How to jump rope to lose weight
There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
The effect of skipping rope and stovepipe slimming is remarkable, because in the process of skipping rope, we always need to bounce up and down with our legs, which can naturally play a role in slimming the lower body.
2. The correct way to lose weight by skipping rope
1, remember to warm up and warm up for 3 minutes before jumping. Because the heart will accelerate rapidly in a short time. So when you start skipping rope, you must step by step, don't rush into it, and stop if there is any little comfort in the process. Don't jump too fast at first. Jump about 60 times a minute. Try to jump for 30 seconds first, then stand still until your body gets used to it.
2. Grasp the handles at both ends of the rope with both hands. Usually, one foot is stepped in the middle of the rope, and both arms are bent to make the forearm level, and the rope will be pulled to a suitable length. Simply put, the rope is folded in half and straightened, and the length of the rope reaches 45 degrees to raise the forearm.
When is the best time to jump rope?
Skipping rope can not only effectively lose weight, but also exercise muscles, so that the whole body muscles can be fully exercised and play a role in relaxation and bodybuilding. Many friends usually jump rope after work or at night, but do you know that if you want to lose weight through aerobic exercise, it usually takes about an hour and a half, and the best time is from 10 to 2 pm, which doesn't require too much physical strength or jumping too high? When you are tired, you can rest properly and exercise again, so you can lose weight.
Time is not less than 30 minutes.
If you want to lose weight by skipping rope, you should insist on exercising for at least 30 minutes at a time, because you can't burn fat for less than 30 minutes, but the longest time of comprehensive exercise should not exceed 2 hours, because overtraining for more than 2 hours will make your body extremely tired.
3. Precautions for skipping rope to lose weight
1, 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.
2, obesity should not jump 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. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead.
3. It is not advisable to skip rope before and within one hour after meals.
4. Where to lose weight by skipping rope?
1. Skipping rope to thin upper limbs
In the process of skipping rope, not only the lower limbs need to keep beating, but also the muscles of the shoulders, back and arms of the upper body are constantly moving, so it also plays a certain role in losing weight of the upper limbs.
Skipping rope and abdomen
When skipping rope, your rectus abdominis, transverse abdominis, oblique abdominis and oblique abdominis are all part of abdominal wall muscles. The rectus abdominis is the main part of the stomach, while the medial oblique muscle and lateral oblique muscle are located on the side of the stomach, while the transverse abdominal muscle is located in the stomach. These muscle groups can make the abdomen contract inward. The fat in the lower abdomen will be slowly consumed. If you take a deep breath when skipping rope, your abdomen will get more exercise and become tighter and slimmer.
Step 3 jump rope and stovepipe
When skipping rope, the body keeps jumping up and down, and the calf muscles, quadriceps femoris and thigh muscles of the human body keep moving, which can burn excess fat in both lower limbs and have a certain effect on stovepipe and thigh.