What is the body mass index?
Body mass index (BMI) = weight (kg)/height (m) squared, for example, Bian Xiao: BMI =62 (kg)/1.6 1 (m)? ≈24, the normal value is 20-25, over 25 is overweight, over 30 is obese. If the index exceeds 30, you should pay special attention!
What is the reason?
Heavy weight can easily lead to excessive pressure on the joints of the legs, leading to sports injuries.
So heavy people can't jump rope to lose weight? Of course not. As long as you use the right method, you can still jump rope to lose weight. We all know that there are many factors leading to obesity. First of all, you can improve your diet and adjust your mental state. For example, you can eat a little before exercise, and you can choose to drink low-fat healthy foods such as porridge, milk oats and fruits instead of greasy and high-fat foods such as big fish and big meat. This can not only accelerate the consumption of fat, but also avoid being too hungry and eating too much after exercise.
What about skipping rope?
Rope-holding posture: thumb and forefinger hold the rope handle relatively, hold the middle and upper part of the rope handle, and the other three fingers naturally bend to hold the middle and lower part of the rope handle.
Double-arm posture: the big arm is attached to the sides of the body, the small arm is straight down, the rope is held by both hands on the sides of the body, and the wrist is located at the position of one or two punches on both sides of the hip joint, and the rope is thrown out by the wrist.
Beginners who jump rope should beat the ground as much as possible every time the rope passes through the soles of their feet, which helps to keep the rhythm of the sound, reduce the mistakes caused by the rope hitting their feet and improve the efficiency of jumping rope.
Action points: Forefoot takes off and lands. If you use the whole sole or foot to land first, it is easy for your body to be injured by sports, which is not conducive to skipping rope.
Precautions for skipping rope
Jumping rope field
Medium hardness such as lawn, wood floor, plastic, etc.
Before skipping rope
Do a good job of warm-up. The friends who have a weight base are there. Don't worry. The warm-up exercise is in place and the body is very active. They won't feel so heavy.
Skipping rope mode
Choosing the most basic bipedal jump or running jump, the forefoot must take off and land when skipping rope, which can reduce the impact caused by weight, reduce the damage to soft tissue and the vibration and damage to ankle bones; Remember not to touch the ground with all your feet or feet, which will shock your brain.
Skip time
Should not be too long, you can rest for 2-3 minutes. Beginners should not pursue the effect too much, pick and jump slowly, gradually add a lot after adaptation, and give themselves an adaptation period.
How long has it been?
After finishing the front, don't forget to stretch after exercise, such as calf, quadriceps femoris, hamstring and gluteus maximus, which must be stretched after training. Other parts can be handled as appropriate. If you want to have beautiful legs, you should pay more attention to this step! Otherwise, if you turn into a radish leg, you can't pull it out!