Skipping rope is the best slimming exercise. The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
How long does it take to jump rope to lose weight?
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 3-4 times a week, each time about 10 minutes, taking 2 minutes as a unit, is a very effective moderate exercise.
According to research, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. Wear comfortable soft-soled sports shoes to reduce the impact and prevent the joints from being damaged by impact.
At the beginning, you can start exercising with a light rope, 30 seconds per unit, and gradually increase the amount. After proficiency, you can take a few more moves.
Skipping rope can not only promote the tolerance of cardiovascular system, increase muscle strength, muscle endurance and flexibility, but also be beneficial to bone health; But also improve the coordination, cooperation, speed, rhythm and balance of all parts of the body.
In addition, skipping rope also has the advantages of easy learning, low investment, improving people's creativity, self-confidence and communication skills.
note:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
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.