1, when skipping rope to lose weight, you should pay attention to take off with your forefoot and land with your whole foot or heel, otherwise you may shake your head. When jumping, you should not bend your body excessively. You should jump rope in a natural bending posture, and you must breathe naturally and rhythmically when jumping rope.
2. When skipping rope, pay attention to holding the handles at both ends of the rope with both hands. Generally speaking, one foot is in the middle of the rope, the elbow is bent, and the forearm is raised to straighten the rope. Usually, this is the most suitable length.
3. When shaking forward, pay attention to keep the big arm as close to the sides of your body as possible, and the elbow is slightly extended. At this time, the upper arm must be horizontal, and you need to use your wrist to make your hands draw a circle on the side of your body.
Don't rush for success, practice step by step. The speed and length of skipping rope should be determined according to your own time.
5, rope time is usually unlimited, but you must avoid causing physical discomfort. It should be noted that skipping rope is not allowed before and within half an hour after meals. Don't drink a lot of water before skipping rope, otherwise it will be bad for your health.
6. After skipping the exercise, you can't stop immediately. It's better to skip rope slowly, or you can walk for a while, let the blood circulation return to normal, and then stop slowly. At this time, you should do some stretching and relaxing movements, which is the real end of skipping rope.
Expand knowledge: What are the benefits of skipping to lose weight?
1, skipping to lose weight is a time-saving and energy-consuming aerobic exercise, which can prevent diseases such as dyslipidemia and hypertension;
2. Skipping rope to lose weight can also enhance cardiovascular, respiratory and nervous system functions;
3. Skipping rope to lose weight can promote the development of human organs;
4. Skipping rope can make the muscles of the whole body tense and eliminate the excess fat in the buttocks and thighs;
5. Long-term skipping can prevent stomach trouble, insomnia, arthritis, neuralgia and other symptoms;
6. Skipping rope to lose weight can also prevent diseases such as diabetes, arthritis, osteoporosis and menopausal syndrome.
Precautions for skipping rope to lose weight
1, jump rope length should be appropriate.
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
2. Don't keep your feet on the ground.
When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and damage to ankle bones. Remember not to touch the ground with the whole sole or foot, which will have an impact on the brain.
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.
4, the body is heavy, and your feet should be up and down.
If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't hop, or your whole weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing with both feet or running and jumping at the same time; Secondly, skipping rope should not take too long. Jump for 2-3 minutes and need a rest.
5, obesity should not jump rope.
Overweight people are not suitable for jumping to lose weight, because their weight can easily lead to excessive pressure on leg joints during jumping, leading to sports injuries. You can determine whether you are suitable for skipping rope by your body mass index. If your body mass index is over 30, you'd better not choose skipping rope, but use other moderate methods to lose weight.
6. Wear soft shoes.
Jumping rope athletes should wear soft and light high heels to avoid ankle injuries. When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprains.
The above is what Bian Xiao shared today, and I hope it will help everyone.