How to jump rope to lose weight? Skipping rope is a kind of whole body jumping exercise, which can not only relax muscles and promote blood circulation, warm the heart and spleen, improve the functions of inspiration and central nervous system, but also accelerate the blood circulation system, so that people's brains can get enough oxygen. So how to jump rope to lose weight is better?
How to jump rope to lose weight 1 jump rope to lose weight.
Slender legs
When skipping rope, there are jumping and falling movements, and the leg muscles keep moving, which can burn excess fat, which is helpful for thin thighs and thin calves.
Fine arm
In the process of skipping rope, both hands need to grasp both ends of the rope, and the muscles of the upper body's shoulders, back and arms keep moving with the movement, which is also effective for reducing the fat of the arms.
Thin waist and abdomen
In the process of continuous beating, the muscles of the waist and abdomen are also stimulated. Long-term persistence can also reduce the fat in the waist and abdomen and tighten the muscles in the waist and abdomen.
Skipping rope should be done correctly.
1. Grasp the handles at both ends of the rope with both hands. Under normal circumstances, step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length. Simply put, the rope is folded in half and straightened, and the length of the rope reaches 45 degrees to raise the forearm.
2. When skipping rope, use the forefoot to take off and land. Be careful not to land on the heel first, so as not to shake your legs. When jumping, breathe naturally and rhythmically, keep your upper body balanced, and don't swing from side to side.
3. When shaking forward, the arms are close to the sides of the body, the elbows are slightly abduction, and the upper arms are approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on your side. Every time you shake it, the rope rotates up and down from the ground behind you, and the speed of the rope is directly proportional to the speed of the hand-cranked rope. The faster you shake it, the faster the rope turns.
The best time to jump rope
1, before 8 o'clock in the morning, at this time, after a night of metabolism, the sugar in the body is basically consumed. At this time, skipping rope can make the body quickly enter the stage of consuming fat.
2. There is another one from 4 pm to 7 pm, which is the best time to exercise and lose weight. The body temperature in the afternoon is higher than that in the morning, muscles and joints become more flexible after morning activities, and people's physical indicators reach the peak, such as heartbeat and blood pressure regulation. The peak of oxygen intake is also at night. In addition, the regulation of hormones and enzymes in the body is at its best at night, and the effect of losing weight by exercise is better at this time.
How to lose weight by skipping rope 2. essentials of skipping rope to lose weight
1, basic skills of skipping rope: 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.
Step 2 hop 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.
3, sideways 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, rest 10 sec, and repeat the exercise twice.
4. Jump with your legs apart
Do the preparation exercise of skipping rope first (refer to exercise 1), then jump rope, with feet apart when jumping, feet together when landing, and repeat the action 15 times.
Step 5 jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
6, lateral foot jump
Start with the simple skipping method (refer to exercise 1), then jump rope with both wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground, and jump 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
Step 7 cross your arms and jump
Do the skipping preparation exercise first (refer to exercise 1), and then jump rope with your arms crossed. 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.
8. Double skipping: The ability of concentration and coordination is much higher than that of single skipping.
(1) Stand side by side. Everyone holds the rope handle with the outside hand. Practice the simple skipping method first (refer to exercise 1). Two people jump rope with both 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.