1, how to jump rope to lose weight
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.
The effect of skipping rope and stovepipe slimming is remarkable, because in the process of skipping rope, we always need to bounce up and down with our legs, which can naturally play a role in slimming the lower body.
2. The correct way to lose weight by skipping rope
1, remember to warm up and warm up for 3 minutes before jumping. Because the heart will accelerate rapidly in a short time. So when you start skipping rope, you must step by step, don't rush into it, and stop if there is any little comfort in the process. Don't jump too fast at first. Jump about 60 times a minute. Try to jump for 30 seconds first, then stand still until your body gets used to it.
2. Grasp the handles at both ends of the rope with both hands. Usually, one foot is stepped in the middle of the rope, and both arms are bent to make the forearm level, and the rope will be pulled to a suitable length. Simply put, the rope is folded in half and straightened, and the length of the rope reaches 45 degrees to raise the forearm.
When is the best time to jump rope?
Skipping rope can not only effectively lose weight, but also exercise muscles, so that the whole body muscles can be fully exercised and play a role in relaxation and bodybuilding. Many friends usually jump rope after work or at night, but do you know that if you want to lose weight through aerobic exercise, it usually takes about an hour and a half, and the best time is from 10 to 2 pm, which doesn't require too much physical strength or jumping too high? When you are tired, you can rest properly and exercise again, so you can lose weight.
Time is not less than 30 minutes.
If you want to lose weight by skipping rope, you should insist on exercising for at least 30 minutes at a time, because you can't burn fat for less than 30 minutes, but the longest time of comprehensive exercise should not exceed 2 hours, because overtraining for more than 2 hours will make your body extremely tired.
3. Precautions for skipping rope to lose weight
1, don't jump rope on the concrete floor.
Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.
2, obesity should not jump rope.
Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead.
3. It is not advisable to skip rope before and within one hour after meals.
Exercise before meals makes the digestive system excited, and strenuous exercise after meals will cause a lot of blood to gather in the digestive system, which will affect food digestion for a long time and cause stomach problems.
4. Effective ways to lose weight through exercise
1. Anaerobic exercise+aerobic exercise
Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.
2. Combination of whole body exercise and local exercise
Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted sports don't consume much fat, so they need to cooperate with some systemic sports, such as running and swimming.
3. Do more outdoor sports
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
4. Exercise for at least 12 minutes each time.
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the exercise time.
The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.