Share some experience of skipping rope.

Fat reduction = skipping rope/exercise+clean diet

It seems that I have begun to enjoy the exercise process slowly recently.

I no longer feel that losing weight is a very painful thing.

To accept and adapt, there are small changes in the mirror every day.

The motivation will come naturally.

About skipping rope: everyone is struggling with rope and cordless.

Personally, I feel that my hands and feet are very coordinated. If the space permits,

If you choose rope, the fat reduction effect will definitely be better.

People who jump with ropes like me always trip, twice and three times.

I'm not interested in jumping,

Plus it will be more convenient to jump cordless at home.

You can choose according to your own situation.

About the equipment:

Sports bra with good fixing effect!

Skipping rope (cordless skipping rope is also acceptable)

A pair of comfortable and breathable sports shoes (light and not sprained)

Loose/tight sweatpants (easier to sweat)

Massage tool (foam shaft: fascia gun can be used) √√

About quantity/time:

Some skipping ropes have counters. Of course, at the same time,

There must be more cordless phones than wired phones.

So I don't think people need to care whether it's 300 or 500.

Or three or five thousand, just count by time.

I am used to doing some other anaerobic exercises for 20 minutes, and then jumping for half an hour.

This way, the fat burning efficiency is also high.

Precautions for skipping rope:

1, when skipping rope, inhale through your nose and exhale through your mouth.

2. Tighten the core, bend your knees slightly and touch the ground with your forefoot.

Don't jump too high, just about 3 cm from the ground;

The big arm naturally clings to both sides of the body, and the small arm drives the wrist to shake the rope.

3. Be sure to warm up before skipping rope, and then start exercising after limb activities.

Otherwise, it is easy to sprain; You should also do stretching and massage after jumping.

The muscles will not be sore.

4. In the early stage of skipping rope, the calf will be congested to produce the visual effect of fake thick legs.

As long as you massage and stretch well,

After a period of persistence, the hind legs will gradually become thinner and tighter.

Massage must be pressed by hand until there is no lump, and then stretched.

You can also relax directly to the muscles with a fascia gun.

Until it becomes less rigid.

About diet:

Try to eat clean, eat less oil and salt, and don't go on a diet.

You must eat what you should eat, and you must eat well.

Protein+carbohydrate+fat can't be less every day.

Control each meal within 500kcal, drink plenty of water every day to promote 2-in metabolism,

Try to eat light food. You can give the body some buffer time appropriately,

You can eat three meals on weekends, but don't eat too much, and follow the principle of eating more and exercising more.

The principle of eating less and exercising less, intake must be less than consumption,

Create some calorie gaps for the body and lose weight quickly.