Exercise to lose weight is the first choice. If you gradually develop good living habits during this exercise, you can gradually lose weight. Aerobic exercise includes: running, skipping rope, swimming, cycling, etc. , can be flexibly arranged to increase interest. Combined with anaerobic exercise, you can exercise your muscles at the same time. The effect of both internal and external training is that your body fat is reduced and your muscles are improved. Reducing fat and shaping at the same time, the final effect is better.
The most effective exercise to reduce fat is skipping rope. Skipping rope is a kind of high-intensity aerobic exercise, with full participation and extremely fast frequency.
1, although some people think that skipping is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping 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 on the ground with the front end of your sole, you can reduce the impact on your body. Skipping rope can not only enhance the heart and lung function, as well as the muscles in the main parts of the body, but also train the balance and agility of the body. The most attractive thing is that as long as the speed of 120- 140 times per minute can be guaranteed, 600- 1000 calories can be burned in one hour.
2. Skipping rope is an aerobic exercise, and it is an exercise with high efficiency in aerobic exercise. 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.
3. Skipping rope is an intense sport. Be sure to prepare for all parts of your body before practice, such as shoulders, arms, wrists and ankles. When you start to practice skipping, you should go from slow to fast, from easy to difficult. At first, the exercise time is 5- 10 minutes, and then gradually increase to 10- 15 minutes. You can have a rest in the middle and then jump. 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.
4. However, the floor for activities must be flat. It is best to spread carpets and mats on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles and the ground. Otherwise, the reaction force during jumping may affect the spine and brain, causing sports injuries. It is worth noting that it is best to wear a sports bra or choose cotton underwear with good support when skipping rope, which can protect the chest muscles and avoid strain.