Jumping rope for two months didn't lose weight at all With the improvement of living standards, more and more people are obese because of unbalanced diet and lack of exercise. Skipping rope is a good way to lose weight See how skipping rope hasn't lost any weight for two months.

Why didn't you lose weight after skipping rope for two months? First of all, you must consider your diet.

Skipping rope consumes about 500 to 700 kilocalories an hour. If the group jumps, each group has fewer times and the rest time between groups is long, then the heat consumption level will be lower.

Suppose you go home to eat two or two Dongpo pork, then it may only take ten minutes to go back with about 500 to 600 calories. From the heat point of view, the heat consumed by skipping rope is offset.

If exercisers really spend a lot of time on skipping rope, such as high-frequency exercise every week, skipping rope for 30 to 60 minutes at a time is enough to make novice athletes feel hungry and have an appetite.

How to operate specifically? There are two suggestions:

(1) Take necessary and basic dietary control measures, such as estimating daily calorie consumption to ensure the existence of energy gap; Reduce the intake of greasy food, etc.

(2) Take some strict and efficient diets to lose weight, such as low-carbon diet, low-fat diet and low-calorie diet.

From the experience, most people who insist on exercise seriously, if their weight or body fat has not changed, are mostly related to uncontrolled diet.

Secondly, look for problems from the movement itself.

(1) Check the three main factors that affect the effect of losing weight by exercise.

Exercise frequency, exercise duration and exercise intensity are the three most important and direct factors that affect the weight loss effect.

Exercise frequency, that is, take part in physical exercise several times a week. Whether it is to lose weight or gain muscle, it is the most basic requirement to participate in sports three times a week in order to accumulate fitness effects. If you want to have a better fitness effect, the easiest way is to increase the frequency of exercise, from 3 times to 5 times or even more, provided that the body can bear it and return to normal.

Exercise duration, fitness coaches often suggest that aerobic exercise should start for at least 30 minutes, so as to ensure the fat burning effect. Because after about half an hour, the body has switched to the mode of burning fat to get energy.

Of course, because skipping rope has great pressure on the heart and lungs, few people can jump for half an hour or 1 hour continuously, but it doesn't matter, just jump in groups.

Exercise intensity. As I said just now, skipping rope will make the heart beat faster, so its exercise intensity is enough. Skipping rope to lose weight, as long as you can insist on completing every skipping action, don't worry too much about strength. Only the rest time between groups should not be too long, and the lower limit can be "60% of 220 years old". When the heartbeat approaches this lower heart rate, you can start the next group of skipping rope.

The captain need not be too dogmatic. They can not use the formula, but just feel "able to withstand the current intensity of exercise", that is, rest between groups until you feel ok, and then start the next group.

(2) Check whether the sports skipping scheme is unchangeable.

Assuming that the exercise intensity is low and the body adapts quickly, and then the rope skipping person is "addicted" to this "comfortable skipping" rhythm, then the weight loss effect will also stagnate. Therefore, it is very simple to change the unchangeable skipping plan, as long as the rhythm of skipping makes the body feel "tired" again. For example:

Use 1 min to jump. The more jumps in one minute, the better. The sooner the better.

Increase the number of skipping rope in each group, or reduce the rest time between groups;

Use the double-flying or triple-flying jump method.

Third, other factors.

Factor 1: Pay attention to body fat rate. The essence of losing weight is to lose excess fat in the body, so don't care too much about weight. As long as the body fat rate drops, weight loss will be effective. Even if a person does nothing, it is normal to have a small weight fluctuation of two or three kilograms a day.

Factor 2: Be patient. You can't get fat in one bite, and you can't lose weight in one day. As long as the method is correct and skipping rope is adhered to, novices can usually achieve obvious weight loss effect within one month.

Factor 3: Individual differences. Some people can lose weight quickly as long as they exercise, and some people spend half a day trying to lose weight. Individual differences will also have an impact on the weight loss effect of skipping. In addition, the younger the skipping rope, the better the weight loss effect, and vice versa.

Factor 4: Initial body fat percentage. Generally, the higher the initial body fat rate, the more obvious the effect of weight loss through skipping and other sports.

Jumping rope for two months didn't lose weight at all What are the benefits of skipping rope?

First, lose weight and get in shape

Skipping rope can not only lose weight, but also make the muscles of the whole body symmetrical and powerful, and at the same time make the respiratory system, heart and cardiovascular system fully exercised. 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.

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.

Second, promote heart function.

Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Skipping rope can promote organ development, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality. When skipping rope, the whole body movement and the stimulation of thumb points by holding the rope will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for brain health.

Third, strengthen coordination.

Long development. When skipping rope, the muscles of the lower limbs contract rhythmically. When landing, the body weight exerts appropriate pressure on the bones of the lower limbs, which can stimulate the bones to strengthen and promote the growth of children's bones and the development of joints and ligaments. When jumping short rope, the upper and lower limbs with shaking and jumping are coordinated; When jumping long rope, there is the cooperation of partner throwing rope and collective skipping rope. To accomplish these coordinated actions, it is necessary to adjust the nervous system.

Therefore, it can enhance the flexibility of the nervous system, train children's quick physical reaction, sense of time and space, develop their ability of observation and judgment, as well as the accuracy and coordination of movements, promote the development of brain function and cultivate their spirit of close cooperation.

Fourth, increase

Skipping rope helps young people grow taller.

Fifth, improve children's memory.

Because children keep counting in the process of skipping rope, the cerebral cortex is in an excited state, which helps them to transform abstract memory into image memory; It can promote children's ingenuity, and the human body will feed back information to the brain during exercise, thus stimulating the brain to think positively. Children skipping rope can improve their thinking sensitivity and judgment, which is conducive to the coordinated development of children's physical strength, intelligence and adaptability.

Sixth, strengthen the strength of lower limbs.

Skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at about the same level as jogging, but it can avoid the pain of knees and ankles caused by running. Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs. Sticking to skipping rope also has the effect of fitness and weight loss, which makes calf muscles explosive and thigh and hip muscle fibers stronger.

Seven, increase the bounce.

In the process of skipping rope, your feet are beating all the time. Practicing skipping rope 1-2 hours every day can effectively improve your jumping ability. Jumping ability is the comprehensive embodiment of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.

So you can't think that you can jump all day just by improving your jumping ability. We must insist on stretching tendons, ligaments and muscles in all parts of the body every day to expand the range of joint activities, and at the same time do all kinds of complex gymnastics that are conducive to improving physical coordination.

Jumping rope for two months didn't lose weight at all 3 How to lose weight by skipping rope?

1, how to jump rope correctly

When skipping rope, be steady and keep breathing rhythmically. Keep your upper body balanced and don't swing from side to side. The human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Don't jump too high when skipping rope, as long as the rope can pass.

Step 2 design a skipping plan

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

3, skipping exercise control to lose weight

When using skipping rope to lose weight, we need to pay attention to a gradual and quantitative problem. Some people are eager to lose weight and want to achieve the effect of losing weight in a few days. Therefore, skipping rope desperately and increasing skipping time will not only fail to achieve the effect, but also easily cause sports injuries, muscle aches and other symptoms. Beginners jump 60- 100 in each group. 2- 3 times, interval 1 minute. Normal people jump 400- 500 in each group. Divided into 2 times, with an interval of 1 minute. It is recommended to monitor the heart rate and tachycardia.

4. How long does it take to lose weight?

Skipping rope can't be less than 30 minutes, because less than 30 minutes can't achieve the purpose of burning fat at all, and it can't be longer than 2 hours, because overtraining for more than 2 hours will make the body extremely tired. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster.

What are the benefits of skipping rope to lose weight?

1, the method is simple.

Skipping rope is simple and varied, some simple and some complicated. You can do it at any time and learn it as soon as you learn it. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.

This method of losing weight is simple, interesting and unaffected by the climate. It is a sport suitable for men, women and children. You only need a rope to lose weight.

2, can exercise a variety of organs

Skipping rope can also make your respiratory system, heart and cardiovascular system fully exercised, so that the muscles of the whole body are symmetrical and powerful. British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system.

His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is also good for women's mental health.

What should I pay attention to when skipping rope?

1, jump rope length should be appropriate.

Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.

2. Don't keep your feet on the ground.

When skipping rope, remember not to follow the ground with all your feet or feet, which will have an impact on your brain. Instead, you should take off and land with the forefoot, which can alleviate the impulse and reduce the damage to soft tissue and the vibration and injury to ankle bones.

Don't jump rope on the concrete floor.

It is best not to jump rope directly on the concrete floor, because jumping rope is an intense exercise. You can choose lawn, wood floor and mud with moderate hardness, or you can spread blankets or plastics on the concrete floor to reduce the impact on joints and brain.

The heavier people need to take off and land with their feet.

If you are heavy, move your feet up and down when skipping rope. If your body mass index is listed as overweight, first of all, don't jump on one foot, try to choose the way of landing on both feet or jumping while running; Secondly, skipping rope should not take too long. You should have a rest after dancing for 2-3 minutes.

5, obesity should not jump rope.

Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index.