Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised.

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Some foreign fitness experts especially admire skipping rope. Because it has many advantages:

1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.

2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system.

His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is also good for women's mental health.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times until you jump for half an hour at a time.

Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

1, jump rope length should be appropriate.

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

2. Don't keep your feet on the ground.

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 damage to ankle bones. Remember not to touch the ground with the whole sole or foot, which will have an impact on the brain.

Don't jump rope on the concrete floor.

Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.

4, the body is heavy, and your feet should be up and down.

If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't jump on one foot, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running at the same time. Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.

5, obesity should not jump rope.

Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead.

Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 18.5-23.9. More than 23.9 are overweight and more than 28 are obese.

Skipping rope to lose weight must pay attention to the essentials of action, and long-term persistence is more effective.

Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. It is best to choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.

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