How to jump rope to lose weight How to jump rope to lose weight?

Precautions for skipping rope to lose weight: 1. Choose a suitable location.

Do not choose dusty or gravel sites and uneven cement floors. It is best to choose indoor gym, wooden board or flexible PU venue. 2. Wear appropriate clothes.

When skipping rope, it is best to wear sportswear or loose and light clothes, soft-soled cloth shoes or elastic sports shoes, which will make you feel relaxed and comfortable and not easy to get hurt. 3. Be fully prepared for the activity.

Skipping rope is an outdoor activity with a lot of exercise. Be sure to prepare all parts of your body before you practice. In particular, the ankle, wrist, shoulder joint and elbow joint must be movable.

4. Practice step by step. When you start to practice skipping, you should go from slow to fast, from easy to difficult.

Learn the various movements of single-person skipping first, and then learn more complicated multi-person jumping or group skipping movements. 5. Pay attention to the activity time.

The time for skipping rope is generally unlimited, but in order to avoid causing physical discomfort, it is best not to skip rope within half an hour before and after meals. Skipping rope to lose weight: 1. Goal: jump 120~ 140 times per minute, the ideal heartbeat speed is about 150 times per minute, and 600~ 1000 calories are burned in one hour (skipping 100 minutes is equivalent to exercise).

2. Perfect reverie: jump away from the gravity of the earth and bid farewell to obesity. 3. Introduction: At first, you can play a cheerful piece of music without rope, jump on one leg in turn with the rhythm of the music, and shake your body from right to left at the same time.

Pay attention to bending your knees to slow down the impact. 4. Warm-up: Start by jumping slowly for 30 seconds or only 30 times, and then gradually extend the time until you jump continuously for 3 minutes.

When skipping rope, raise your knees as high as possible and keep your body soft. Remember to keep your wrists away from your body when the rope swings.

5. Relaxation: After jumping three groups, rest 1 minute. Then take turns jumping on one leg, take a deep breath and relax the muscles of shoulders, arms and legs.

6. Endurance: continuous 1 min, with or without ropes, knees as high as possible, deep breathing/exhalation to enhance endurance. 7. Pattern skipping: Try a set of pattern skipping (hands crossed when the rope is overhead, and returned to the original position when the rope is at the foot), then put your feet together and jump for 3 times.

This group of actions is repeated for 3 minutes. 8. Improvement: Start a single jump, and then start a double shake every other one.

After mastering the essentials, jump sideways with your feet together, and then jump on one leg, 60 times per minute.

How to jump rope to lose weight

Jumping rope is very thin. I tried. Although it is not too obvious (too obvious weight loss will generally rebound), it is really effective. The quantity depends on your personal situation (endurance, physical strength). If you think it's okay to jump 800 times over a period of time, add a lot. I didn't count all the bad dancers before, so your number will naturally increase. You should also pay attention to the routine when jumping.

The recommended routine for skipping rope is:

1: Put your feet together and jump up.

When jumping, tighten the thigh muscles and land on your toes first.

2. Spread your feet outward and wave the rope. When the rope turns back to the front, your feet are together.

3. The legs are raised at right angles, the left and right legs jump alternately, and the toes are down when jumping.

4. Keep running, jump on one leg in turn, and then accelerate after practice.

Stick to it, even if you are not thin or fat, it will definitely be good for your health.

I hope it helps you.

How to jump rope to lose weight?

Precautions for skipping rope to lose weight:

1. Choose a suitable location. Do not choose dusty or gravel sites and uneven cement floors. It is best to choose indoor gym, wooden board or flexible PU venue.

2. Wear appropriate clothes. When skipping rope, it is best to wear sportswear or loose and light clothes, soft-soled cloth shoes or elastic sports shoes, which will make you feel relaxed and comfortable and not easy to get hurt.

3. Be fully prepared for the activity. Skipping rope is an outdoor activity with a lot of exercise. Be sure to prepare all parts of your body before you practice. In particular, the ankle, wrist, shoulder joint and elbow joint must be movable.

4. Practice step by step. When you start to practice skipping, you should go from slow to fast, from easy to difficult. Learn the various movements of single-person skipping first, and then learn more complicated multi-person jumping or group skipping movements.

5. Pay attention to the activity time. The time for skipping rope is generally unlimited, but in order to avoid causing physical discomfort, it is best not to skip rope within half an hour before and after meals.

Skipping rope to lose weight:

1. goal: jump 120~ 140 times per minute, the ideal heartbeat speed is about 150 times per minute, and burn 600~ 1000 calories an hour (skipping 10 minutes is equivalent.

2. Perfect reverie: jump away from the gravity of the earth and bid farewell to obesity.

3. Introduction: At first, you can play a cheerful piece of music without rope, jump on one leg in turn with the rhythm of the music, and shake your body from right to left at the same time. Pay attention to bending your knees to slow down the impact.

4. Warm-up: Start by jumping slowly for 30 seconds or only 30 times, and then gradually extend the time until you jump continuously for 3 minutes. When skipping rope, raise your knees as high as possible and keep your body soft. Remember to keep your wrists away from your body when the rope swings.

5. Relaxation: After jumping three groups, rest 1 minute. Then take turns jumping on one leg, take a deep breath and relax the muscles of shoulders, arms and legs.

6. Endurance: continuous 1 min, with or without ropes, knees as high as possible, deep breathing/exhalation to enhance endurance.

7. Pattern skipping: Try a set of pattern skipping (hands crossed when the rope is overhead, and returned to the original position when the rope is at the foot), then put your feet together and jump for 3 times. This group of actions is repeated for 3 minutes.

8. Improvement: Start a single jump, and then start a double shake every other one. After mastering the essentials, jump horizontally with your feet together, and then jump on one leg, 60 times per minute.

About the method of skipping rope to lose weight

Hello: skipping rope can lose weight, which is a good exercise to lose weight. Losing weight means losing fat. The effect of losing weight by exercise is not obvious, but it is very scientific, and it will burn a lot of fat and will not rebound.

Dieting and drug weight loss are effective quickly, but at the expense of health, and they are easy to rebound, which greatly increases the probability of heart disease. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After exercising for half an hour to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar.

On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight. The following is the calorie consumption statistics of eight sports. Note: for every kilogram of fat lost, the human body needs to consume 7700 calories. Another way of saying it is 7200 calories. Comrades who love to lose weight, especially young lesbians, please find out for yourself what exercise is the most effective, with the highest safety factor and the least economic investment.

Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength.

It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak. Track and field: You can consume 450 calories every half hour.

It can make the whole body get exercise. Basketball: It consumes 250 calories every half hour.

It can enhance flexibility and strengthen cardiopulmonary function. Bicycle: It consumes 330 calories every half hour.

It is very beneficial to the heart, lungs and legs. Jogging: Burn 300 calories every half hour.

Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.

Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.

Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.

Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.

Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.

I believe you already have the answer in your heart, but other questions follow. Maybe you are thinking now: will skipping rope make your legs thicker? Aerobic exercise can burn fat and make muscles more elastic. Have you ever seen a marathon runner with thick arms and legs? If you understand the relationship between aerobic exercise and weight loss, you will ask a lot of ignorant questions less. Then you will understand how ridiculous it is to say that skipping rope makes the chest and buttocks droop.

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. Some people even say that skipping rope will make your stomach droop. I'll slap you when I meet such a person! 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.

The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.

The specific methods are as follows: people stand up straight, retreat with one leg as far as possible, touch the ground with the sole of their feet, keep their back legs straight, bend their front legs and keep their bodies vertical. Try to pull your arm back.

Hold on for 8- 12 seconds, change legs and do it again. People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front.

Hold on for 8- 12 seconds, change legs and do it again. Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible.

Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.

Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time.

Feel the temperature rise, but keep breathing smoothly. 3. Start skipping rope according to the plan, the length is self-determined, or you can train according to the above method.

4. Try to relax after skipping rope, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds.

Also, you can add a few more difficult movements, and you can play freely, such as the movements shown below. 5. Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your body temperature and breathing return to normal.

Now you can replenish a lot of water! In this way, the whole exercise is completed, with warm-up and stretching. Long-term exercise of calf muscles will not over-expand, but will only become tight and tight, with beautiful curves. Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific.

The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. I personally don't advocate morning exercise. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging.

Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh.

So don't jump rope after sunrise if you have time. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster.

Each jump time should be controlled between 30- 100 minutes. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.

How many skipping ropes do I have to jump a day to lose weight?

140

Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.

Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.

Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.

How about skipping rope to lose weight?

Skipping rope = jogging, so it is still useful to lose weight, but I use sit-ups to lose weight. Look at my experience ~ Whether skipping rope or doing any exercise, as long as you are burning calories, you are losing weight ~ Skipping rope 1 hour can burn 350 calories, but it takes 7,000,9800 calories to lose one kilogram of fat.

So figure out for yourself how much fat you can lose by jumping for 2 hours every day.

My height 172 and weight 180 before I lost weight. Like you, I lost 40 pounds in half a year. I'm still in good shape. Hey, be patient if you want to lose weight. Stop the temptation to ban sugar ~ don't eat snacks. Prohibition of alcohol tends to make people fat. Don't think that fruit juice won't get fat unless you just drink boiled water. A small amount of10 ~15g is enough. My sister followed me for half a year, smiling from ear to ear. The PP has become warped and the waist has become thinner. 165 She is only 90 kg. Oh, hey, it's the easiest to rebound after 2~3 months. After 4 months, the key to ensuring that the body is not deformed. What is knowing what is healthy food? I'll give you my recipe. Well, getting thinner can't help you. Oh, I'm from the south. You may not like me. We usually eat porridge in the morning. 0~2 boiled eggs can eat a bowl of rice and vegetables at noon. Or a small amount of lean meat without fat (don't think that eating meat will make you fat. A small amount of energy can make you lose weight, and it takes strength to lose weight. Eight minutes full is enough, that is, you can skip leftovers and feel that you can have a dinner of 6 7 minutes full at night (not limited to what you eat because you will be hungry the next day). If you are hungry, eat some oats and soak them in unsweetened milk. This will hardly add anything. So don't worry about getting fat (this is the secret for my sister and me to lose weight. Milk oatmeal oatmeal is coarse grains, which can remove fat from the stomach. Hehe, because we consume energy in a normal day, sleeping at night is the easiest time for fat to accumulate. Oats help us get rid of fat, so it won't be absorbed by the human body. ) Otherwise, the taste of being hungry at night is uncomfortable. I know better than you, 3 scoops of oats and 2 scoops of milk powder (it can be increased or decreased moderately, because I am a man, so I eat a lot). When I am hungry, I suggest you eat like this.