1, jump rope to lose weight
The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope requires exercises including calf muscles, quadriceps femoris, thigh muscles, shoulders, back and arms, which can make people's whole body participate in exercises and make people thin. As an aerobic exercise, skipping rope can not only lose weight, but also enhance the functions of cardiovascular system, respiratory system and nervous system.
Most ropes used for skipping rope have reading settings, and many people think that the more times they jump, the better the weight loss effect will be. Some netizens will ask, how many times can you lose weight by skipping rope each time? Here, Bian Xiao will answer your questions.
Skipping rope is an aerobic exercise. We know that aerobic exercise usually takes about half an hour to burn fat. So is skipping rope. Whether skipping rope can reduce weight does not depend on the number of times you skip rope, but on the time you insist on skipping rope. If you count according to 100 times per minute, stick to it for 30 minutes and jump about 3000 times at a time. However, it is difficult for ordinary people to keep skipping for more than half an hour, and skipping for too long is not good for their knees. Therefore, Bian Xiao suggested combining skipping with other sports. You can walk fast 10 minutes, then jump rope 10 minutes, then jog 10 minutes, jump rope 10 minutes. In this way, the whole aerobic exercise time reaches 40 minutes, and it will not be too tired.
Precautions for skipping rope to lose weight
1. Pay attention to control the skipping time. Beginners jump 60- 100 times a day, divided into 2-3 times, with an interval of 1 minute. After proficiency, 400-500 times a day, divided into 2 times, with an interval of 1 minute.
2. Don't jump rope before and half an hour after meals, and don't drink plenty of water before jumping rope.
3. Overweight people should not jump rope. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries.
4. Try to choose a soft ground for skipping rope, such as lawn. Don't choose hard ground such as cement. Because the field is too hard, jumping will have a strong impact on the body.
2, female slimming action
Body bending
This action doesn't seem difficult. In fact, it is mainly to stretch the lines of the back, arms, chest, abdomen and legs in an all-round way to carry out full-body exercise.
1: Feet apart, shoulder width apart, arms behind your back, slowly straighten out, parallel to the ground, fingers clasped.
2. Bend forward slowly, with your chest slowly close to your legs, and your hands gradually lifted from back to top. During the whole process, keep upright, lean your upper body downward as far as possible, and feel the stretching of your back. Your abdomen should be sucked into your stomach, not bulged out.
3. Slowly reach the maximum stretching limit of your body. After holding your breath for five times, put down your hands and stand upright slowly. You can do it several times.
Lift your legs back and bend forward.
This movement looks very difficult and needs a certain exercise foundation. Not recommended for beginners. At the same time, if you can't balance, you can stick it on the wall or ask someone for help.
1: Stand up straight, bend your upper body slowly, put your hands on the ground, and lift your left leg into a straight line. (Don't be forced)
2. The abdomen contracts inward, holding your breath for five times, then supporting the other leg and repeating the above actions.
Leg lift side brace
This action mainly uses the upper limbs to separate the legs, which is very extensible and can be exercised all over the body.
1: After doing push-ups, slowly turn your body to the right, and then turn your center of gravity to your right hand and right foot.
2. Lift your left leg up slowly, and then grab your left toe with your left hand. (If you can't do it, don't force it)
3. If you can catch your left foot, you can slowly approach, gradually lift your leg to the highest position, keep breathing for five times, and then change to the other side.