Simple and easy, ready to do, once learned, it is difficult to bring frustration to people.
Exercise Muscle Strength and Endurance Jumping rope can exercise the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, prevent the buttocks from sagging, keep a healthy figure, and also make the movements agile and stabilize the center of gravity.
Promoting metabolism Many women are concerned about losing weight. Skipping rope is an aerobic exercise, and the main energy for continuous skipping rope is fat rather than sugar. Therefore, it can burn a lot of fat and has a positive effect on losing weight and lowering blood fat.
Skipping rope can make the blood get more oxygen and keep the cardiovascular system strong and healthy.
Prevent various diseases, such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, climacteric syndrome, etc.
For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
Sports are most afraid of boredom. Skipping rope is simple, but there are many kinds of tricks, and you can have fun with your friends.
Skipping rope 1 hour burning fat 1300 calories =3 hours jogging.
If you insist on jogging for three hours every day, you must think it is impossible. And if you skip rope by changing patterns every day 1 hour, isn't it much easier and more interesting? It is found that skipping rope 1 hour can burn at least 1 300 calories, which is equivalent to jogging for 3 hours and dancing for 2 hours, which is super slimming.
Perfect skipping plan to improve slimming ability
How fast is the fat dumped? In addition to diligent limbs, the brain should also get better! Although the fat burning effect of skipping rope is extraordinary, a perfect plan can double its slimming power.
Qiang Li RanzhishuNO. 1
MM who uses skipping rope to lose weight for the first time can make a "skipping rope gradual plan" first.
When I am a novice, I only jump in one place 1 minute;
After 3 days, jump continuously for 3 minutes;
After 3 months, jump continuously for 10 minute;
After half a year, a "series jump" will be carried out every day, for example, every time for 3 minutes, ***5 times, until every time for half an hour. If you can jump for half an hour at a time, it is equivalent to jogging for 90 minutes, which is already a super-standard aerobic fitness exercise.
Qiang Li Ran Zhi Shu No.2
I believe that many MM are experts in skipping rope since childhood, and we can learn from them and change a few tricks to greatly increase our weight loss.
Fat burning power is increased by 20%: jump forward (the rope is wound from back to front) and jump backward (the rope is wound from front to back) at intervals.
Fat burning power increased by 40%: cross your hands and weave flowers.
Qiang Li Ran Zhi Shu No.3
Maybe three or five friends jump together. If you play more, you will exercise more and get fat.
Intimate jumping doubles the power of burning fat: one person shakes the rope and two people jump together, which not only cultivates your tacit understanding, but also exercises your physical coordination ability. However, two people have to rotate the rope to achieve the effect of each other's thin arms!
Skipping rope in a team, everyone is thin together: this kind of play is the most popular when I was a child. Two people stood at both ends and shook the rope, while the others jumped. It would be more interesting if the person who shakes the rope could change the rhythm more!
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Correct jumping method
1. Take off and land with the forefoot. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When jumping, breathe naturally and rhythmically.
2. Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
3. When swinging forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on one side of the body.
4. Practice step by step, and the speed and length of skipping rope should be determined according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.
The time of skipping rope is generally unlimited, but it is necessary to avoid causing physical discomfort. Don't jump rope for half an hour before and after meals. And don't drink too much water before skipping rope.
6. Don't stop immediately after skipping rope. You should continue skipping rope or walking at a slower speed for a while, and then stop after the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.
Tips:
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so pay attention to the following points:
1. Wear soft and light high heels when skipping rope to avoid ankle injury.
2. The rope is moderate in hardness. 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.
Don't jump too high, so as not to damage the joints due to overload.