1, choose a good time to jump rope
Skipping rope should be arranged from 3: 00 pm to 8: 00 pm, and it needs to be separated from eating time by one hour, which can consume excess fat in the body and achieve the effect of losing weight. You can't jump rope immediately after dinner. If you exercise immediately after a meal, the food will be digested and people will feel hungry prematurely. In addition, choose the height of skipping rope. Jumping too high will not lose weight, but will increase the burden on joints and cause fatigue. When skipping rope, you can jump up gently to prevent calf muscle aches and radish legs. Generally, skipping rope takes more than 30 minutes to really consume fat, so skipping rope needs to last for 30 minutes.
2. The action of skipping rope
Jump with both feet at the same time: put your legs together, stand with only the forefoot, jump slightly to the right when jumping, and jump with your feet facing the ground and then to the left, so as to exercise and exercise the waist muscles, reduce waist fat and burn the fat in your arms and legs quickly.
One-leg turn: swing the rope quickly and jump with one leg quickly. When approaching one leg for about 40 minutes, lift the knee joint of the leg upward, so that the muscles can be fully exercised, which is helpful to get rid of the fat on the leg and make the figure slimmer.
Side-foot skipping: both hands mainly use the wrist to wave the rope vigorously, the left foot touches the ground, the right foot is lifted gently, the right foot should be tilted to one side for about 20 times in a row, and then the left foot is changed. As long as you support your body with one foot and accept the blow, as long as you persist for a long time, you can consume excess fat in your legs, but you can't lift your feet too high or too slow, otherwise you will trip over the rope and cause serious injuries.
Cross your arms: First, prepare to jump rope. Jump rope with arms crossed. When the rope is in the air, cross your arms and jump over, and your arms will return to their original positions in the opposite direction. This can exercise the muscles of the arm and help reduce the fat of the arm.
How many times can I lose weight by skipping rope?
Generally speaking, skipping rope to lose weight needs to jump to about 140 times per minute, so that the heat in the body will be consumed at a relatively fast speed. The duration of skipping rope should be more than 30 minutes, which will have a better weight loss effect and allow fat to be fully burned and consumed. Then, in conversion, a skipping exercise needs to jump about 3000 times to achieve the ideal weight loss effect.
In fact, as long as you exercise, you will consume calories in your body. You don't need to keep exercising for long and jump rope many times. It is enough to decide the length and intensity of exercise according to the endurance of the body. Losing weight is a good thing, but we should also use healthy and correct methods.
Precautions for skipping rope to lose weight
Jumping rope looks simple, but there are some precautions. For example, don't drink too much water before skipping rope, because it is easy to have a stomachache when drinking too much water when skipping rope. Similarly, you can't jump rope immediately after eating, otherwise it will lead to abdominal pain.
In addition, when skipping rope, you should choose a pair of soft and comfortable sports shoes and choose a softer ground to skip rope. For example, grass is a very good choice. If the cement floor is too hard, it may do some harm to your heels and knees. Also, after the exercise, you must remember to relax your muscles. If you can massage your legs, especially your calves, you can prevent muscle growth and relieve the discomfort after skipping rope.