Sticking to skipping rope is good for health. Many people began to practice skipping rope. In order to lose weight, skipping rope has many benefits besides losing weight. Next, I'd like to introduce you to the health-related contents of skipping rope. I hope I can help you!
Sticking to skipping rope is good for health. Can skipping rope lose weight?
Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. Skipping rope consumes 400 calories every half hour, which will burn a lot of fat and will not rebound. Losing weight means losing fat. The effect of losing weight by exercise is not obvious, but it is very scientific. Skipping rope consumes 400 calories every half hour, which will burn a lot of fat and will not rebound. Skipping rope has a remarkable effect on losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity.
What are the benefits of skipping rope?
1, lose weight and shape, skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.
2. Skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases.
3. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system.
Is skipping rope harmful?
1, skipping rope is not suitable for morning exercise. Some people "dance" in sports, even go up to exercise at three or four o'clock, and then go back to sleep, which is not only easy to be polluted by the air, but also makes the biological clock disorder, causing fatigue and exhaustion.
2. If you have time, skip rope not less than 4 times a week, but not more than 6 times. You usually need to rest and think for a day. Skipping time is controlled at half an hour to two hours at a time. Overtraining for more than two hours will also make the body extremely tired.
3. 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.
When is the best time to jump rope?
Skipping rope is not suitable for half an hour before meals and one hour after meals, because skipping rope before meals will make the body in a state of excitement, which may make people eat a lot during meals, which is not conducive to losing weight. Within one hour after a meal, the amount of blood distributed to the gastrointestinal tract is relatively large. At this time, skipping rope will make the blood support exercise, leading to indigestion in the gastrointestinal tract. Jumping rope immediately after a long meal may lead to gastrointestinal diseases. So skipping rope is best to avoid half an hour before meals or one hour after meals. The best time for human activities is from 3 pm to 8 pm. People who want to lose weight through exercise can choose to skip rope at this time. Long-term exercise will definitely have a good exercise effect and make you slim down.
Sticking to skipping rope is good for health. Skipping rope contains the same impact as long-distance running, and repeated actions in long-distance running are easy to cause strain and loss of bounce. Especially long-distance running. If you use skipping rope to change your running, you can give your legs a rest time. If you ride indoors, you can rest your legs better than skipping rope.
A survey shows that cycling is a good way to keep the maximum oxygen uptake, and if we alternate exercise, the effect will be better. It is recommended to run for 30 minutes, then ride a bike for 90 minutes, and then go back to jump rope. The exercise effect is ideal.
Skipping rope can train our muscle fibers more effectively than running, and improve our explosive power and speed ability. This is a good thing. It can also improve our endurance. Of course, we say that skipping rope must be more than 20 minutes of exercise time. We recommend that skipping should be a form of difficult changes, such as jumping with one leg, alternating feet and jumping with both feet at the same time. We should fully enjoy the fun of exercise. If skipping rope accounts for about 15% of your exercise time, then the effect of your own exercise will be more ideal. At the same time, it will also avoid fatigue of working muscles. Exercise with gaps is more suitable for training different muscle groups.
This also avoids the potential danger of sports injury risk. Try to do high-intensity skipping for 3 minutes, so that your heart rate is close to 90% of your maximum heart rate (maximum heart rate =220), and repeat 4 to 6 groups. Then, it takes 90 seconds to restore the heart rate and reduce it to 120 beats/min. The rest time between groups should be restored to 120 beats/min according to the heart rate, and then the training of the second group should be started. If you can't maintain your physical fitness for the next group of training, please follow your body reaction to reduce the difficulty of exercise, or consult a sports doctor, who will provide exercise prescriptions that suit your own physical characteristics.
At the same time, I suggest you do some weightlifting equipment training. The increase of muscle strength can effectively reduce the risk factor of sports injury. Long-distance runners can add some one-leg squats, weight-bearing lunges (lunges in different directions) and heel training of calf triceps. Or make skipping a part of your own exercise. This can increase the adjustment of exercise and avoid overtraining!