How to jump rope to lose weight is the most effective;
First of all, on the psychological level, the most important thing to lose weight is to find and clarify the reasons and reasons for losing weight, improve motivation and enthusiasm, clarify the reasons for losing weight and the effect to be achieved (how many pounds to lose), and write it on the first page of the diary.
The second step is to get into the habit of defecating naked and weighing after getting up every morning, and record the results in a diary and stick to it. This habit is as important as skipping rope, or even more important.
With the above two sharp tools, the next step is to skip rope for half an hour every day, preferably before dinner in the afternoon, or in the morning if it is inconvenient, but try to be fixed and take a day off every week. Specifically, you can jump rope with the simplest feet without any tricks.
Then there is diet control: keep the previous diet moderate, stick to it for several months, and resolutely get rid of fat. What should I do if I am hungry? Drink water, prepare a large glass, and drink more water when you are hungry.
Consciously add some extra strength training, such as squats or push-ups, so that the effect will be better, the muscles will become thinner and the metabolism will be faster.
: Precautions for skipping rope to lose weight:
The length of skipping rope should be appropriate;
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
Don't land on your feet;
When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and damage to ankle bones. Remember not to touch the ground with the whole sole or foot, which will have an impact on the brain.
Don't jump rope on the concrete floor;
Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.
If your body is heavy, you should put your feet up and down;
If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't jump on one foot, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running at the same time. Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.
Overweight is not suitable for skipping rope;
Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 20 and 25. Overweight over 25 years old, obese over 30 years old.