What if skipping rope is ineffective to lose weight? Sports also have certain skills. People who often don't exercise should pay attention to these points. Only moderate exercise can be full of enthusiasm for life. Pay attention to your breathing frequency when you exercise. What should I do if skipping rope is not effective in losing weight?

What if skipping rope is ineffective to lose weight? 1 1. Point 1: Jump rope continuously for at least 20 minutes each time.

Let me explain here that skipping rope for at least 20 minutes in a row means trying not to rest during skipping and maintaining a certain training intensity evenly. Look at the second point below to measure the training intensity as a whole. I also want to remind friends who skip rope to lose weight that it takes more than 20 minutes, not 20 minutes. And the longer the skipping time, the better the weight loss effect.

2. the second point: the strength of each skipping rope should be controlled at about 75% of its maximum strength.

So how do you measure your 75% strength? There are two methods, one is through heart rate measurement, and the other is through self-feeling measurement.

3. If it is measured by heart rate, it is recommended that people who skip rope to lose weight wear devices for measuring heart rate during exercise, such as heart rate watches and heart rate belts. Then judge whether the training intensity reaches 75% according to your heart rate. The calculation formula of heart rate is: (220- age) *75%, which is the heart rate that practitioners should keep when skipping to lose weight. Therefore, when skipping rope to lose weight, practitioners should make their heart rate reach the calculated heart rate value.

4. It is also very simple to measure the intensity of 75% by self-feeling. In the process of skipping rope, the feeling of practitioners is between tired and not tired, that is, 75% training intensity.

The third point: during skipping to lose weight, control the types and quantity of food for dinner every day.

As we all know, if you want to lose weight, you need not only to strengthen exercise, but also to control your diet properly. Therefore, during skipping to lose weight, it is best to control the types and quantities of food consumed for dinner every day, so that breakfast and lunch are normal.

What should I do if skipping rope is not effective in losing weight? 2 yuan 1 centipede climb

Two people stand in a line, the person behind takes a skipping rope, and the person behind wraps the skipping rope around the waist of the person in front, grabs both ends of the rope by himself and runs forward together. & gt& gt& gt This is the best way to jump rope.

Two crabs are gone.

Two people are a group, and their knees are tied together with skipping rope to form two people with three legs. In practice, two people walk sideways in the direction of travel.

Three four-person vans

In groups of four, use four skipping ropes to form a "well" shape. Everyone grabs two rope ends and puts a volleyball in the middle of the word "well". Four people can't let the ball land when practicing. & gt& gt& gt The correct way to lose weight by skipping rope.

4- Skipping rope

Connect the short skipping ropes one by one. The length depends on the number of people practicing. Many people jump on a rope.

5. Dance "Bamboo"

Use skipping rope to imitate the "bamboo pole" dance of ethnic minorities to practice and let the rope puller straighten and tighten the rope. Another advantage of skipping rope is that the "bamboo pole" will not pinch your feet. & gt& gt& gt can also jump rope to keep fit.

Step 6 expand your practice

Like the popular outward bound exercise, it is advisable to form a net with ropes. The size of the mesh depends on whether you can drill through students of different sizes. The knotted net can be tied to the volleyball rack with a cushion under it to prevent students from being injured. Students try to transport people from one side of the net to the other, and try not to touch the net when crossing the net. & gt& gt& gt Skipping rope to lose weight will bring obesity to justice.

Skipping rope to lose weight

Skipping rope is very convenient and an effective way to lose weight. Don't jump too fast at first, it's best to keep it at 100 to 120 times per minute, jump 150 times each time or take a break after jumping for one and a half minutes, and repeat 3 to 5 groups. Tip:

1 The length of skipping rope should be appropriate.

Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.

Don't keep your feet on the ground.

If the posture and method of skipping rope are wrong, it will bring harm to the body, such as soft tissue injury and ankle bone. Therefore, when skipping rope, you should take off and land with the forefoot, and remember not to land with the whole sole or heel to avoid concussion. Don't touch the ground with all your feet. 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 injury to ankle bones. Remember not to touch the ground with all your feet or feet, which will shock your brain. In addition, it is best not to jump rope directly on the concrete floor. You can choose lawns, wooden floors and mud floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.

Don't jump rope on the concrete floor.

Skipping rope is a more strenuous exercise. You can choose lawns, wood floors and mud floors with moderate hardness. Don't jump rope on the concrete floor to avoid sprain.