Can skipping rope lose weight in winter?
Skipping rope in winter can lose weight. Although some people think that skipping rope is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 of running. And as long as you can master the skills of skipping rope and land with the front end of your foot, you can reduce the impact on your body. Skipping rope can not only enhance your heart and lung function, as well as the muscles of major parts of your body, but also train your sense of balance and agility. The most attractive thing is that as long as you can keep the speed of 120- 140 times per minute, you can burn 600- 1000 calories in an hour. According to this calculation, it is not so difficult to lose 20 Jin.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump in series" every day: for example, jump for 3 minutes at a time, ***5 times until you jump for half an hour continuously. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
The correct way to lose weight by skipping rope in winter is 1, and breathing is steady and rhythmic. 2. Keep your upper body balanced and don't swing from side to side. 3. The human body should be relaxed and coordinated. 4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Don't jump too high when skipping rope, as long as the rope can pass.
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. 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. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Expert research has 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, which is also conducive to women's psychological weight loss.
The best time to lose weight by skipping rope in winter
You'd better have a fixed time. For example, before dinner at 5-6 pm. It will take about 20 minutes. 50- 100. Zuoqun 10-20. The interval is 30-60s. Then take a walk. This will relax your muscles. Prevent muscle legs. And it can prevent you from eating immediately after exercise.
Precautions for correctly skipping rope and burning fat to lose weight 1. Correct posture of skipping rope:
You should keep a steady and rhythmic breath when skipping rope. Keep your upper body balanced and don't swing from side to side. The human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Don't jump too high when skipping rope, as long as the rope can pass through. Try to choose the mode of landing with both feet or running and jumping at the same time; When skipping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated. When skipping rope, you should take off with your forefoot and land. Remember not to touch the ground with your whole foot or heel to reduce concussion and even cause ankle fracture.
2. Skipping venues should avoid too much force:
When skipping rope, you can choose lawn, wood floor and mud with moderate hardness. Don't jump rope on the concrete floor to avoid sprain.
3. Skipping rope should be gradual:
In order to avoid sports injury and cardiopulmonary overload, it is best to practice skipping step by step. The speed and length of skipping rope should also be determined according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended. Don't jump rope too long. You should have a rest after dancing for 2-3 minutes.
4. Overweight should not jump rope:
Skipping rope is an intense sport. Overweight people, that is, people with a body mass index over 30, had better not choose skipping rope. It is suggested that other moderate exercises should be used to avoid knee joint injury, because obese people are prone to exert excessive pressure on leg joints or ankle joints when jumping, leading to sports injuries.
5. Stretch after skipping rope:
Don't stop immediately after skipping rope. You should continue to jump rope or walk at a slower speed for a while, so that your heartbeat gradually returns to normal before you can stop. It's best to do some stretching and relaxation afterwards.