gradual plan" first.

When I am a novice, I only jump in one place 1 minute;

After 3 days, jump continuously for 3 minutes;

After 3 months, jump continuously for 10 minute;

After half a year, a "series jump" will be carried out every day, for example, every time for 3 minutes, ***5 times, until every time for half an hour. If you can jump for half an hour at a time, it is equivalent to jogging for 90 minutes, which is already a super-standard aerobic fitness exercise.

Second, learn more and practice skipping tricks.

Fat burning power is increased by 20%: jump forward (the rope is wound from back to front) and jump backward (the rope is wound from front to back) at intervals.

Fat burning power increased by 40%: cross your hands and weave flowers.