When is the best time to lose weight by skipping rope?
Don't skip rope for half an hour before and after meals, and you can do it the rest of the time. The best practice time should be from 3 pm to 8 pm, and those who want to jump rope can choose this time. Of course, it can also be done in the morning when the sun rises and the air is fresh.
Skipping rope is an aerobic exercise. Jumping rope for half an hour at a time is equivalent to jogging for 90 minutes It is best to keep 45 minutes of aerobic exercise every day. People who are interested in losing weight can extend the time appropriately, but not more than two hours at most. If you jump too long, you will be very tired.
How does skipping rope leak urine?
Stress urinary incontinence
Out-of-control micturition is stress urinary incontinence, which is mainly seen in women with weak pelvic floor muscles. For example, women's postpartum pelvic floor muscles will relax, and sudden increase in abdominal pressure is prone to stress urinary incontinence, which is not a disease.
Don't exercise for a long time
If you don't exercise for a long time, the female urethra is short. If you exercise vigorously, sometimes a small amount of urine will flow out. This is a normal phenomenon. If there is a lot of urine flowing out, it will be very frequent, and this phenomenon will also occur when you are not exercising, which requires special attention.
multipara
Women who have given birth to many children are called multiparas. Because of bladder sphincter injury or nerve dysfunction, multiparas lose the ability of urination self-control, which will make urine flow out involuntarily.
Qi deficiency and fatigue
When skipping rope, the muscles are loose and tight, and the muscle contraction ability is not strong. People with qi deficiency and weakness are prone to leak urine, which may be a precursor to urinary incontinence.
What about skipping rope to pee?
When skipping rope, the muscles are tight and loose, which is easy to leak urine, reflecting from the side that the contraction function of urethra is not strong. Sticking to skipping rope, practicing pelvic muscle contraction and enhancing urethral contractility can effectively improve urine leakage. Besides exercising more on weekdays, you should also practice urinating more. You can stop urinating halfway and increase your urination ability. In addition, you should pee clean before skipping rope every time.
Anal lifting training
Levator ani training is aimed at pelvic floor muscles, which is a convenient training for patients with stress urinary incontinence at home. Using the process of lifting anus to increase local muscle activity can improve the involuntary outflow of urine when practicing skipping rope or other sports.
Exercise:
1. Continue to tighten the anus upwards) for 2 ~ 6 seconds, and then relax for 2 ~ 6 seconds (try to feel the feeling of interrupted urination);
2. Repeat 10 ~ 15 times as a group, and train 3 ~ 8 groups every day;
The levator ani training can last for more than 8 weeks. Lying, standing or sitting is ok. But don't overdo it, so as not to solve the problem of urine leakage, but frequent pelvic floor muscle training makes urination impossible to rule out.
Timely medical treatment
Why does urine flow out when skipping rope? This is mainly caused by stress urinary incontinence. It has some adverse effects on patients' lives. If the pelvic floor muscle levator ani training has no effect for a period of time, and the phenomenon of urine flowing out from skipping rope has not been alleviated, then it is recommended to go to a regular hospital to register for urology.
Benefits of skipping rope
Reason one: simple and easy to do.
Nothing is easier than skipping rope! You only need to spend tens of RMB to buy a skipping rope and prepare a pair of sports shoes that can easily keep balance and relieve foot pressure, and you can start exercising. In addition, skipping rope on too soft ground is easy to make your legs feel tired and heavy, so it is a good choice to choose a venue with moderate hardness, sports ground or asphalt ground. When choosing skipping rope, you should pay attention to the length of the rope, not too long.
Reason 2: It is good for heart function.
Regular skipping exercise can stimulate the blood vessels and veins of the feet, strengthen the circulation between the blood of the lower limbs and the heart, and let the blood get more oxygen. In-situ exercise can enhance endurance, keep the cardiovascular system strong, and effectively improve physical endurance quality.
Reason 3: Enhance muscle elasticity.
One of the important reasons why skipping rope is popular is that it can drive the whole body muscles, and the calf, back and waist can be exercised at the same time. Without excessive exercise, muscles will become stronger and more elastic, and will not over-swell, which will affect the aesthetic feeling.
Reason 4: Make the body lines slim.
Skipping rope will cause a small amount of muscle formation. If you skip rope often, these muscles can be perfectly combined with your body, mainly in your calves, hips and waist. Because of this, many boxers jump rope before the game to get rid of excess fat.
Reason 5: Burn extra calories.
The fitness instructor said that skipping rope/kloc-0.5 minutes is equivalent to swimming or jogging for half an hour, and skipping rope for 20 to 30 minutes can burn 300 to 400 calories. The coach suggested skipping rope three times a week. Skipping rope continuously should not be too long. Take a rest after 2 to 3 minutes to relieve leg pressure. Step by step, the intensity of each exercise is changing, and it is impossible to increase the intensity gradually according to the exercise effect.
Reason six: the integration of multiple advantages.
If you choose the right sports shoes and jump rope correctly, this small swing of your wrist will not cause physical discomfort. In the process of skipping rope, pay close attention. Remember to jump on two feet or one foot for a long time, and use different skipping methods to exercise circularly. At the same time, muscles and joints need to be relaxed, and toes and heels need to be coordinated to prevent sprains. Pay attention to many small details and wear appropriate sportswear. Jumping rope will be the best choice for many women to beautify their body lines!