Generally speaking, it is necessary.
Jumping rope with weight is indeed a good way to lose weight, but for people who just started skipping rope, don't rush into it, they should gradually increase the difficulty and avoid some injury reactions in the process of skipping rope, and the daily exercise time should not be too long, or it should be gradually increased. Most of them should start training with relatively simple skipping methods.
Can weight-bearing skipping lose weight?
Skipping rope is a very effective aerobic exercise. It is a sports game in which one or more people do various jumping movements on a looped rope. This game was called "Head Rope" in Tang Dynasty, "Jumping Rope" in Song Dynasty, "Jumping Hundred Ropes", "Jumping White Rope" and "Jumping Horse Rope" in Ming Dynasty, and "Rope Flying" in Qing Dynasty. Skipping rope, as an ancient folk entertainment of Han nationality, has been used every festival since the Southern Song Dynasty, and every household has to compete.
Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. And keep people's heart rhythm at roughly the same level as jogging, but it can avoid the trouble of knee and ankle pain caused by running. It can be seen that skipping rope is also a simple, convenient and easy exercise.
Can weight-bearing skipping lose weight?
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.
Jump 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.
Split-leg jump
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Can weight-bearing skipping lose weight?
Double-arm cross jump
rope skipping
First do jump rope to prepare for exercise, and then cross your arms to jump rope. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
Lateral 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.
rope skipping
After that, rest 10 second and repeat the exercise twice.
Double skipping rope
(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping. Two people jump rope with their feet at the same time, and then practice jumping rope with one foot at the same time.
(2) Stand in tandem. The tall man stood behind waving a skipping rope.