Skipping rope is a kind of exercise that you can do by yourself anytime and anywhere. Compared with aerobic exercise such as walking and running, it does more exercise in the same time. Calculated by 10 minute, walking consumes 55kcal, running consumes 88kcal, and skipping rope can reach110-130kcal.

Skipping rope to lose weight:

In order to lose weight, skip rope for more than 3 days a week.

Jump for one minute 120 times, rest for two minutes, and repeat 3-5 groups. Exercise time should reach 15 minutes or more.

Don't force it, adjust the amount of exercise according to your physical strength and exercise in units of 1 minute.

Getting ready before skipping rope can speed up the weight loss effect.

Basic posture:

Relax your shoulders and look forward.

Put your elbows on both sides of your ribs and your hands on your waist.

Grasp it gently behind the handle, put your thumb on the handle, and turn the handle gently to drive the rope to jump.

Let your knees jump elastically and turn the rope gently by your wrist.

Don't jump too high, with your forefoot on the ground and your heel off the ground.

Length of skipping rope:

Adjust the length according to the individual's jumping mode, frequency and habitual posture. If it is too long, it is not safe to use the whole arm when shaking; On the other hand, if it is too short, it will hit your head or feet, so it will shake unsteadily.

Step on the skipping rope with one foot and pull the rope with both hands. The length of the rope is above the chest. If it is left for a long time, it will increase the difficulty.

Benefits of skipping:

Skipping rope can make the excess fat in the chest and buttocks disappear, and make the pectoralis major and gluteus maximus strong and elastic, so it can make your chest and buttocks strong and plump. Skipping rope won't make your stomach droop! But before skipping rope, you should pay attention to warm up, exercise your shoulders, wrists, knees, waist and ankles, and don't drink a lot of water before skipping rope, just like other aerobic activities.