How to jump rope to lose weight, sedentary office workers and student parties need to get exercise. People who don't exercise regularly should pay attention to these points. Regular exercise is beneficial to strengthen our heart and lung function, and simple exercise can also help us exercise. Here I will show you the benefits of skipping rope to lose weight.

How to jump rope to lose weight 1 Although everyone has their own methods and skills to lose weight, we will find that many people are still worried about obesity in life, so this also shows that sometimes some weight loss methods you use are not scientific and effective.

1: Breathe steadily and rhythmically.

2. Keep your upper body balanced and don't swing from side to side.

3. The human body should relax coordination.

4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.

5: Don't jump too high when skipping rope, as long as the rope can pass.

Skipping rope to lose weight should be controlled.

Beginners: each group jumps 60- 100. 2- 3 times, interval 1 minute.

Normal: 400- 500 hops per group. Divided into 2 times, with an interval of 1 minute.

The time should not be less than 30 minutes, because less than 30 minutes can not achieve the purpose of burning fat at all, and the time should not exceed 2 hours at the longest, because overtraining for more than 2 hours will make the body extremely tired. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster.

Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.

Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.

When skipping rope, it is best to wear soft-soled shoes to skip rope 3-4 times a week, each time about 10 minutes, taking 2 minutes as a unit, which is a very effective and moderate amount of exercise.

If you want to jump rope to lose weight, you should pay attention to the above contents. No matter what method you use to lose weight, you must pay attention to building a healthy infrastructure. Never lose weight and cause other adverse effects and injuries to your body.

How to lose weight by skipping rope 2 Although some people think that skipping rope is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 of running. And as long as you can master the skills of skipping rope and land with the front end of your foot, you can reduce the impact on your body. Skipping rope can not only enhance your heart and lung function, as well as the muscles in the main parts of your body, but also train your sense of balance and agility. The most attractive thing is that as long as you can keep the speed of 120- 140 times per minute, you can burn 600- 1000 calories in an hour. According to this calculation, it is not so difficult to lose 20 Jin.

Skipping rope is an intense sport. Be sure to prepare for all parts of your body before practice, such as shoulders, arms, wrists and ankles. When you start to practice skipping, you should go from slow to fast, from easy to difficult. At first, the exercise time is 5- 10 minutes, and then gradually increase to 10- 15 minutes. You can have a rest in the middle and then jump. The time for skipping rope is generally unlimited. As long as you avoid causing discomfort, be careful not to jump rope within half an hour before and after meals.

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. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump in series" every day: for example, jump for 3 minutes at a time, ***5 times until you jump for half an hour continuously. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.