A person weighing 60kg can burn about 120 calories in skipping rope 10 minute, which belongs to the high-energy exercise range. Moreover, skipping rope has low requirements for venues and equipment and is easy to adhere to. However, people with a large weight base are not advised to jump rope, which is likely to cause sports injuries to leg joints. I suggest you cooperate with some low-impact aerobic exercises to master the essentials of skipping rope. It will be better to stick to skipping rope to lose weight.
Skipping rope to lose weight must pay attention to the essentials of action, and long-term persistence is more effective. I don't have any amazing achievements to show off, just share my own experience, hoping to dispel some doubts for the sisters who choose to exercise to lose weight (because I have seen many posts in the jar that have misunderstandings about skipping and other ways to lose weight) _
My height is 156, and my weight has fluctuated between 46 and 49 kilograms since junior high school. The skeleton is small, the meat looks round and smooth when it is longer, and the lower body is stronger in the family. Because I ate Qumei, my heart, spirit and menstruation all went wrong, and I didn't lose weight. After stopping the drug, the weight began to increase to 54 kg, and I decided to exercise to lose weight. At that time, the size of each part: upper bust 89, lower bust 73, waist 62, hip 89, thigh 54, calf 35 (edema will reach more than 36 in the afternoon), ankle 19. Weight loss is mainly to reduce the lower body, and the upper body is mainly to shape.
I danced for a whole year in 2006, from only 200 times a day to 5000 times a day. Starting from a month, practice from 200 beats a day to 0/000 beats a day/kloc. I persisted for half a year and didn't lose a few pounds, but the muscle lines of my whole body looked much better, and the size of each circumference was a little small (except for my calves). But instead of getting thinner, the calf has become tight and beautiful. I inherited my family's strong lower body (not obese, but strong, and the muscles in the thighs are quite strong), and the blood circulation is not good, and the leg edema is more serious. So in the first three months of the first half of 1000 skipping, my calf was 2 cm thicker than before skipping. Later, I was dissatisfied with the progress and practiced 3000 times a day in one breath. I wonder if I have enough exercise. I began to lose weight all over, especially my calves. In just one month, I was 2 cm thinner than before skipping rope. At that time, I really strengthened my confidence in skipping to lose weight and tried to jump for a year. At that time, the size changes of each part were as follows: upper bust 89- unchanged, lower bust 70- MINUS 3CM, waist 60- MINUS 2CM, hip 89- unchanged (this will be inconsistent with bust), thigh 49- MINUS 5CM (you have to work harder, at least until 45), and calf 32- MINUS 3CM (MINUS 65 cm again). ) 。
From June 5438 to September 2007, I didn't exercise, and I was lazy to read books and watch computers in bed every day. I also ate a lot, including frequent supper (as if in retaliation for the diet control in 2006). Actually, I don't strictly control my diet. I can't go on a diet because of low blood pressure. I just quit midnight snack and control not to eat staple food for dinner. I didn't like snacks since I was a child, but I didn't rebound. My thigh continued to lose 2 cm. I never knew it was. But I always have the habit of drinking tea, black coffee and lemonade every day. These things really help me stay healthy.
After the National Day, I started skipping rope again. For skinny legs, I ride my bike at least 3000 times every night and 500 times in the air.
As for the so-called skipping to reduce chest, women's physical structure is very poor. Put on your ass and thighs when you are fat, and lose your chest when you are thin. This is a helpless move. In addition, because so much fat in the chest is only supported by a ligament extending from the shoulder, if the chest swings up and down violently without protection, of course, the ligament will relax and the chest will sag, which will affect the beauty of the chest. Therefore, we must be willing to spend money to buy ourselves a good sports bra (although it is a pity that there is not enough professional sports bra in China, we can also find a way ourselves). It is said that Madonna herself will wear three or five sports bras to fix her chest when jogging. I'm wearing two sports bras and a small tube top. Also, during the weight loss period, the chest will definitely lose weight and relax, so we must insist on massage. During skipping rope to lose weight, I always insist on massaging with massage oil or cream after taking a bath every day (I am big enough, so I don't just massage with acupoints, but push the fat in the abdomen and other parts to my chest, etc. ) When I came home for the Spring Festival, I found another big cup. It turns out that the lower body has become smaller. It must be that skipping rope has made my back fat smaller, so the lower body has become smaller, and the upper body has not become smaller because of careful protection and maintenance. . . The girl who can calculate will know at a glance why she changed her cup. But increasing cups is not a good thing for me. So I don't think skipping rope to reduce chest is very tenable.
In addition, there are suitable groups and unsuitable groups for jumping rope to hurt bones, so people with poor legs and feet are not recommended to jump first. If you jump rope, you must pay attention to the activities before and after and the choice of venues and shoes. Step by step.
Yoga is also my good helper to lose weight. I've been practicing on and off for three years. I mainly practice after skipping rope as a stretching exercise. This is very useful to me. As long as I do this, my calf will never get thicker because of running or skipping rope. Sisters who are afraid of getting smaller breasts because of skipping rope can also practice some yoga, which is of great help to improve their chest shape and exercise their chest muscles.
Also, any exercise to lose weight should be combined with diet control, otherwise it can be said that it is mostly in vain.
This is my experience about skipping rope, I hope it will help everyone!
It is not good to blindly increase the amount of skipping rope. On the contrary, it is easy to cause the platform to fall backwards, which also affects the weight loss effect. I hope you can learn the correct concept of losing weight with me here. Don't envy the so-called "Hercules" who can jump rope or do other sports for hours on end, and don't be discouraged by his "turtle speed" of losing weight. The important thing is that we can live healthily and beautifully!
By the way, walking is also a good way for me because I don't like running. Before skipping rope, I used to walk for one hour every day for three months 10 km. I chose a lively straight road near my home, which is five or six kilometers long. Walking back and forth with MP3 is neither boring (the road itself is very crowded) nor10km. If you want to make big strides, you will be kicked in the ass very, very much. The arm naturally bends and swings, which can thin the waist. Sometimes it is interspersed with race walking. I feel that walking fast is more effective for thin thighs, especially buttocks. After walking, you should stretch and massage your calves to avoid excessive accumulation of lactic acid and turn your calves into radishes. Later, it was cold and I didn't change my way out, so I chose to skip rope at home. Skipping rope would make me lose weight evenly. Usually, I will turn on the heating in the room for thousands of times, and slowly enjoy the feeling of sweating, and my skin will get better because I often sweat and detoxify.
I think it varies from person to person, and personal physique is different. I am physically weak. I was a medicine jar when I was a child, and I didn't exercise since I was a child. Since I went to school, only primary schools have passed the physical education exam. Taking the 800-meter test in middle school is my death point. I have to make up the exam every time, and finally I either threw up on the runway or got electrocuted on the runway. Even the teacher couldn't bear to let me pass the exam directly. I remember when I first started skipping rope, I used 12 minutes or 15 minutes to jump 500 times on the first day, and my feet were so soft that my heart stopped beating. As a result, my heart has not returned to normal after two or three hours, and my face is pale. So I jump from 200 to 500 every day. Up to now, the fastest I can do is 3000 shots in 35 minutes (including rest time, which is too hard for me). Most of the time it takes 45 minutes to complete, and sometimes it takes 1 hour to complete the intermittent rest. In fact, this frequency does not meet the requirements of fat reduction, but it is already the limit of my body, and I don't think it is necessary to reduce it. Anyway, it depends on your heartbeat whether you jump properly or not. I am a group of 500 people, and I dance at least 6 groups every day, and at most 10 groups. After each group, I will see how much time I spent measuring my heartbeat, which is probably appropriate. I ask myself to keep active for at least 45 minutes at a similar heart rate, and then do proper strength exercises. It is said that it takes 4000 jumps in 30 minutes to really achieve the purpose of reducing fat. I don't think it can be achieved with my physique. I suggest you do what you can.
PS: Does anyone know whether cycling in the air is aerobic exercise or strength exercise? I always feel that this kind of exercise can make people feel thinner visually, but how can it be the same when measuring? I'm always afraid that if I do this too much, the muscles on the front side of my thigh will be more prominent. . . Also, how much will be more appropriate? According to online search, it's good to make 100 every day, but I think 100 should be suitable for shaping, not for reducing the circumference. Some people say that stepping for more than 30 minutes every day can make you stovepipe very well and have great strength. I wonder if anyone in the jar has practiced this. . .
When you start jogging, brisk walking and skipping rope, you will experience the phenomenon that your legs become thicker and your weight increases by 2-3 kilograms. Even if I didn't eat more because of the increase in exercise (I do exercise, but it is not easy to eat more), it is estimated that it is the result of muscle cell expansion and other reasons at the beginning of exercise, which lasts for 2-4 weeks. This phenomenon often happens to friends who feel that they don't exercise often, especially girls. Some people are afraid to exercise when they see their weight gain. In fact, in my opinion, if we continue to wait until the body adapts to these changes, the weight will drop to the previous natural level, or even continue to drop.
5000-6000 sounds terrible, but people around me who use skipping rope to lose weight are basically below 5000 times a day, and even go on a diet. If you are in poor health, you can't go on a diet, you can only increase your exercise. It is said that it takes 30 minutes to jump 4000 times to start burning fat. Since I can't jump at this speed, I have to jump 2000 times more to extend my exercise time. I really want to reduce it to less than 45 kilograms. If I keep in shape, my experience is one day 1000-2000. I think the first 500- 1000 is the most tiring. After that, I became numb and even enjoyed sweating, hehe. Stick to it, your body is much healthier than before, and your skin is ruddy. I hope I can continue to jump rope at the speed of 1000 times a day until I can't jump! Stay healthy forever! :)
According to the truth, too much exercise at night will make people too excited to sleep, but I'm fine, but I sleep like a log because I'm too tired after exercise. Personally, I have been a person who is very excited at night since I was a child. I can't afford to do anything during the day, and I don't have any exercise (I don't like sports, but I really don't want to exercise without treating some chronic diseases for my health), so I will mention it after the afternoon. Usually I start doing things at noon and exercise at night. I often hang my feet on the wall after exercise and sleep until midnight or just before dawn. :)