Can skipping really lose weight? How many jumps are effective? Do you need to jump every day? What should I pay attention to?
Methods and precautions of skipping rope to lose weight
Everyone must follow the correct skipping method to exercise. Blind jumping may not only be ineffective, but also do harm to the body.
First of all, skipping rope is really an aerobic exercise, and the calories it consumes (Figure 2) can really help us burn fat effectively.
Also note that skipping rope requires four stages:
Warm-up stage
Jump in place for 30 seconds, lift your legs in place for 30 seconds, and cycle 2 groups.
2. Adaptation stage
100 jump rope, 30 opening jumps, 30 in-situ trots, and take a break for one minute to cycle three groups.
3. Fat burning stage
Jump rope 200 times, lift leg for 30 seconds, jump for 30 seconds, and rest for 2 minutes, and cycle 3 groups.
break
Jump rope 100 times, run for 30 seconds, rest for 2 minutes, and cycle 2 groups.
The correct way to skip is:
Relax freely, keep your upper body straight, swing your wrist and forearm with the rope, and gently bounce off the ground with your forefoot, just enough for the rope to pass through.
Special attention is paid to:
Don't drink more water and eat too much before skipping rope.
During rope skipping, you can replenish proper amount of water and drinking water every 12- 15 minutes.
If you feel hungry after skipping rope, you can eat something high in protein and fiber in moderation.
You don't have to jump rope every day, just 4~5 times a week. You can do shaping exercises in the rest of the time.
After skipping rope, you must pay attention to stretching, especially if the calf is not stretched in place, it is easy to develop muscle legs and fat-covered muscles.
Don't stop immediately after skipping rope, you can walk slowly for a while.
I hope everyone can exercise in the right way and lose weight effectively.