Skipping rope is the best slimming exercise.
The test shows that jumping for 5 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 also make your respiratory system, heart and cardiovascular system fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
Exercise time of skipping rope to lose weight
The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite, which is unscientific. Skipping rope should last at least 30 minutes, because less than 30 minutes can't achieve the purpose of burning fat at all, and the longest time can't exceed 2 hours, because overtraining for more than 2 hours will make the body extremely tired. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster.
Correct method of skipping rope
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.
Step 2 get ready before skipping rope
Remember to do warm-up and warm-up exercises for 3 minutes before jumping. Because the heart will accelerate rapidly in a short time. So when you start skipping rope, you must step by step, don't rush into it, and stop if there is any little comfort in the process. Don't jump too fast at first. Jump about 60 times a minute. Try to jump for 30 seconds first, then stand still until your body gets used to it.
Precautions for skipping rope
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.
5. Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not swell excessively, but will only become tight and tight, with beautiful curves.
6. Both feet should rise and fall at the same time.
7. Don't jump too high, so as not to damage the joints due to excessive load.
8. Pay attention to control the jumping time. Don't be too long at a time, so as not to hurt your knees. Pay attention to interval training.
9. Don't jump rope within half an hour before and after meals, and don't drink too much water before jumping rope.
10, overweight people should not jump rope to lose weight. Avoid excessive pressure on leg joints due to weight, resulting in sports injuries.