The correct method and skill of skipping rope to lose weight The correct method and skill of skipping rope to lose weight is to learn how to control the rope, and to know the beat of the rope and cooperate.
1, learn to manipulate the rope
Measure the length of the rope first, double the rope, and its length should be from the armpit to the ground. This is the standard. Then put your hands on your sides and keep them vertical, that is, your elbows are at right angles to your arms. First, the right hand holds both ends of the upper rope, and starts to wave and turn around until the right hand can move freely, then change the left hand and do the same action.
2. The beat should keep up with the beat of the rope.
Once again, turn the rope like the first stage, but listen carefully to the sound of the rope touching the ground and connect each sound into a beat. Now, you not only make the rope rotate, but also your feet jump together. Practice until your feet can keep up with the rotation of the rope, so that your hands and feet can move at the same speed. This exercise is to promote muscle coordination of eyes, hands and legs. If you start correctly, your skipping posture will reach the standard in the future.
3. Cleverly coordinate the actions of the first two stages.
(1) Jumping with feet together, with rebound action.
Most rope jumpers use this method. First of all, you don't need a rope, just jump on the ground with your feet and count 1-2- 1-2 in your head. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action will not be too laborious. In other words, 1-2- 1-2 equals one weight and one light. When you jump hard, the rope passes under your feet, and when you jump gently, the rope is on your head. All you have to do is follow this rule and jump a few times.
(2) Jumping with both feet has no rebound effect.
This is a continuous jumping method. Every time you jump, the rope will pass through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.
How many times do you jump rope every day to lose weight? There is no specific rule on how many times to jump rope every day. Generally, the longer you persist, the better the weight loss effect will be.
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. So I suggest 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.
Weight loss tips lose one catty a day 1, and lose weight after waking up.
Don't wake up in a hurry every morning. You might as well do some exercises on the mattress, such as turning over and lying flat, putting your hands together, stretching your feet down as far as possible, lying prone on the mattress, holding your hands up, bending your back and lifting your body up. Repeat these actions for 3 minutes, and you may get unexpected surprises.
Or choose to do a simple morning exercise in bed, lying on your side, bending your left hand to support your body, and putting your other hand straight in front of your body. Straighten your legs together, then lift your right leg to the highest point and then put it down. After lifting the right leg 15 times, switch to the other side and lift the left leg 15 times.
2. The body receives light in the morning.
Open the curtains and blinds when you get up in the morning, and let the morning light up your mood. Studies have found that people who receive a little dose of sunlight every day have lower body mass index than those who are used to darkness, because the morning light helps to start your biological clock and promote metabolism.
Some scholars have pointed out that insufficient light will secrete hormones, which will lead to hunger. Moreover, enhancing brightness in the morning can enhance metabolism and help to lose weight. Therefore, if there is no sun on a cloudy day, in addition to opening the window, you can also turn on the lights in the room to avoid the room being too dark.
3. Drink a glass of warm water on an empty stomach
Drinking 150 ml warm water on an empty stomach in the morning is very helpful to lose weight, because drinking water on an empty stomach will help the digestive system to purify itself automatically.
Please note that the water temperature should not exceed 40 degrees Celsius, but it is best to add a spoonful of oats or honey to the water.
4. Develop the habit of regular defecation
After getting up early, whether you are comfortable or not, you should go to the toilet. Over time, habits are formed. Defecation in the morning will excrete toxins accumulated at night, which will not only make you beauty beauty, but also make you slim down.
If you can't go to the toilet in the morning, drink plenty of water, eat more fruits, vegetables and foods rich in dietary fiber, improve constipation, and finally develop a good habit of defecation in the morning.