1. Where is skipping to lose weight?
Jumping rope can thin legs. Skipping rope requires exercise including calf muscles, quadriceps femoris, thigh muscles, shoulders, back, arms and, of course, abdomen. These places can be thin, depending on your diet and exercise. And skipping rope is a very good exercise to lose weight and stovepipe. Skinny leg is to reduce fat, and the effect of exercising skinny leg is slow, but it is more scientific than losing weight on an empty stomach for a month, and it will burn a lot of fat and will not rebound. Dieting and drug-induced weight loss work quickly, but at the expense of health. Not for stovepipe, easy to rebound. After the rebound, the chance of suffering from heart disease is greatly improved.
Skipping rope consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to various organs, coordination, posture and weight loss. You can exercise leg muscles and stovepipe, so skipping rope can stovepipe.
2. Precautions for skipping rope and stovepipe
1. When skipping rope, you 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. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
4. Both feet should rise and fall at the same time.
5. Don't jump too high, so as not to damage the joints due to heavy load.
3. What are the benefits of skipping rope?
1, simple
There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
3. In view of the unique health care function of skipping rope for women.
French fitness expert Mock specially designed a set of "step by step skipping plan" for female bodybuilders. For beginners, you can jump at the same place 1 minute, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and perform "series jump" every day after half a year. For example, jump for 3 minutes at a time, ***5 times until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
4. How to jump rope correctly?
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.
2. The beat should keep up with the beat of the rope.
Once again, turn the rope like the first stage, but listen carefully to the sound of the rope touching the ground and connect each sound into a beat. Now, you not only make the rope rotate, but also your feet jump together. Practice until your feet can keep up with the rotation of the rope, so that your hands and feet can move at the same speed. This exercise is to promote muscle coordination of eyes, hands and legs. If you start correctly, your skipping posture will reach the standard in the future.
3. Cleverly coordinate the actions of the first two stages.
(1) Jumping with feet together, with rebound action.
Most rope jumpers use this method. First of all, you don't need a rope, just jump on the ground with your feet and count 1-2- 1-2 in your head. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action will not be too laborious. In other words, 1-2- 1-2 equals one weight and one light. When you jump hard, the rope passes under your feet, and when you jump gently, the rope is on your head. All you have to do is follow this rule and jump a few times.
(2) Jumping with both feet has no rebound effect.
This is a continuous jumping method. Every time you jump, the rope will pass through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.