Experiments show that if you skip rope 140 times per minute, the effect of skipping rope for 5 minutes is comparable to jogging for half an hour. Skipping rope for half an hour can consume 300-600 calories. Is the fat burning efficiency particularly high?
Of course, skipping rope consumes a lot of calories because of the intensity of the exercise itself. Generally, the action with the word "jump" will not burn the fat too much. For example, opening and closing jumps, Bobby jumps ... These movements can basically exercise the muscles of our whole body and help us consume more calories.
Back to the question itself, can you lose weight by skipping rope for half an hour every day? Experience is the mother of wisdom. Let's share with you the physical changes after two pairs of friends insist on skipping rope:
Stick to skipping rope for half an hour every day. /kloc-What will happen to your figure after 0/0 weeks?
The first challenge is called Sam. Before the experiment, the body weight was 82kg, and the body fat rate 14.3%. He has a good figure, but his muscle lines are not obvious.
In order to prove the effect of skipping rope, he insisted on a normal diet, occasionally did unarmed training for ten weeks, and stopped doing aerobic exercise such as running and swimming.
By the tenth week, sam weighed 77.9kg and his body fat rate was only 8.0%.
Let's take a look at the comparison picture of my little brother before and after skipping rope for ten weeks. Judging from the weight of 82kg, the body fat rate is 14.3%. Weight 77.9 kg, body fat rate 8.0%. The body fat rate directly decreased by 6.3%, and the outline of abdominal muscles was quite obvious.
Another experimenter is a little brother with a fat figure and a beer belly. In the first week of the experiment, his weight was about 140 kg, and the beer belly/arm worship meat was very obvious.
However, after skipping rope for half an hour every day for 10 week, his figure is like this:
Not only the skipping skills are getting more and more slippery, but more importantly, the weight has dropped 1 1 kg, which is about 10 kg. The fat in the upper body has obviously become smaller, and the muscle lines in the arms and stomach have also begun to stand out, looking much younger.
Facts have proved that skipping rope is indeed a cost-effective exercise to lose weight, and the key lies in persistence and calorie control. If the above two little brothers just give up after a week, there will be no obvious weight loss effect later.
Of course, some friends will question, will skipping rope not hurt your knees? Little friends who are worried about this can try to take off and land with their toes or soles, which can effectively alleviate the impact on their knees. If you jump rope at home, the neighbors downstairs won't come to you.
In addition, if you are a baby with a body fat rate of more than 30 and have pain in your knees and ankles, it is not recommended to skip rope often. This will bring you too much burden, so you can start with a quick walk.
Finally, several groups of pattern skipping rope are recommended. After all, sticking to a posture for a long time will be a bit boring, and it is difficult to stick to it ~
Twist the rope from left to right.
Step forward and backward skipping rope
Leg-lifting skipping rope
At the same time, when skipping rope, you can turn on your favorite music and swing with the rhythm of the music!