1. Skipping rope is the favorite sport of post-90s generation when they were children. It may be called a game at that time, but it is the best weight loss exercise that has always been with you. The advantages of skipping rope to lose weight are: short time, quick effect and long duration of fat burning! Compared with running, skipping rope burns fat 2-3 times faster than running. It only takes about 20 minutes to jump rope and 40 minutes to run.
When you keep skipping rope for a week, you will find that the weight loss is particularly obvious. You will gradually give up other aerobic exercises and become a skipping professional. Why does skipping rope have such a magical effect? There are mainly these points:
1. Between aerobic and anaerobic
You can say that skipping rope is aerobic exercise or anaerobic exercise, because it is a combination of the two. Using fast skipping rope can reduce muscle loss as much as possible and improve fat consumption efficiency.
2. It helps to shape
Skipping rope can improve the muscle density of limbs and reduce the troubles of bulky limbs by shaking hands and jumping with legs.
Skipping rope can also exert strong tension on muscles, which helps to tighten the body. After skipping rope, the body will also be in a state of high-efficiency fat burning, lasting about 12 hours, effectively solving the pain of the elephant leg.
3. Enhance bone density
Scapulohumeral periarthritis, arthritis and cervical spondylosis can be said to be common diseases of modern people, which need to be cured by a series of massage means. However, skipping rope has many functions of consuming calories and adjusting posture, which allows us to adjust posture while exercising, enhance bone density and reduce joint pain.
How should people who lose weight jump rope? Pay attention to the following points:
1. Adjust the length, roughly step on the rope, and the two grips are waist-length.
2. The power of rope swing comes from the torsion of two wrists, not forearms.
Don't jump too much, just tap your toes gently to let the rope pass through.
4. Choose a pair of comfortable sports shoes to relieve the pressure on your knees.
5. Jump rope for 30 minutes every day, each group 1-3 minutes, 120-360 times, each time 10- 15 groups.
6. People with a body fat rate greater than 30% are prone to knee injuries. It is recommended not to try; People who are too old may have a heart rate drop, so don't try it easily.
7. If you feel abnormal during skipping rope, stop immediately.
Second, bobby jumps as fat? Natural enemies? Bobby jump can be said to be the golden action of burning fat. This action combines push-ups+squats+jumps. As a high-intensity compound action, fat burning efficiency is very effective. Adhere to 4 groups every day, each group is 20 seconds, and the interval is 30 seconds.
Third, the training action of climbing the rectus abdominis can not only train the muscle strength of the arm, but also effectively burn the fat in the abdomen. It lasts for 4 groups every day, with 20 seconds in each group and an interval of 25 seconds.
Fourth, high leg lifts as a sign of warm-up gold movements can also burn fat? Black boy? , not only can burn fat efficiently, but also can effectively and quickly increase personal heart rate and improve personal cardiopulmonary function, 4 groups a day, each group for 20 seconds, with an interval of 30 seconds.
The action of opening and closing jump is actually similar to the action of lifting legs high, but this action can also be used to skim off the fat on the arm and burn the fat all over the body. It lasts for 4 groups every day for 25 seconds with an interval of 30 seconds.
Six, squat jump can not only enhance the muscle strength of lower limbs, but also effectively accelerate the speed of burning fat.
Four groups a day, 20 seconds each, with an interval of 25 seconds.
These six movements can be completed in 20 minutes, and the whole set of movements should be completed as far as possible, so as not to let the body feel relaxed, so as to achieve the effect of continuous fat burning.