Skipping rope in the morning to lose weight and protect our joints from being easily injured in sports. Exercise can improve the body's resistance, moderate exercise is good for health, and simple exercise can also help us exercise. Let's take a look at the methods and knowledge of skipping rope to lose weight in the morning.

Jump rope to lose weight in the morning 1 First, jump rope with your legs open.

After jumping with your feet together once, spread your feet outward and wave the rope. When the rope turns back to the front, put your feet together and jump again to exercise the thigh muscles.

Second, one-legged jump

Keep running and jump over the rope with one leg in turn. Jump as fast as possible after practice, so as to effectively lose excess fat on your legs!

Third, jump rope with high legs.

One leg is raised at a right angle, and the left and right legs jump alternately. The point is to jump on your toes. If it is difficult to change legs continuously, you can change legs after jumping once and adjust the rhythm slightly.

Fourth, wave skipping rope to both sides.

After jumping over the rope with your feet together, swing the rope and open one leg to one side. When the rope is about to return to the front, jump with your feet together again. Then switch legs and repeat the same action.

However, you can only reduce your legs. In addition to skipping rope, you should also pull the ligament before going to bed every day, eat more fruits and vegetables every day and insist on drinking water. Try to exercise 2-3 times a week if possible. Girls can swim and do sports.

If you want to lose weight effectively and achieve better results, then you need to pay special attention to these common sense and content problems mentioned above. We need to pay attention to these methods and skills to lose weight, so that we can lose weight more easily and quickly and let ourselves have a slim figure.

Skipping rope in the morning to lose weight II. The cold season is especially suitable for this kind of exercise.

Rich Sandler, a famous American fitness expert, believes that skipping rope has many kinds of tricks, which can be simple or complex, and can be done at any time and learned once. 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.

The second is exercise that has health care functions for various organs.

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.

Third, the gradual plan of women's skipping.

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. When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; After 3 months, it can jump continuously for 10 minute; After half a year, you can perform "serial jumps" every day (for example, 3 minutes each time, ***5 times) until you jump for half an hour each time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

Fourth, matters needing attention

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. It is best to choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.

Fat people and middle-aged women should lift with their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.

6. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.