2. Start jumping, don't be crazy about numbers, or it will be easy.
After three days, I couldn't stand up, and the figures behind me were even less, and I was disheartened.
Muscle soreness tests a person's endurance, so it is gradual and suitable for people who don't exercise much.
Just jump for 20 minutes every day at first, make sure your heart rate is faster, don't force yourself too much, just exercise a little hard.
6.
1-2 weeks: 100 continuous jumping and rest for 30 seconds, jumping every day 1000.
2-6 weeks: rest 1 minute, 200-300 times in a row, 2000 times a day.
More than six weeks, jumping 500 times in a row? After jumping for 30 seconds/lifting legs/squatting for 30 seconds, rest for 1 minute and jump rope 2000 times a day.
7. The best time is from 2 pm to 8 pm.
8. Don't take anything for half an hour after exercise.
9. Skipping rope is a combination of aerobic and anaerobic exercise, which can improve the balance and coordination of the body.
10. There is no doubt that skipping can burn fat. You can consume about 300 kilocalories every 30-40 minutes, and skipping rope 10 minutes is equivalent to jogging for 20 minutes.
1 1. Warm up before skipping rope to prevent muscle damage!
Opening jump 15 times
12. In the process of take-off, it will stimulate muscles, increase glycogen storage in muscles, make the body store a lot of water, and make legs look thicker.
13. Don't stop immediately after exercise, do some stretching exercises, and let the blood circulation recover slowly. Exercise is the real end.
14. Precautions for skipping rope
① Warm up before jumping and stretch after jumping.
② Wear sports shoes and try to find soft ground to jump on.
Rope is much better than cordless.
(4) Toe lightly touches the ground and jumps as low as possible.
⑤ Keep your knees bent.
⑥ Choose a rope with appropriate length.
Don't drink too much water before skipping rope. When you are thirsty in skipping rope, you can sip water, and it is easy to get angry when you drink it.
15. When skipping rope, you must first land on your toes, distribute your strength evenly on the whole sole, and jump with your arch to avoid hurting your joints.
16. Skipping rope is really good for losing weight. Whether it is slimming or shaping effect, it is highly recommended!
17. Skipping rope 10 minute can consume 100 kilocalories. You know, skipping rope at a medium speed can consume 600 kilocalories per hour, while running at a speed of 8 consumes 480 kilocalories per hour.
18. Skipping rope can also burn fat after exercise. After a long time, the body continues to consume a small amount of fat.
19. How to jump rope to lose weight the fastest?
? Be sure to warm up and stretch (half the exercise time)
? Step by step (skipping rope 15- 20 minutes each time, 3-4 times a week)
? Don't jump too high (try not to exceed the height of 5 cm)
20. Precautions?
Overweight people should not jump rope.
People with bad knees should not jump rope.
Girls with big breasts remember to wear sports bras to avoid the harm of gravity to their bodies!
2 1. Friends whose legs belong to lipoid muscle type must pay attention to stretching! Stretching massage is more important than exercise.
22. It is suggested to jump rope quickly for 5 minutes, reaching 140 times per minute and 700 times in 5 minutes, which is equivalent to jogging for 30 minutes and jumping rope 1000 times a day. Combined with diet, you can lose weight
23. One kilogram of fat in the human body is equivalent to 7800 calories. If you eat 100 calories a day, you can lose half a kilogram of fat a month.
24, keep the daily intake, and then jump rope, not to mention 1000, try to pick, sweat, three times a week is enough, twice a week for strength training, increase the body muscle content and improve the efficiency of burning fat.
25. Most people jump rope at a moderate speed. Every time they jump 1000 times, they will burn 100- 190 calories. Most people jump rope for half an hour and consume about 3 10-560 calories.
The number of calories burned by skipping depends on your weight, intensity and exercise time.
27. Skip the calorie formula:
Calories burned per minute =(MET* body weight (kg) *3.5) divided by 200.
MET is a measure of the energy consumption of physical exercise over a period of time.
28. When performing the same task, heavier people burn more calories.
29. The more times you jump rope, the more calories you burn.
30. Skipping rope can not only reduce fat, but also increase muscle, shape and stovepipe.
3 1. Novices suggest that each group play 60- 100 times, with an interval of 2-5 minutes, and skip rope for no more than half an hour at a time.
32. In the later stage, we can gradually increase the strength and duration of muscle skipping, try to cross skipping and combine skipping with HIIT.
33. Warm-up and stretching must be arranged for all sports. Warm-up before skipping rope can reduce the risk of injury and improve the exercise effect.
34, skipping rope does not stretch, not only can not stovepipe, but also make the calf thicker.
35. Warm-up and stretching time, it is recommended to arrange half the skipping time, such as skipping for half an hour, and control the warm-up and stretching time at 15 minutes.
36. It is not recommended to skip rope more than 1 hour at a time, which will cause great pressure on the knees. It is not recommended to arrange skipping every day. Jumping rope and other sports are best carried out together, no more than 3 times a week!
37. Choose a pair of good shoes and don't jump too high.
38. People with a large weight base are not suitable for skipping rope to lose weight, because a large weight base is more harmful to knees!
39. Body mass index (BMI) = the square of weight/height, the normal value is between 20 and 25, and over 25 is overweight.
40. Jumping rope is more intense than running. Skipping rope 10 minute is equivalent to jogging for 30 minutes.
4 1, plastic skipping rope is cheap, strong, not easy to knot, cost-effective, but too light, only suitable for beginners.
42. Cotton rope has moderate hardness and usually jumps slowly, which is suitable for beginners and the elderly.
43. Slub skipping usually has a long handle and is suitable for fancy skipping. It has a certain weight, is durable, and is suitable for most people.
44. The steel skipping rope is relatively thin and the handle is relatively short and professional, but it is not durable and easy to break.
45, rubber skipping rope is very strong and wear-resistant, usually heavier, it is more difficult for ordinary people to pick it up, and it is easy to trip themselves.
46. When skipping rope, use the forefoot to land, because the body has no acceleration, so the impact of skipping rope on the knee is relatively small.
47. Jump rope at the beginning, starting from 1 group and 100, every 100, the next group, after jumping for 30 seconds, rest for 1 minute.
Then jump 100 times to complete 30 opening and closing jumps, so that 10 cycles, one *** 1000 times,
When you are not tired after jumping 1000, you should accumulate it according to your own situation.
48, listen to a dance, rest for 30 seconds, especially tired rest 1 minute, don't deliberately count how many times.
49. Besides drinking water before and after exercise, you should also drink water when you are not exercising. Drink a few mouthfuls at a time to replenish the body's water and help the body metabolize, which can consume more energy.
50. Drink red beans and barley water to remove moisture. Heavy moisture will affect the metabolism of the body and the amount of exercise will be greatly reduced.
5 1. Try to eat some fruits with low content, such as tomatoes, strawberries, pitaya, carambola, peaches, apples, raisins and grapes.
52. It is not suitable for taking a bath or sleeping immediately after exercise. You can give yourself 10 minutes to relax.
53. Don't be picky about food during menstruation. If you can exercise, change to jogging.
54. At first, skipping rope will hurt your knees. At this time, you must rest for a few days, and don't exert yourself when your knee doesn't hurt.
55. Just jump for five days a week, give your knees two days to rest and reduce the burden on your knees.
56, it is best to wear sports shoes, tiptoe point to the ground, don't do it with the whole foot, it will hurt your ankle, and don't lift your feet too high.
57. Girls must wear sports shock-proof underwear to prevent their breasts from getting smaller and drooping, and don't hunch over.
58. It's not your skipping speed that decides whether to lose weight or not, but your heart rate.
Aerobic exercise occurs when the heart rate reaches 120- 140, and anaerobic exercise occurs when the heart rate reaches 140 or above.
59, the best way to lose weight is aerobic anaerobic crossover, such as 120- 140/min, 1 40 or more for 30 seconds, which can also shorten the time.
60. Break 1000+500 as many times as you want in the first week. Be sure to complete the jump.
6 1, foam shaft to roll a leg, not afraid of muscle calf.
62. You may not lose weight immediately when you start skipping rope. People who never exercise will have an adaptation period if they start skipping rope, and then they will lose weight after getting used to the intensity of skipping rope.
63. Can you feel your pounding heart every time you jump rope? The sooner you jump rope, the sooner your body can break down fat.
64. Change the intensity of skipping to lose weight according to your fat burning heart rate, and increase the degree of fat decomposition.
65. 60-80% of the maximum heart rate is the fat burning heart rate, which is the maximum value per minute.