It is also a common exercise activity, and both of them have good effects. The point is to see where you want to lose the meat or which one you like. Skipping rope is mainly to help exercise the lower body, which belongs to the whole body exercise. Hula hoop is to exercise the waist. Whichever you choose, as long as you can stick to it.
What are the benefits of skipping rope or hula hoop?
1, enhancing flexibility and coordination.
Skipping rope can exercise people's bounce, speed, balance, endurance and explosive power, and at the same time, it can cultivate accuracy, flexibility, coordination, tenacious will and enterprising spirit.
2. Relieve the pain of cervical and lumbar vertebrae.
Office workers sit in front of the computer every day and seldom exercise. After a whole day, many white-collar workers feel backache.
3. Strong muscles
Skipping rope is also very significant for losing weight. It can exercise the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, and make your movements agile and stabilize your center of gravity.
4. Prevention of diseases
Skipping rope can prevent arthritis, obesity, osteoporosis, muscle atrophy, hyperlipidemia, insomnia and other diseases.
5. Prevention of osteoporosis
Skipping rope can also prevent osteoporosis, because skipping rope can promote bone cell metabolism, prevent bone softening and increase bone strength, but if you exercise too much, it may also hurt Google and joints.
6, simple and easy to do
There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for men. 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.
7, increase immunity
Skipping rope can increase human immunity, make the body less sensitive to the external environment, less prone to illness and colds, and the body will recover faster.
What should I pay attention to when skipping rope?
1, select the appropriate site equipment.
Dusty or sandy ground and uneven concrete ground should be avoided. It is best to choose wooden boards or elastic PU floors, lawns with moderate hardness, wooden floors and mud floors for indoor gyms to avoid damaging joints and causing concussion.
Step 2 wear the right clothes
When skipping rope, it is best to wear sportswear or light clothes, soft-soled shoes or sports shoes, which will make you feel relaxed and comfortable and less injured.
3. Be fully prepared for the activity.
Before skipping rope, it is best to exercise the whole body, especially the relevant parts, such as shoulders, arms, wrists and ankles, to avoid sprains and contusions. After skipping rope, the speed is from slow to fast, step by step.
4. Practice step by step.
When you start to practice skipping, you should go from slow to fast, from easy to difficult. Learn the various movements of single-person skipping first, and then learn more complicated multi-person jumping or group skipping movements.
5. I-word duration
Skipping time is generally unlimited, but you should avoid causing physical discomfort. Don't jump rope for half an hour before and after meals. School students can practice during recess or after class or extracurricular activities.
Which is better for losing weight, skipping rope or hula hoop? 2. Is the hula hoop as heavy as possible?
1, how to choose a hula hoop
On the basis of plastic products, adding a layer of sponge coat can reduce the impact of hula hoop on the waist and is cheaper. Personally, I think you need to wear a thick sponge to lose weight. It has magnetism and massage function, and is formed by bending a hollow metal tube. The inner side of the metal tube is in an arc convex-concave shape, and it can also massage the waist when rotating. It's hard to shake, but it may hurt your stomach easily.
Hula hoop is made by using the movement principle of spring. This hula hoop can be used as a spring stretcher to exercise arms, back, waist and legs. Spring hula hoop is not as fixed as the old hula hoop, it is easy to fold and bend, and it is more convenient to keep and carry. This hula hoop is commonly used by some bodybuilders. Springs are a little more expensive than other materials, but they will have less sports damage when used. However, springs have one disadvantage. The spring needs external force, and its own safety cannot be guaranteed. Coupled with the strong elasticity of the spring, it often hits the surrounding objects when turning, which requires a lot of space.
2. The heavier the hula hoop, the better?
When choosing a hula hoop, the heavier the better. The faster you spin, the more calories you burn. If it is too heavy, it will hurt. If you want to slim your waist, if it is too light, it will have no effect. The key to the selection of hula hoop weight is to find the one that suits you, the sports skills should be in place, and the exercise time should be appropriate. Otherwise, short-term strenuous exercise will only bring muscle pain and will not consume excess calories. Excessive exercise can easily cause muscle strain or sprain.
In short, you must choose a hula hoop with moderate strength. The average adult can choose a hula hoop of about one kilogram. Or according to the energy load of the index finger and middle finger.
3. How long is the hula hoop suitable for a turn?
Shaking the hula hoop is a full-body exercise, which can achieve the effect of slimming, but the exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports Commission. You should exercise for at least 30 minutes three times a week, and your heart will beat 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.
In addition, the hula hoop will hit the internal organs (such as kidneys) in the abdomen and back when shaking, and the hula hoop that is too heavy will hit the internal organs relatively, which may lead to the crisis of hurting the internal organs, so choose a moderate weight!
Not suitable for people with lumbar muscle strain or calcium deficiency.
Because the hula hoop mainly depends on the waist shaking, the waist muscles, abdominal muscles, lateral lumbar muscles and other parts are fully exercised, and insisting on exercise can achieve the effect of tightening the waist and abdomen. However, it should be reminded that people with lumbar muscle strain, spinal injury, osteoporosis and the elderly are not suitable for this sport. In addition, before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments to avoid sprains.
Hula hoop is actually very good, but the weight loss will be smaller. Hula hoop can mainly help to exercise the waist, and if you lose weight, it can also help to lose the fat on your stomach, so hula hoop is also a good weight loss equipment. Which one to choose depends mainly on where you need to lose weight and your own interests.