Skipping rope advice, taboo crowd.

First, skip energy consumption.

Slow rope skipping 1 hour, the activity consumes about 469 calories. Mid-speed rope skipping 1 hour, the activity consumes about 590 calories. Fast skipping hours, the activity consumes about 737 calories.

To lose 1 kg of fat, it takes 7700 calories. If you skip rope at a medium speed for 30 minutes every day without adjusting your diet, you can lose about 1. 1 kg of fat in one month. Don't think that 1. 1 kg is less, but it is pure fat. If the diet is strictly controlled, the weight loss effect will be better.

Second, jump rope to lose weight.

1. Don't jump rope on particularly hard ground. You'd better choose a flexible basketball court and a plastic track as the venue.

2. Don't jump rope barefoot or wearing hard shoes. Shoes are preferably sports shoes with cushioning devices.

3. The strength of skipping rope is relatively high. If there is no sports foundation, you can jump for 20 minutes at a time, and then slowly increase the speed and extend the time.

4. Master the correct skipping posture, with the knees slightly bent, the forefoot landing first and landing lightly, so that the damage to the knees is relatively small.

5. Don't skip rope on an empty stomach to avoid hypoglycemia. It is recommended to wait 1 hour after meals before exercising.

6. Remember to do warm-up exercises, lift your legs, kick your hips and stretch your body before skipping rope; Stretch after skipping rope to relieve calf muscle tension.

Third, skipping is taboo.

1.BM≥25。 Skipping rope is a jumping sport. Overweight people will bear more pressure on their knees than ordinary people. It is suggested to lose weight first, and then consider skipping to lose weight.

2. People with poor knee joints. If articular cartilage has been damaged, repeated flexion and extension of skipping rope will easily aggravate the condition of knee joint.

3. People with basic diseases such as heart disease and hypertension. Skipping rope has strong continuity, and once the body can't bear it, it is easy to cause discomfort.

4. People with big breasts. Due to the attack of gravity, the chest will feel some pain. If you want to jump, put on a sports bra.