How long does it take to jump rope to lose weight? People with heart disease are not suitable for this sport. Exercise is conducive to enhancing the body's immunity, and a full state is more conducive to us to actively meet life. This exercise has greatly improved our posture. Let's share the benefits of how long it takes to lose weight by skipping rope.

How long does it take to jump rope to lose weight? 1 The most effective way for children to grow taller is to jump rope. Skipping rope is also a simple exercise to lose weight. Simple because there is no specialty, the tool is just a skipping rope. Most importantly, skipping rope is an aerobic exercise that takes less time and consumes more energy. Skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. Although it seems that it only moves the arms and legs when jumping, its effect is to move the whole body. However, skipping rope is also a kind of exercise, and a little carelessness can also cause sports injuries. Therefore, before we start skipping to lose weight, we need to know clearly the precautions and correct methods of skipping.

1, Precautions to Prevent Jumping Rope 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 skipping rope with both feet on the ground to avoid sprain.

2, the correct way to jump rope

First of all, breathe smoothly and rhythmically, keep your upper body balanced, and don't swing from side to side.

Secondly, the human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Finally, don't shake the rope too high, just let it pass.

3. Rome wasn't built in a day. Skipping rope to lose weight should also pay attention to the amount of exercise.

Some people are eager to lose weight and want to achieve the effect of losing weight in a few days. Therefore, skipping rope desperately and increasing skipping time will not only fail to achieve the effect, but also easily cause sports injuries, muscle aches and other symptoms. Therefore, when using skipping rope to lose weight, we need to pay attention to a step-by-step and do what we can. Usually beginners: 60- 100 times a day. 2-3 times, interval 1 minute. After a while, jump 400-500 times a day. Divided into 2 times, with an interval of 1 minute.

Skipping rope can not only reduce the fat in arms and buttocks, but also enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can also prevent diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression and menopausal syndrome. In addition, for women in lactation and menopause, skipping also has a positive effect on relaxing emotions, which is beneficial to women's mental health. It can be seen that skipping rope to lose weight can really be said to be a whole body.

How long does it take to jump rope to lose weight? Participants include sports team leaders, coaches and athletes. In order to ensure the smooth progress of the competition, the contestants must seriously abide by the regulations of the organizing Committee, maintain a good competition style and discipline, and abide by the following regulations.

1. Participants must be in good health and pass the medical examination in the hospital.

2. Players of each team must go through the registration formalities and submit the registration form and other relevant forms and materials as required.

3. Sports teams should compete fairly and obey the referee's penalty.

4. No contestant shall influence or interfere with the referee during the competition. The recommender shall not accept gifts or cash.

5. The personnel related to the participating teams inside and outside the venue shall not prompt and guide the athletes on the field in any form.

6. During the competition, each athlete can only represent one team in each competition. Once the violator is found, his qualification will be cancelled.

7. Participants shall not use or take stimulants by mistake.

Site requirements

1, individual venue, 4m× 4m (timing), 9m× 9m (pattern competition). Team venue, 5m× 5m (timing), 12m× 12m (layout and exhibition). A barrier-free area at least 3 meters wide around the competition venue; The barrier-free space above the competition area is at least 4 meters from the ground.

2. The ground of the competition venue is flat, and there are no hidden dangers that affect the competition.

3. The boundary of the competition venue is 5cm wide, and the venue does not include line width, so there should be a color that is obviously different from the venue.

4. The referee seat is in the referee area. The referee area is 3 meters around the competition venue and at least 2 meters away from the audience.

When the players are playing, both the coach and the substitute players sit on the bench.

Skipping rope out of shape

warm up

1, unarmed action

Do some bare-handed exercises to get your muscles excited, such as imitating the jumping action of skipping rope.

2, calf movement

Stretching the calf gastrocnemius and achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process. The legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight and bent forward, which is what we often call lunges.

Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.

3. Shoulder movement

Fold the skipping rope in half, and straighten it by holding both ends of the rope with both hands. The distance between your hands is slightly wider than your shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak.

4. Physical exercise

Lie prone on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope with your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis, keeping the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

Step 5 stretch the thigh tendon

Lie on your back on the mat, bend your left knee, use skipping rope to bypass Gaskin to stop the natural straightening of your left leg, and slowly and forcefully pull your hands to keep your calf close to the back of your thigh for 20 seconds. Repeat the above actions with your right leg.

6. Stretch back muscles and tendons

Stand forward, bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

7, abduction body

Fold the skipping rope in half, hold both ends of the rope with both hands, tighten the rope slightly wider than the shoulders, and raise your arms above your head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.

8. Chest expansion exercise

Stand up straight and spread your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.

9, full-body exercise

Hold the rope with both hands and swing the rope in a horizontal figure of eight at both sides of your body. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.

10, completely skipped.

Take a complete skipping action as the transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the next exercise.

practise

1, synchronous double hop

Spring jump

Imagine you are a one-legged spring with your feet together and your forefoot standing. Shake and jump once.

Double jump

Swing once and jump twice, and the period of each rope swing is slightly longer than that of "spring jump". This movement has obvious rhythm, which is easier than the previous group, so that you can adjust your breathing after a nervous "spring jump".

ski jumping

Imitate the action of skiers when they bypass obstacles, put their legs together, jump 30-40 cm to the left or right at first, and then jump a considerable distance in the opposite direction at the next jump. This cycle goes back and forth.

Lead jump

A jumping method evolved from "spring jump" with legs together. In the first cycle, the swinging rope jumps forward one step, then jumps backward one step in the second cycle, and so on.

Cross-legged jump

It starts with a "spring jump" action, and then its legs are horizontally separated in the air and fall back to the ground. In the next rope swing cycle, the legs jump together in the air and fall back to the ground. This cycle goes back and forth.

2. One-legged rotation and jumping

Stroll and jump

In each rope swing cycle, jump rhythmically with one foot and take turns. Lift one leg on your knees and relax your calves, just like walking on the runway.

Raise your legs.

The essentials of action are basically the same as "walking and jumping" The main difference is that the knee joint should be raised to the same height as the waist, while the trunk should be upright. This action is good for improving the strength of leg muscles and waist muscles.

Boxing steps

The center of gravity moves back and forth, and the legs take turns to slightly kick forward to lift the feet off the ground. One rope swing period, each leg jumps 1-2 times. Although the range of this movement is small, it is efficient, which is a great test of endurance and a good promotion.

Benefits of skipping rope

1, lose weight

Skipping rope is a kind of whole-body exercise which mainly focuses on the muscle activities of limbs. It not only helps to strengthen the strength of legs, shoulders, elbows, wrists and waist, but also improves physical fitness such as sensitivity, toughness, endurance and coordination.

More importantly, skipping rope can enhance heart function, promote systemic blood circulation, improve the coordination ability of nervous system, improve the sensitivity of upper and lower limbs and improve the balance function. Skipping rope is also a good way to lose weight blindly. Sports experts believe that skipping rope can burn 600- 1000 calories an hour if it can keep the rhythm of 120- 140 times per minute.

2. Disease prevention

Skipping rope in winter can enhance one's physique and exercise, and at the same time lay a foundation for the cold winter and play a role in preventing diseases. Besides enhancing the functions of cardiovascular system, respiratory system and nervous system, it can also prevent diabetes, obesity, osteoporosis, muscle atrophy, insomnia, depression and climacteric syndrome.

3, delay aging

For women who have given birth, the urethra is short, wide and straight, and most of them have experienced pregnancy and childbirth. In some people, the pelvic floor tissue has weakened its support for urethra and bladder, and the bladder detrusor and urethral sphincter gradually relax. In case of laughing, coughing or sneezing, a small amount of urine will involuntarily flow out, which may develop into urinary incontinence in old age.

Skipping rope can exercise the pelvic muscles of such women, obviously restore, improve and enhance the elasticity of detrusor and urethral sphincter, and delay the aging process of this system.

4. Brain health

Skipping rope is a benign stimulus to the nerve endings of the feet. This kind of stimulation acts on the higher nerve center of the brain and can play a role in strengthening the brain. The research shows that when people jump rope, their bodies mainly take the action of jumping and kicking the lower limbs, while the upper arm swings and the waist cooperate accordingly, and the upper and lower limbs move alternately continuously (1 time is a cycle).

Not only the chest, back and diaphragm can participate in sports, but also coordinate with each other. The brain in the central position plays the role of command and coordination. All these can enhance the vitality of brain nerve cells, which is conducive to the development of intelligence.

5. Relax your emotions

Skipping rope is a sport suitable for people at all stages. Nowadays, people are prone to depression because of heavy life pressure and heavy ideological burden, especially lactating women and menopausal women, which has a good effect on mental health.

Through the above sharing, I believe everyone will have a further understanding of the benefits, rules and related sports common sense of skipping. Then in winter, I hope everyone can exercise, not only to achieve the role of physical fitness, but also to improve immunity.