People swimming in the water, paddling with two arms, kicking with two legs at the same time, and participating in sports with all their muscles can promote good exercise of all their muscles. Especially the pectoralis major, deltoid, triceps brachii and upper body back muscles related to upper limb swing will become more developed. At the same time, swimming is a periodic exercise, paddling and fetching water are alternately tense and relaxed, and long-term exercise makes muscles soft and elastic. Because of this, female swimmers often have plump and firm breasts, elastic muscles, well-proportioned figures and beautiful curves.

When swimming, water consumes more energy than land because its density and heat transfer are greater than air. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat. Therefore, swimming is one of the effective ways to lose weight.

Women's swimming must pay attention to three points:

1, avoid swimming before and after meals. Swimming on an empty stomach affects appetite and digestive function, and also causes dizziness and fatigue when swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain.

2. Avoid swimming immediately after strenuous exercise. This will increase the burden on the heart; A sudden drop in body temperature will lead to weakened resistance and cause colds, pharyngitis and so on.

3, avoid swimming during menstruation. During menstruation, the resistance of female reproductive system is low and weak, and swimming easily causes germs to enter the uterus, fallopian tubes and other places, causing infection.

Skipping rope to lose weight is called the most effective exercise to lose weight by some beauty lovers.

Skipping rope, at the same time, has a positive effect of relaxing emotions and is conducive to mental health. It can also enhance the functions of cardiovascular system, respiratory system and nervous system, and prevent diseases such as diabetes, arthritis, obesity, osteoporosis and hypertension. Skipping rope to lose weight is especially suitable for winter. Friends who want to lose weight, act quickly!

Types of skipping rope: plastic, rubber, nylon, cotton thread, etc.

Price: 5 yuan to 20 yuan.

Selection: Choose according to your height when buying. If you are just starting to practice skipping, you'd better choose a transparent solid plastic skipping rope with a certain weight. Because for beginners, skipping rope needs a certain weight to swing easily. But if it is too heavy, the air resistance will be too great when jumping. Try to jump 10 times or so. If you feel a little tired of your wrist, you should consider changing to a lighter one.

Precautions for skipping rope to lose weight:

1. Choose a suitable location. Do not choose dusty or gravel sites and uneven cement floors. It is best to choose indoor gym, wooden board or flexible PU venue.

2. Wear appropriate clothes. When skipping rope, it is best to wear sportswear or loose and light clothes, soft-soled cloth shoes or elastic sports shoes, which will make you feel relaxed and comfortable and not easy to get hurt.

3. Be fully prepared for the activity. Skipping rope is an outdoor activity with a lot of exercise. Be sure to prepare all parts of your body before you practice. In particular, the ankle, wrist, shoulder joint and elbow joint must be movable.

4. Practice step by step. When you start to practice skipping, you should go from slow to fast, from easy to difficult. Learn the various movements of single-person skipping first, and then learn more complicated multi-person jumping or group skipping movements.

5. Pay attention to the activity time. The time for skipping rope is generally unlimited, but in order to avoid causing physical discomfort, it is best not to skip rope within half an hour before and after meals.

Skipping rope to lose weight:

1. goal: jump 120 ~ 140 times per minute, the ideal heartbeat speed is about 150 times per minute, and burn 600 ~ 1000 calories an hour (skipping 10 minutes is equivalent.

2. Perfect reverie: jump away from the gravity of the earth and bid farewell to obesity.

3. Introduction: At first, you can play a cheerful piece of music without rope, jump on one leg in turn with the rhythm of the music, and shake your body from right to left at the same time. Pay attention to bending your knees to slow down the impact.

4. Warm-up: Start by jumping slowly for 30 seconds or only 30 times, and then gradually extend the time until you jump continuously for 3 minutes. When skipping rope, raise your knees as high as possible and keep your body soft. Remember to keep your wrists away from your body when the rope swings.

5. Relaxation: After jumping three groups, rest 1 minute. Then take turns jumping on one leg, take a deep breath and relax the muscles of shoulders, arms and legs.

6. Endurance: continuous 1 min, with or without ropes, knees as high as possible, deep breathing/exhalation to enhance endurance.

7. Pattern skipping: Try a set of pattern skipping (hands crossed when the rope is overhead, and returned to the original position when the rope is at the foot), then put your feet together and jump for 3 times. This group of actions is repeated for 3 minutes.

8. Improvement: Start a single jump, and then start a double shake every other one. After mastering the essentials, jump sideways with your feet together, and then jump on one leg, 60 times per minute.

Interesting practice of skipping rope;

1, sideways oblique jump

This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.

2. Basic skills of skipping rope: simple skipping rope method

Warm-up: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm).

Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.

Step 3 hop on one knee

Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.

4. Jump with your legs apart

Do the skipping preparation exercise first (refer to Exercise 2), and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Step 5 cross your arms and jump

Do the skipping preparation exercise first (see Exercise 2), and then jump rope with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.

6. Double skipping requires more attention and coordination than single skipping.

(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.

(2) Stand in tandem. The tall man stood behind waving a skipping rope.

7. Jump around

Two people jump rope practice: one person squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other person keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.

8, lateral foot jump

Start with a simple skipping method (refer to Exercise 2), then jump rope with both hands and wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground for 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.

Skipping rope to lose weight depends on persistence. Through these interesting skipping methods, you can increase your interest and be conducive to long-term persistence.