The correct way to lose weight by skipping rope, we still need to pay attention when warming up. Exercise can also help us get rid of fat. Active exercise is also an attitude towards life. This exercise is something we can often do. The following is the sharing of the correct way to lose weight by skipping rope.
The correct way to lose weight by skipping rope 1 the first point: The first point that everyone should pay attention to is that many friends who skip rope at home had better wear a pair of sports shoes with soft soles, so that when we jump, our movements will be quieter and the rest of the residents downstairs will not be affected. Then we'd better find a relatively empty place. There is nothing to jump rope, which will be safer, so this is our preparation before jumping rope. We must do these before we jump rope. This is my first suggestion on the correct method of skipping rope.
The second point: I remind you that if we are friends without rope at home, we can actually lose weight by skipping rope. We can jump rope empty-handed, that is, we still have rope in our hands, so our bodies can still get the same exercise. So I recommend the method of skipping rope empty-handed, so that we don't need so much space for skipping rope empty-handed, and a smaller place can be used. Then we still have to wear sneakers with soft soles so as not to affect the residents downstairs, so this is my second suggestion on skipping rope to lose weight.
The third point: the third suggestion I want to share with you next is that you must do more warm-up exercises for your body before skipping rope to avoid physical strain. Especially our legs, must be separated before skipping rope. After opening the muscles and joints of the arms, waist and legs, we will start skipping rope, so that our body will have a problem of acceptance and adaptation, so that it is not easy to get tired, and our weight loss exercise will go smoothly. This is our warm-up before exercise. When we do it, we must warm up before exercise.
Fourth point: I want to remind you that when we jump rope, it will be better to take it slowly and step by step. Don't do strenuous exercise at once, it won't have a good effect on our bodies, so we can gradually strengthen the intensity of exercise and let our bodies accept the radical sign. When skipping rope, you can try to jump up a little, then straighten your back, hold your head high and adjust your breathing, so that you can better coordinate your body and lose weight better.
The correct way to lose weight by skipping rope 2 fitness experts: gradual skipping rope weight loss plan
Although some people think that skipping rope is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping rope 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 with the front end of your foot, you can reduce the impact on your body. Skipping rope can not only enhance your heart and lung function, as well as the muscles of major parts of your body, but also train your sense of balance and agility. The most attractive thing is that as long as you can keep the speed of 120- 140 times per minute, you can burn 600- 1000 calories in an hour. According to this calculation, it is not so difficult to lose 20 Jin.
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.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump in series" every day: for example, jump for 3 minutes at a time, ***5 times until you jump for half an hour continuously. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
The essentials of skipping rope to lose weight
1, basic skills of skipping rope: simple skipping rope method
Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm).
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Step 2 hop on one knee
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
3, sideways oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
4. Jump with your legs apart
Do the preparation exercise of skipping rope first (refer to exercise 1), then jump rope, with feet apart when jumping, feet together when landing, and repeat the action 15 times.
Step 5 jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.