Tools/raw materials
rope skipping
Methods/steps
About the arrangement of training time: You should ensure that your skipping time is more than half an hour. If you only jump 10 minutes or 20 minutes, it is a very short time, and you will stop burning fat before your body really starts. The human body has an energy supply system, which starts the phosphate system first, then the glycogen system, and then consumes fat. So every time you jump rope, make sure it lasts for more than half an hour.
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About skipping rope: I suggest you learn the skipping movements as much as possible, such as changing the movements every 30 seconds or every 65,438+0 minutes. Constant skipping will make your body adapt, and the fat burning effect will not be so good after adaptation.
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About the frequency of training: skipping can be arranged for 3~5 days a week, depending on the physical condition, skipping can be arranged for 1~2 times a day. If you feel too tired, take a good rest for a day or two and then continue training.
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About the times of skipping rope: According to the data, one minute jumps 140 times, and 5 minutes is equivalent to jogging for half an hour. Therefore, it is suggested that the number of skipping ropes per minute should be around 140.
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Matters needing attention
Before skipping rope, it is recommended to do some warm-up exercises, especially ankles and wrists. You can also drink some water in moderation to make yourself have a good performance in sports.
During skipping rope, if your heart beats too fast, you can arrange yourself to stand in the same place and rest for about 10 seconds, and then continue jumping.
After skipping rope, it is recommended to take a bath after half an hour, during which you can do some leg stretching exercises properly.
Overweight people don't recommend skipping rope, which is bad for the knee joint. You can try to do some other weight-loss exercises instead of jumping.