In addition, according to your skill level and jumping speed, skipping can burn 10~ 15 calories per minute. Jumping fast can burn more calories. Therefore, compared with running, skipping rope consumes more energy than running, and the fat reduction effect is naturally better.
But in fact, running can last for a long time, while skipping rope is generally short. At this time, you should choose the exercise that suits you.
However, with the development of the times and the accelerated pace of people's life, it is more and more difficult to take a whole period of time to exercise compared with the advantages of skipping rope. Next, I will talk about the development of skipping rope, hoping to help you.
1. What are the benefits of skipping rope to the body? Skipping rope is an efficient fat-reducing and slimming exercise, which can not only strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, but also keep the body fit, agile and stable.
Not only that, proper skipping can also enhance the functions of cardiovascular system, respiratory system and nervous system.
In addition, skipping rope has low requirements on the venue and is very convenient for training. Any place can be your gym, allowing you to exercise and get in shape anytime and anywhere.
In short, skipping rope can not only exercise, but also reduce fat and weight.
Second, the correct method of skipping rope However, although skipping rope has many benefits, using the wrong method may increase the load on the body. Therefore, when skipping rope, we should ensure the action standard and avoid sports injury:
Don't jump too high when skipping rope, as long as the rope can pass. Don't throw the rope with your shoulders, learn to use the strength of your forearms and wrists. You should take off and land with your forefoot, not with your whole foot and foot. Skipping time should not be too long, the longest is no more than two hours. Skipping rope should not be less than 4 times but not more than 6 times a week. Generally, you should have at least one day to rest, so that you can improve faster. Third, under the premise of ensuring the standard of action, we should also pay attention to the following points and control the time and amount of exercise. At first, you can jump 80~ 100 times a minute, and the number can be adjusted upwards with the development of technology. But we should judge the amount of exercise according to our actual situation, and we can't force it. Wear the right shoes. The captain should wear soft and light high heels to avoid ankle injury. Choose the right rope. The hardness, thickness and length of the rope should be moderate. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders. Find the right sports ground. It is best to choose turf, wood floor and mud with moderate hardness, and never jump rope on hard concrete floor to avoid damaging joints and causing sports injuries. To solve your own situation. Friends who are overweight, have bad knees, heart disease and high blood pressure should choose carefully and follow the doctor's advice. Pay attention to warm-up before and cold body after. Warm-up exercises should be done before skipping rope to effectively avoid sports injuries. After skipping rope, remember to do some stretching exercises to relax your muscles. In addition, it is best for girls to wear sports bras when skipping rope.
What experience do you have in sports training? Please leave a message below to share with everyone.