1, the plan of skipping rope to lose weight
1. Make a step-by-step skipping plan. MM who uses skipping rope to lose weight for the first time can make a "skipping rope gradual plan" first. When I am a novice, I only jump in one place 1 minute; After 3 days, jump continuously for 3 minutes; After 3 months, jump continuously for 10 minute; After half a year, a "series jump" will be carried out every day, for example, every time for 3 minutes, ***5 times, until every time for half an hour. If you can jump for half an hour at a time, it is equivalent to jogging for 90 minutes, which is already a super-standard aerobic fitness exercise.
2, learn more and practice skipping tricks. I believe that many MM are experts in skipping rope since childhood, so we can learn from them and change a few tricks to greatly increase the weight loss effect. Fat burning power is increased by 20%: jump forward (the rope is wound from back to front) and jump backward (the rope is wound from front to back) at intervals. Fat burning power increased by 40%: cross your hands and weave flowers.
3. Skipping rope with friends, maybe three or five friends will jump together. With more fun, there will be more sports and more fat loss. Intimate jumping doubles the power of burning fat: one person shakes the rope and two people jump together, which not only cultivates your tacit understanding, but also exercises your physical coordination ability. However, two people have to rotate the rope to achieve the effect of each other's thin arms!
By studying our skipping weight loss plan, we can make everyone feel that they will not be bored or bored if they jump for a long time. According to experts from Health Network, skipping rope not only has slimming effect, but also can promote metabolism, prevent various diseases, and enhance cardiopulmonary function, which is also very beneficial to mental health.
2. A quick and effective way to lose weight
1, read the food label
You don't know how to control your calorie intake? Reading food labels is a good way to let you know about calories. Avoid foods high in saturated fat and cholesterol, and eat as many fresh foods as possible. By reading food notes, you can make better health choices!
2, high fiber breakfast
Breakfast is the most important meal of the day. After a night's sleep, if you don't replenish energy in time, hunger will greatly increase your appetite! And cereal breakfast rich in cellulose can increase your satiety and reduce hunger!
3. Choose whole wheat bread. Do you like starchy food like French fries or baked potatoes? Choosing whole wheat bread can help you reduce your calorie intake. In addition, whole wheat bread is a healthy diet food, which can greatly increase your satiety.
4. Drink 2% milk every day.
Drink 2% milk every day. Of course, choosing low-fat milk is slimmer. If overweight people want to lose weight, it is recommended to drink 3 cups of milk or yogurt (750g in total) every day. Because experiments show that 1200 mg of calcium per day can play the most important role in reducing body fat.
Step 5 avoid junk food
Don't buy junk food. If you always keep a lot of such food at home, you will consume too many calories because you can't resist the temptation. Therefore, a good way to resist temptation is to stay away from it. Try to focus on healthy food at home, which is also very helpful for you to stick to a long-term diet to lose weight.