Skipping rope is a sport that we used to do when we were young, but we gave it up when we grew up. We thought it was a children's game, but it wasn't. Skipping rope is a very good fitness exercise, which can consume 300 kilocalories in half an hour and has a very good effect on losing weight. So let me take you to enjoy skipping rope!
The best time to jump rope: note that skipping rope is not allowed before meals and one hour after meals! Skipping rope is a popular fitness exercise especially suitable for autumn and winter, especially for women.
The best time to lose weight by skipping rope is also related to warm-up, and the stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
Do some stretching exercises after skipping rope, or relax and take a deep breath 10 times. This can relieve your whole body fatigue and prevent injuries after exercise.
Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal. Now you can replenish a lot of water! 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 anaerobic exercise with less time consumption and high energy consumption!
Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.
Jumping rope also requires physical preparation activities, and there are also requirements for clothes and shoes. When skipping rope, wear loose clothes and soft shoes for future generations, and the skipping ground must be spacious enough.
Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women. Skipping rope to lose weight is highly praised by experts. There are various patterns of skipping rope, which can be simple or complex, at any time.
As far as the amount of exercise is concerned, 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 good for women's mental health.
Women skipping rope should lose weight step by step. For women who want to lose weight by skipping rope, they should learn to step by step. When I am a novice, I only jump in one place 1 minute; After the body adapts, it will be extended to 3 minutes, 10 minutes, until it jumps for half an hour at a time.
Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is the standard aerobic exercise to lose weight. The time for skipping rope is generally unlimited. As long as you avoid causing discomfort, be careful not to jump rope within half an hour before and after meals.
Don't jump too fast, and pay special attention to the stretching of calf muscles. In principle, you can have a rest after jumping 100 and 200 times. To achieve the best weight loss effect, jump at least 70- 100 times per minute.
Don't stop immediately after strenuous skipping. You should continue to jump rope or walk at a slower speed for a while, so that the blood circulation can return to normal before stopping. After that, remember to do some stretching and relaxing exercises to relax the muscles of the legs. This is the real end of the exercise.
How to scientifically skip rope to lose weight
Sports tools: skipping rope.
Put the rope on the ground, separate your legs, shoulder width apart, and squat down so that the rope is perpendicular to your legs. Bend over and bend your elbows, and extend your palms outward, parallel to the ground. Move your feet up and down, a few inches off the ground (football training mode), and speed up as much as possible. Keep exercising for 20 seconds.
Bend the right end of the rope, do five push-ups, and then stand still. Repeat the action.
1, jump rope and run
Slimming parts: arms, hips, thighs and legs.
Stand up straight with your feet shoulder-width apart and hold one end of the rope with both hands. When taking off, keep the left leg in a normal jumping posture, and lift the right foot backwards until the tip of the right foot is raised to hip height. When you take off again, change your legs and lift your left toe to hip height. Repeat the alternating movement of legs for 6 times for 1 min.
Step 2 jump on one leg
Keep running and jump over the rope with one leg in turn. Jump as fast as possible after practice, which can effectively reduce excess fat on your legs.
3. Wave the skipping rope to both sides.
After jumping over the rope with your feet together, swing the rope and open one leg to one side. When the rope is about to return to the front, jump with your feet together again. Then switch legs and repeat the same action.
4. Curling and circling motion
Slimming parts: put the rope straight on the ground on the hips, thighs and legs, stand at the right end of the rope with your legs together, facing the left, jump diagonally to the other end of the rope, with your legs together, jump to the right side of the rope again, jump rope in a zigzag route until you reach the other end of the rope, then turn around and jump back to the starting point. Keep the exercise time of 1 min.
5. Alternate knee exercises
Slimming parts: arms, hips, thighs and legs stand upright, feet are shoulder-width apart, and each hand holds one end of the rope for skipping. When taking off, the left foot keeps the normal jumping posture, and the right knee is lifted and stretched to the height of the front hip. When you take off again, change your legs and lift your left leg. Repeat the exchange action 1 min.
Step 6 wave the skipping rope backwards
That is to say, skipping rope in the opposite direction can effectively exercise our back muscles and lose back fat.
Step 7 stretch your legs and jump rope
After jumping with your feet together once, spread your feet outward and wave the rope. When the rope turns back to the front, put your feet together and jump again to exercise the thigh muscles.
Precautions for skipping rope to lose weight
1, let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.
Don't jump rope too long, just put your hands on the rope a little lower than your shoulders. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
The captain should wear soft and light high heels to avoid ankle injury.
4. When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and injury to the ankle. Remember not to follow the ground with the whole sole or foot, which will have an impact on the brain. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
5. 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, so as not to damage joints and easily cause dizziness.
6. When the body is heavy, it is advisable to use both feet to rise and fall at the same time.
If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't jump on one foot, and don't jump too high, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose a way to land your feet at the same time or run. Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.
7, 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. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 18.5-23.9. More than 23.9 are overweight and more than 28 are obese.
Skipping rope to lose weight must pay attention to the essentials of action, and long-term persistence is more effective.
stretching
Prevent calf thickening after skipping rope to lose weight
It is worth noting that although skipping rope has many benefits to lose weight, many MM are worried that skipping rope will make their calves thicker. The actual situation is that most of MM's calves don't thicken after skipping rope, but a few people do. Because some people's genes are hard to grow muscles no matter how they exercise, a few people grow muscles with a little exercise. Therefore, the choice of weight loss exercise should be based on your own situation. Generally speaking, long-term exercise of calf muscles will reduce calf fat, make muscles tense rather than bigger, reduce leg circumference and have beautiful curves.
Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent and upright. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again. Stand up straight, with one leg straight forward and keep it straight, your hind legs bent, your body slightly extended forward, and your arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again. Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly. In addition, there is another trick to prevent the leg from getting thicker: make a fist with both hands and pat the calf for 3 to 5 minutes.
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