1. How many calories can skipping rope consume?
Skipping rope (fast skipping rope) (strength: high)
Heat consumption: 720 kcal/hour (calculated by 60 kg body weight)
Exercise intensity: 12.0MET, which belongs to high-intensity exercise.
1000 Step Activity Time: 3 minutes. Doing this exercise for 3 minutes is equivalent to walking at a medium speed 1000 steps (that is, walking at a speed of 4km/h 10 minutes).
2. The correct way to lose weight by skipping rope
For beginners, only jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and do a series of jumps every day after half a year, for example, jump for 3 minutes at a time, ***5 times until jumping for half an hour continuously.
1, learn to manipulate the rope
Measure the length of the rope first, double the rope, and its length should be from the armpit to the ground. This is the standard. Then put your hands on your sides and keep them vertical, that is, your elbows are at right angles to your arms. First, the right hand holds both ends of the upper rope, and starts to wave and turn around until the right hand can move freely, then change the left hand and do the same action.
2. The beat should keep up with the beat of the rope.
Once again, turn the rope like the first stage, but listen carefully to the sound of the rope touching the ground and connect each sound into a beat. Now, you not only make the rope rotate, but also your feet jump together. Practice until your feet can keep up with the rotation of the rope, so that your hands and feet can move at the same speed. This exercise is to promote muscle coordination of eyes, hands and legs. If you start correctly, your skipping posture will reach the standard in the future.
3. Cleverly coordinate the actions of the first two stages.
(1) Jumping with feet together, with rebound action.
Most rope jumpers use this method. First of all, you don't need a rope, just jump on the ground with your feet and count 1-2- 1-2 in your head. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action will not be too laborious. In other words, 1-2- 1-2 equals one weight and one light. When you jump hard, the rope passes under your feet, and when you jump gently, the rope is on your head. All you have to do is follow this rule and jump a few times.
(2) Jumping with both feet has no rebound effect.
This is a continuous jumping method. Every time you jump, the rope will pass through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.
3. Prevent skipping injury
The first is the choice of venues and tools. Although skipping rope is not limited by time and space, we should pay attention to the choice of venue. Try to choose lawns, wooden floors and mud with moderate hardness as skipping venues. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
Secondly, rope jumpers should wear soft and light high heels to avoid ankle injuries.
Thirdly, in the choice of rope, we should choose a rope with moderate hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.
Finally, do enough warm-up exercises to relax muscles and joints and prevent sprains. In addition, obese and middle-aged women should choose to jump rope with both feet on the ground to avoid sprain.