1, jump rope to lose weight
Skipping rope is a good way to lose weight. The following small series will introduce skipping rope to lose weight in detail, effectively burn body fat and achieve the purpose of slimming and losing weight. Then let's see how skipping rope can burn the most fat.
2. How to jump rope to lose weight
Skipping rope is the most relaxing exercise, but don't put all the weight on your legs. Instead, try to jump lightly and land lightly to make the muscles of your calves tense.
Before skipping rope, you should move your body, especially the joints of your hands and feet, stand alternately on your toes and heels to avoid injury when jumping, do several squats, trot in place or lift your legs high, and then start skipping rope.
When skipping rope to lose weight in autumn, it is best to stick to skipping rope for more than half an hour at a time. Skipping rope for more than half an hour can make the whole body's blood circulate continuously and make the body have a good metabolic effect. In addition, it can make the muscle lines of arms and legs tighter when skipping rope.
Skipping rope is a good way to lose weight quickly.
To some extent, skipping rope is equivalent to running, but running is too boring. Skipping rope can combine jumping with jumping.
In terms of calories consumed, skipping rope is equivalent to 90% of long-distance running. Skipping rope can regulate heart and lung function well, and also improve patience and physical strength.
Moreover, skipping rope is good for moving joints, which can improve the mobility of feet and strengthen ankles. Due to the rotation of the hand, the shoulder joint and wrist joint will also be exercised.
Step 3 concentrate
1. You can't jump rope immediately after eating, but jump every one to two hours;
2. It is best to drink half a cup of boiled water before skipping rope to help consume body heat and discharge body waste;
3. Skipping rope will consume a lot of water, and you can't dehydrate during skipping rope. You should properly replenish water, preferably light salt water or sports drinks that can supplement minerals;
Don't jump a lot at once, but step by step. Jump 100 today and 150 tomorrow, and gradually increase to 200.
Skipping rope is a monotonous thing. You can put some music and enjoy wonderful music while jumping to relieve physical and mental fatigue. Be patient, persevere and lose about 200 pounds a day.
Besides, compared with skipping rope, kicking shuttlecock is quieter and is a good exercise to lose weight. But if several people pass the shuttlecock or who plays more in the game, the amount of exercise is not small. Kicking shuttlecock can increase cardiac output, improve vital capacity and blood circulation, and also help to regulate nerves, relieve stress and improve reaction speed. Shuttlecock kicking does not require skill, but requires a high degree of concentration. But the muscles of the whole body should be relaxed, especially the thighs and hip joints, which are too tight and easy to strain.
4, the correct method
Many people can jump rope, but not all of them jump rope in the right way. From elementary school to high school, MM may be surrounded by many experts in skipping rope. Some people have a hard time skipping rope, but some people skip rope easily and quickly, and can jump continuously for a long time. Careful observation shows that people who jump rope easily have a standard posture, jumping lightly but well. On the contrary, some people jump very high and soon lose their breath. So what is the correct way to jump rope? Get to know each other together.
1, skipping rope is mainly wrist strength. Skipping rope in this way can save a lot of physical strength, and it can last for a long time without being out of breath. Some people's forearms hurt when they jump for a long time, which is also caused by not using wrist strength.
2. When skipping rope, don't spread your arms too wide, don't move too much, and keep your body straight and not stiff.
3. Skipping rope is hitting the ground with the forefoot, not the heel. If the landing method is wrong, it will damage the brain, ankle and spine for a long time.
4. Stretch after skipping rope, or you won't lose weight. The specific stretching action is sauce purple. First, one foot stepped on the steps, and the other half stepped on the steps. Thickening and dangling downward shaking stretch the calf hard, and both feet should be stretched alternately.