[short version]:
Proper exercise and reasonable diet.
[Full Edition]:
Don't rely on diet pills to lose weight, losing weight has a negative impact on natural weight loss and more exercise, but it also increases their immunity! Don't blindly believe in advertisements! In order to lose weight, look at this, you will have unexpected effects.
Acupuncture weight loss's acupoint stimulation, appetite suppression, diet control and weight loss have achieved good results in the process of acupuncture. However, it is necessary to continue to control eating habits after stopping the needle. Will not rebound, stop overeating, and regain weight.
◆ First, how to reduce abdominal fat:
In many cases, people sit in the office for a long time and lack exercise, so it is easy to accumulate fat in their abdomen. Abdominal fat belongs to deep fat, so you need an effective solution and a competition.
Change your eating habits.
Don't sit down or fall asleep immediately after eating. It is best to stand all the time, and you can choose to take a walk or pack some things. So in addition to reducing fat accumulation, it can also help digestion. Abdominal fat is most likely to form within 30 minutes after a meal, because it remains motionless.
Walking posture and sitting posture;
Walk towards the upright swing arm. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. Sit down, keep your back straight, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
Cooperate with sports;
Shake the hula hoop or do sit-ups and stretching at any time, which can gradually eliminate abdominal fat, make the abdomen stronger and make it more difficult to accumulate fat.
◆ Second, how to reduce abdominal fat:
In many working heads, sitting in the office for a long time, lack of exercise, it is easy to accumulate fat in the abdomen, and the fat deep in the abdomen is fat, which solves various complementarities.
First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or tidy up some things, which will not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, you are most likely to form abdominal fat.
The same walking posture and correct sitting posture, walking upright, swinging arms, often wrap your arms around your chest, and your abdominal muscles are prone to stand out. Walking with swinging arms not only consumes a lot of energy, but also looks special. Sit down, keep your back straight, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
The last step is to cooperate with exercise, shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat and abdominal fat that is getting stronger and harder to accumulate.
Most of the slimming creams commonly used by the general public are not only conducive to eliminating water in the body, but also can't really eliminate fat. There are even many slimming creams. Adding aminophylline claims to break down fat cells and make users take effect immediately. In fact, so far, there is no clinical study to prove that aminophylline can decompose fat, so reducing excess fat in the body from diet and lifestyle is the fundamental way.
◆ Third, the secret of flat abdomen:
Sitting at the desk from nine to five every day, many girls in the workplace have become a little pregnant in October. Lack of exercise and sedentary after lunch, the abdomen is most prone to "pot", urbanites are generally prone to stomach problems, and indigestion will also cause abdominal deterioration.
In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow left and right.
Feel nervous after eating.
Many people have sensitive stomachs, especially women. The gastrointestinal mucosa of hormone receptors leads to recurrent intestinal diseases, which is mistakenly called colitis. The daily preventive measures should be correct diet, chewing slowly, quiet environment (TV output) and full chewing.
cook
Fashion cooking is half-baked, starch can't be destroyed, and most vegetables and starch sugar particles gather in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
Eat healthy food
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
Not drinks, carbonated drinks and chewing gum.
Drinks, carbonated drinks or chewing gum will swallow a lot of air, especially chewing gum contains polyols, which are not digested by the small intestine.
Exercise a strong abdomen.
Strengthen the abdominal wall, let the belly bulge and shrink.
Take a walk, drink water and massage.
Walking and drinking water is good for flatting your stomach. At the same time, massage in the abdomen every day.
Increase minerals and avoid premenstrual syndrome.
If your waistline is usually thick before menstruation, you can try to eat foods rich in iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shellfish, seafood), which can help you balance hormones and avoid this PMS.
Control respiration
Proper breathing helps to eliminate toxins and nervousness in the body, and keeping a beautiful posture makes people feel good.
◆ Fourth, slimming and beautiful shoulder exercises:
1。 Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other heavy object in both hands and put it on your hips.
2。 Hold the ball in your right hand, keep your arms straight, and hold the ball on your head in your left hand.
3。 Put down your arms, return to your hips and start passing up and down again. The movements of arms look like windmills.
4。 Repeat the passing action 20 times. Move slowly, independent of the momentum of motion.
Note: Don't pass the ball by moving your wrist. Your arms, back and neck should be straight, so that you can automatically pass through instead of a bowl.
◆ Leg exercises
1。 Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.
2。 Lift your heels and press the fitness stick with both hands.
3。 Repeat a set of actions 25 times.
◆ Oppose your lower body obesity.
Leg thickness greatly affects the physical beauty of women. And kinship. If most of your family members have thick legs and fat legs, you may have swollen thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to remove. Fat in other parts of the body can easily increase or decrease fat cells, but it can't reduce fat in the body.
There are some methods to make thighs thinner, which are not complicated. If we continue, it is entirely possible. The following methods suggest experts to study for a long time: many.
The type of exercise, if you are aiming at thigh fat, you'd better choose to exercise your legs. Exercising large muscles, such as thighs and buttocks, can increase the total number of calories burned.
The exercises of thigh and hip muscles include walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.
Experts believe that running can burn fat, but for people with thick legs and fat buttocks, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking and running. Run a few short distances on the way, one or two hundred meters at a time. After getting used to it, gradually extend the running time.
Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run on a treadmill at one end of the shallow water area or wear a life jacket at the other end of the deep water area. The resistance of water will make the legs move harder, but unlike running on the ground, it fluctuates greatly and has less fat in the legs and buttocks.
How much exercise is enough to thin thighs? If you have cardiovascular health, it is more beautiful to exercise for 20 minutes every day. If you want to burn more fat and make your thighs, you'd better exercise for 20-30 minutes every morning and evening. In addition, you can also consider doing gardening and other activities.
Exercise intensity should be kept at a low to moderate level-at best, it is only the upper limit of 60%. To keep the intensity of exercise, you can burn more fat at this level. More important than the duration of exercise intensity. To lose fat, walking for an hour has the same effect as running for 20 minutes.
◆ 7. Make your arms fat:
Their arms are the most active part of daily life, but most of them only stretch in front or side. Because there is less relaxation on the inside of the back arm. And it is easy to accumulate fat, especially after the age of 25. In any case, if you want to have strong muscles, you must do everything.
Exercise the inner arm to make it strong.
Hands crossed, thumbs down, arms extended forward. After standing for 23 seconds, the recovery time of the hand is about 23 seconds, and then it extends forward. Slowly about 10 to 20 times.
Tension arm.
Massage your shoulders with one hand and shrug your shoulders. Keep your hands down and your arms down, especially the muscles of your arms. Do it about five times every five seconds.
Improve the relaxation of the inner arm
The palms of both hands are staggered on the ear, and the upward extension is still relaxed after 23 seconds. Train the muscles that are seldom used at ordinary times, and make a positive posture regularly. 5 to 10 times.
Muscle training extreme sports, swimming, push-ups, etc. , expand the quiet and quiet movement. Static muscles are constantly tense, which can tighten and prevent fat precipitation; Push-ups are more suitable for people to provide better physical dynamic exercise.
◆ Eight can eat high-fat foods:
Fat is eaten, but if you eat it reasonably, you will eat the excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat.
Vegetables: Garlic contains sulfur. The formation of sulfur-containing compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density lipoprotein cholesterol and help to lose weight. "
Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, which can lower cholesterol.
Medical experts believe that there are many effective substances that can reduce excess fat in the body. In human daily diet, people can enjoy delicious fat reduction. In recent years, on the basis of the world's popular cereal slimming products, 32 basic nutritional elements and unique fiber components are extracted and concentrated from seafood, such as slimming biscuits and beans, cereals and seafood. Losing weight is achieved by absorbing excess fat in the body and adjusting nutritional imbalance. A small packet of biscuits and a cup of yogurt or soybean milk for breakfast are both slimming and healthy.
◆ Nine, drink more milk to lose weight: smart
Soybean milk contains soybean saponin, which can reduce blood cholesterol and neutral fat. The increase of neutral fat in human body will lead to weight gain, arteriosclerosis, hypertension, coronary heart disease, diabetes and other fats. Therefore, drinking more milk every day will make you feel much better.
Nutritionists believe that obesity is not a nutritional problem, but a structural malnutrition. Due to the improvement of living conditions, people eat too many products rich in animal fat, which causes endocrine and fat metabolism disorders, fat accumulation and obesity.
Therefore, reducing the intake of animal products and increasing the proportion of natural plant foods in the diet are the only way to achieve healthy weight loss. Regular consumption of fresh milk can balance nutrition, regulate endocrine and fat metabolism, promote various enzymes in human activities to decompose excess fat and shape muscle activity, which not only ensures that the human body has enough nutrition, but also achieves the effect of healthy weight loss.
◆ X. Teach you how to "eat" fat:
Eating food can effectively inhibit the absorption of fat and cause various diseases.
Onion: contains prostaglandin, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can lower blood pressure and prevent arteriosclerosis. People over 40 have food to eat.
Apple: rich in pectin, cellulose and vitamin C, it has a good lipid-lowering effect. If you eat two apples a month, most people's low-density lipoprotein cholesterol, which is harmful to cardiovascular system, will be greatly reduced, and high-density lipoprotein cholesterol, which is beneficial to cardiovascular system, will be increased. The experimental results show that the cholesterol level of about 80% patients with hypertension will decrease. Apples can help eliminate excess sodium salt and prevent leg edema. Eclipse Apple 3 makes you satisfied with your blood pressure. Apples rich in pectin can help intestines and toxins, accelerate the effect of detoxification and reduce heat absorption.
Garlic: Sulfur-containing compounds can reduce cholesterol in blood, prevent thrombosis, help increase high-density lipoprotein and protect heart arteries.
Milk: contains more whey acid and calcium, which can inhibit the accumulation of cholesterol in arterial wall, inhibit the activity of cholesterol synthase in human body and reduce the absorption of cholesterol.
Oats: rich in linoleic acid and xanthine nucleoside, which can prevent atherosclerosis.
Corn: It is rich in calcium, phosphorus, selenium, lecithin and vitamin E, which can lower serum cholesterol. Indians have almost no hypertension and coronary heart disease, mainly because they have been eating corn for a long time.
Kelp: It is rich in taurine and fiber algae, which can reduce blood lipid and cholesterol in bile.
Grapefruit: The acidic substances of grapefruit can help digestion, promote digestion, eliminate fatigue and beautify the skin. Grapefruit is rich in vitamin C and low in sugar.
Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.
Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive fat and toxins in the intestine.
Grape, grape juice and wine contain the same resveratrol, which is a natural substance that can lower cholesterol. Animal experiments show that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hypertension.
Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the body's high-density lipoprotein relatively increase if eaten frequently.
Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.
Carrot: rich in calcium pectin, it excretes bile acid in defecation after running. The body produces bile acids, which combine with cholesterol in the blood, thus lowering the cholesterol level in the blood.
◆ 1 1, Seven-day slimming soup helps you:
Soup: onion, tomato, cauliflower, cucumber, celery and green pepper.
Practice: put the whole pot of cooked soup.
Eat:
The first day: eat vegetables and soup, and the second day: eat fruit and soup.
The third day: eat fruits and vegetables, soup, and the fourth day: eat a little meat, vegetables, fruits and soup.
Day 5: Eat fruits and vegetables, soup; Day 6: Eat fruit, soup, etc. Day 7: Eat vegetables and soup.
"slimming soup for more than seven days", this is very useful. Try it if you don't believe me. Losing 5 kg in 7 days is no problem.
Remember: don't eat fruits, vegetables and meat blindly before they come down, so as to achieve the expected effect. Soup, drink it when you are hungry, drink it when you want, and think about it better.
◆ 12, diet drink OL:
Busy office workers have no time to cook slimming meals. Here I recommend some drinks for you. You can slow down your body and only remember the brightness of the drink.
◆ Thirteen. Drinking time:
Just got up in the morning (started drinking after getting up)
Principle: Get up, the body's metabolic rate is low, drink hot water immediately after getting up and give brain stimulation to improve metabolic rate.
◆ 14 weight loss methods and rules:
Eat three meals a day as usual.
Two cups of hot water.
Drink before getting up, not before breakfast.
Other drinks instead.
Tip: If you drink it at the specified time, you can see the effect within two weeks.
In addition to a reasonable diet, it is more important to be suitable for exercise. Perseverance will definitely get the best slimming effect.
◆ Fifteen, three measures for Chinese people to lose weight:
The dream of all women in ancient and modern times, at home and abroad, our ancestors maintained a light and slim figure, which is no exception. The popular method of losing weight may be because it is more suitable for China's national conditions, and it can effectively retrieve imported western diet pills to lose weight, which is a folk treasure of China.
1。 Peach recipe
The fat body of imperial concubine Huang and the thin body of Emperor Zhao of Han Dynasty have a long history of beauty, so later generations are all "thin and fat". But being too fat or too thin will be annoying. Obese people not only have no manners, but also affect their health, so it is necessary to lose weight. Imperial concubine Ishikawa used a single Chinese medicine to lose weight on peaches. The method is simple. Peach 10g soaked in water. Drinking from time to time can not only lose weight, but also make your face rosy, killing two birds with one stone. Behind the elbow, the collection of "dry gold prescription" contains all the "slim figure", which shows that the product has a remarkable weight loss effect. Peach can lose weight, because it has the effect of clearing phlegm, so it has the effect of defecation. Li believes that "the plug-in used to treat the true disease of qi in the large intestine collapses in size, and the pronunciation is very fast" (Compendium of Materia Medica). It can be seen that peach blossoms can eliminate water and fat and lose weight. (Personally, I think this method is also useful. )
2。 Lose weight by towel brushing exercise
After the towel is soaked in cold water (tap water) to remove most of the moisture, push the arm, leg, waist, back, neck, abdomen and chest, and brush each part repeatedly 10-20 times. Push and wipe the towel repeatedly to keep a certain low temperature and humidity.
Cold water brushes can consume the most heat. Heat energy is converted into sugar and fat in the body, so energy consumption, that is, the consumption of sugar and fat, promotes the metabolism of sugar and fat and plays a role in skin care. It's winter now-I wonder if you can stick to it and prevent colds.
3。
To lose weight naked, the bristle brush body opens the left upper limb, the upper limb heart, the outside, the inside, the outside of the left lower limb, the inside and outside of the right lower limb, the inside and buttocks, the lower back, the neck, the abdomen and the chest from the outside. Brush each part repeatedly until the skin turns red. You can also wet the brush body with bristles, and the better you lose weight.
In addition to losing weight, prevent colds and high blood pressure. Long-term use makes skin smooth, rosy and elastic, and there is a fitness center.
◆ Sixteen, five-bath slimming method (if you can do this, you can consider it);
(1) coarse salt bath: It is the secret of many Japanese girls' bodies that they can lose weight unconsciously without taking a bath with artificially modified natural coarse salt.
1。 About 2 teaspoons of crude salt, add 40 degrees warm water and mix well.
2。 It is necessary to soak in the bathtub for about five minutes. Leave the bathtub for about 30 seconds and repeat this action for about 2-3 times.
3。 Finally, the whole body shower gel, and then clean up, including shampoo. Oh, you can use it instead of coarse bath salt, but you can't use edible salt. It can make the waste in the body be discharged quickly, and there will be many other bathing minerals attached to the skin, which will increase the moisturizing effect, warm the body and increase blood circulation and metabolism. Besides losing weight, it is also effective for headache, chills and shoulder pain.
Too hungry, too full, don't take a shower after drinking. If you are too hungry in the bathroom, there will be a risk of blood sugar reduction and electric shock. If you are too full to take a bath, it will affect your digestive function.
(b) supramolecular essential oil bath
Essential oil, slimming attack team, ultra-fast penetration into the bottom of the skin, expand employment, beautify the body.
1。 A bathtub with a bath water of about 40 degrees.
2。 8- 10 drop of essential oil into the bath water. Essential oils such as rosemary, lemon and orange can be used.
3。 Although bathed and forced to absorb the fragrance of essential oils, dry skin can be thrown into a bath ball.
Lemons, oranges, and slimming days excrete oil-grade essential oils, and rosemary can enhance blood circulation and detoxify.
(3)
Coffee minerals The minerals in coffee's delicate bath will make loose skin more and more airtight. Drink coffee, don't throw it away, it can make you lose weight.
1。 Take coffee with you and pour it into the pot. Cook it a little thicker than usual.
2。 Pour the brewed coffee into the bathtub and soak for 18 minutes.
Take a bath to clean the skin, avoid pore blockage and hinder the absorption of sweat and fine particles.
(d), warm and enjoy double bubbles.
In addition to the original bathtub, you prepare a big bathtub, with hot water and a bowl of warm water, foaming in turn, and she subconsciously changed it.
1。 Soak in hot water at 42 degrees until you sweat.
2。 Leave the bathtub and dry yourself with a dry towel.
3。 Then soak it in warm water of 35 degrees until the body adapts to the temperature of water, then add hot water, and soak it back and forth for 4-5 times.
That kind of sauna relies on the continuous expansion and contraction of blood vessels to increase blood circulation, and peripheral blood vessels are not spared. The water temperature and bathing times of this method are adjusted according to personal physique, but it is not suitable for girls with brain, cardiovascular and cerebrovascular diseases.
(5) Healthy slimming green tea bath
The leader of the green tea slimming corps, don't think that you can lose weight if there is a bubble!
1。 Drinking green tea residue (3 times), or 3-5 tea bags, stockings or cotton bags.
2。 Put bath water and water in the bag and soak for about 20 minutes.
It is necessary to soak unusable tea leaves with green tea. Catechins and caffeine in green tea can improve the metabolic rate of fat and effectively fight fat. Although drinking green tea in the bath can achieve the effect of body shaping. However, please be careful not to take a tea bath all night.
Bitter gourd and green tea. Slice bitter gourd and drink green tea while it is hot. More or less casual.
◆ 17 Several slimming vegetables:
Many overweight people, or people who are worried about being fat, always think that eating vegetables will not make them fat, so vegetables are often eaten indiscriminately and without restraint. In fact, if you eat too many high-carbohydrate vegetables, the excess carbohydrates will be converted into fat and stored in your body. So, fat people eat vegetables?
Cucumber: Cucumber and other nutritious vegetables, with less nutrients. Moreover, malonic acid contained in cucumber helps to inhibit the conversion of carbohydrates of various foods into fat in the body.
Radish: Radish contains spicy mustard oil, which promotes better fat metabolism and avoids fat accumulation under the skin.
Leek: Leek contains fiber, which is easier to digest, can promote intestinal peristalsis and has a strong laxative effect, thus eliminating excessive nutrients in the intestine.
Wax gourd: Wax gourd contains less nutrients, can discharge excess fat in the body, and has a strong laxative effect.
Pepper: Pepper is rich in capsaicin. It can promote lipid metabolism, dissolve fat and inhibit fat accumulation and internal closure. Mung bean sprouts: moisture content, heat generated by the body, cannibalism, it is unlikely to form fat accumulation under the skin.
Soybean and bean products: rich in unsaturated fatty acids, which can break cholesterol and promote lipid metabolism. It is not easy to accumulate subcutaneous fat. Experts believe that removing fatty soybean saponin attached to the blood vessel wall can reduce the cholesterol level in the blood. The preparation method comprises the following steps
Vinegar beans: Wash soybeans, drain and fry for about 5 minutes (be careful not to fry). After cooling, bottle, pour vinegar, cover and seal, and serve in a week. Take a few pills every morning and evening to lose weight. Interested readers may wish to have a try.
◆ 18,
Simple exercise, easy diet pills, weight loss instruments and medical methods are popular today, and people seem to forget the most economical and side effect-exercise. Dr. Lu from the Weight Loss Association said that exercise is the healthiest way to lose weight, but it is important to stick to it.
In all kinds of sports, losing weight and swimming keep in good shape, and swimming is the most recommended exercise plan for everyone. I use swimming physique; Anyone who can't swim, soak in the water and have a water fight has some weight loss effects.
Swimming is good for losing weight because:
1。 Swimming consumes energy. This is because the resistance of water is much greater than the resistance of practicing swimming in the air on land. Walking effortlessly in the water and then swimming around will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times that of air, and the temperature of water is generally lower than that of air, which is also conducive to cooling and heat dissipation. So swimming consumes more energy than running many land projects, so losing weight is more obvious.
2。 It can avoid sports injuries of lower limbs and waist. To lose weight by land exercise, overweight bodies (especially legs and waist) have to bear a great gravity load, which reduces their exercise ability, greatly reduces their interest in fatigue and emaciation, and may damage the joints and bones of lower limbs. In swimming events, the weight, obesity, lower limbs and waist borne by the buoyancy of water will be much easier, and the risk of joint and bone injuries will be greatly reduced.
3。 You can enjoy natural massage service: when swimming, the buoyancy, resistance and pressure of water are excellent massage for human body and can also play a cosmetic role for skin. In view of the above reasons, obesity can really take swimming as the main weight loss exercise. But you must be prepared before swimming and pay attention to safety to prevent accidents.
Nineteen, skipping to lose weight
Some foreign fitness experts especially admire skipping rope in recent years. Because it has many advantages:
1。 Simple. There are many kinds of skipping rope, some simple and some complicated. You can do it at any time, and you will learn it as soon as you learn. It is especially suitable for fitness exercise in low temperature season, especially for women. Judging from the same exercise, skipping rope 10 minutes continuously is time-consuming and labor-intensive compared with aerobic exercise of jogging for 30 minutes or fitness dancing for 20 minutes.
2。 Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. This study confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique role of skipping rope in women's health care, French fitness expert Mock specially planned a step-by-step skipping rope for women's fitness. Beginners only jump in the same place 1 minute, and can jump for 3 days and 3 minutes in a row. After 3 months, they danced for 10 minutes. After 6 months, we will introduce the series of jumps for 3 minutes and 5 times every day. Until you jump straight for an hour and a half. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1。 The captain should wear soft and light high heels to avoid ankle injury.
2。 Soft and hard rope, moderate thickness. Beginners generally use hard ropes, and the skills of soft ropes can be changed.
3。 Choose a lawn with moderate hardness, and a wooden floor with mud on it. Never jump rope on the hard concrete floor, so as not to damage the joints and cause dizziness.
4。 When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Five. Fat middle-aged women should use their feet to rise and fall at the same time. At the same time, the jump should not be too high or too heavy to avoid damaging the joints.