1, the best time to jump rope to lose weight
1. What time of day is the best for skipping rope?
Want to lose weight by skipping rope, Bian Xiao does not advocate doing morning exercises and skipping rope to lose weight. Some people smell chickens dancing, even get up at three or four o'clock to exercise, and then go back to sleep, which is not only susceptible to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. Therefore, skipping rope after sunrise is the best time to lose weight.
2. When is skipping before and after meals good for weight loss?
It is understood that some people skip rope before meals in order to reduce their appetite. Actually, this is unscientific. In theory, strenuous exercise is not allowed before meals and one hour after meals. The best time for human activities should be from 3 pm to 8 pm, so skipping rope at this time will have better weight loss effect. In addition, friends who want to improve their skipping skills must remember the best time to lose weight by skipping.
3. How long does it take to jump rope to lose weight?
Skipping rope to lose weight should take 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 a week, but not more than 6 times. Just keep exercising for 40 minutes at a time. You usually need a day's rest and thinking, so that you can improve faster. Of course, how long you jump each time is very flexible, depending on your physical condition and weight loss needs.
When you first learn to jump rope, you may be panting like an ox just after jumping for a while. Never.
How long are you going to force yourself to dance? After skilled movements and long-term exercise, I still feel that I am still unfinished, which can greatly increase my time.
4. How to increase the number of skipping rope to reduce fat is more significant?
This is also the best time to jump rope to lose weight. In order to get a more significant slimming effect, experts suggest: at first, jump 60- 100 times a day, and finish it in 2-3 times with an interval of 1 minute. After that, gradually increase the number of times a day, and the increase range is appropriate to not feel excessive fatigue. When it is increased to 400-500 times a day, you can start skipping to lose weight. After that, keep jumping 400-500 times a day, twice, with an interval of 1 minute, and keep the jumping speed between 60- 160 times a minute.
2, the correct skipping method to lose weight
In order to lose weight healthily and efficiently, besides the best time to lose weight by skipping rope, the correct skipping method is also very important. Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length. When skipping rope, you should take off and land with your forefoot. Remember not to land with your whole foot or heel to avoid brain vibration. When jumping, don't bend your body extremely, but bend naturally. When jumping, breathe naturally and rhythmically.
3. Precautions for skipping rope to lose weight
1. Jumping rope for 5 minutes equals jogging for half an hour. Skipping rope can fully exercise the lower limbs, and it can also involve the arms and shoulders. It is a movement that can coordinate the whole body. Research shows that if you keep the speed of 120- 140 times per minute, the effect of jumping for 5 minutes is equivalent to jogging for half an hour. Studies have confirmed that skipping rope can enhance the cardiovascular, respiratory and nervous system functions of exercisers, and can prevent diabetes, obesity, osteoporosis, hypertension, muscle atrophy, insomnia and other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.
Second, obese people should not jump rope. Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries. People can judge whether they are suitable for skipping rope by their body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 20 and 25. Overweight over 25 years old, obese over 30 years old. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.
Third, the body is overweight and the feet are ups and downs. If your body mass index is listed as overweight, you should pay special attention when skipping rope: First, don't jump on one foot, or your whole body weight will be pressed on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running with both feet at the same time; Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.
Fourth, 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.
Step 4 jump rope quickly to lose weight
Objective: To get a better figure and achieve a healthy state.
Weight loss method: exercise+reasonable diet
Exercise:
Aerobic exercise+anaerobic exercise at least 3-4 times a week, 20 anaerobic strength training+aerobic exercise, 40-60 minutes each time.
Aerobic exercise, then, mainly refers to long-term low-intensity exercise, which can make the heart rate reach 60%-80% of the maximum heart rate. The maximum heart rate of human body is equal to 220 minus age.
For example: I am 25 years old, so my maximum heart rate is =220-25= 195, so 60%-80% means my heart rate is in the middle of 1 17- 156, so as long as I do aerobic exercise between this heart rate,
Aerobic exercise needs to last at least 20 minutes, and the ideal time is 40 minutes to an hour. So jump rope must be kept during this period ~
There are many kinds of anaerobic strength training, such as dumbbells, barbells and weight-bearing squats. Strength training should be put before aerobic exercise, and it is best to do three groups of weight-bearing squats before aerobic exercise, and the effect will be better.
Reasonable diet: reasonable diet does not mean controlling diet.
Main dietary principles: Try to eat less high-sugar, high-fat and fried foods.
Three meals a day must ensure a normal and regular diet, and try to eat more fruits and vegetables, especially those with high magnesium, VC, iron and zinc content. Meat, milk and eggs are mainly lean meat, and high-fat and fried foods should be eaten as little as possible. Snacks are best based on fruits, and junk food is best not eaten.
If conditions permit, you can change three meals a day to four or five meals to reduce the amount of food per meal. Breakfast is very important! So you have to eat! But also ensure the quality of breakfast, otherwise you will eat too much at lunch because of extreme hunger, leading to fat accumulation in your body.
So is dinner. If you are a person with high fat content, you can eat some fruit or drink some water before meals to reduce the degree of hunger and prevent excessive intake at one time.
Above we talked about the purpose and method of losing weight, but how can I prove that what I said is right? So now I will teach you the best test method. Take photos and compare. We all know that the purpose of losing weight is to make your body better, so comparing your previous and current body photos can best reflect your weight loss effect.
First of all, you should wear as little clothes as possible (if you use digital, you'd better not wear them, which is the best way to see it). Take photos of the front, side and back of the whole body. The posture is normal standing, remember to relax all over. Then take photos every once in a while, or directly look in the mirror and compare photos to see what changes have taken place in your body. Remember a fixed time, such as getting up in the morning, and getting up in the morning every time, which is the most accurate. Don't take one before meals and one after meals. In that case, the difference is too obvious.
This method can directly see whether your weight loss effect is good or bad and where you need to improve. Because the main purpose of losing weight is to get a better figure, this method is more accurate than very abstract weighing. So you don't have to worry about your weight now. Throw away your scale and pick up your camera.