Weight loss effect of skipping rope
This is the problem that MM is most concerned about. According to the data, slow skipping can consume 469 kilocalories per hour, while fast skipping can consume 737 kilocalories per hour.
The most correct way to lose weight is to reduce fat. Although the effect is not good, it is the most scientific and can burn a lot of fat without rebounding. Compared with dieting and drug weight loss, it is the healthiest way to lose weight. Maybe skipping rope alone can't lose weight, but it can achieve the effect of reducing body fat, plus diet control, there will be unexpected gains, and you don't have to worry about sequelae such as thick legs and thick arms.
Medical experts believe that skipping rope has a good promoting effect on heart function. Continuous skipping can deepen breathing, speed up the heartbeat, accelerate metabolism, make the blood get more oxygen, and make the respiratory system and cardiovascular system get full exercise. At the same time, the weight loss effect of skipping rope is also very significant, which can eliminate excess fat in buttocks and thighs and keep the body fit.
Jumping rope for 5 minutes equals jogging for half an hour. Skipping rope can fully lower limbs, and also can involve arms and shoulders, which can coordinate the whole body. Research shows that if you keep the speed of 120- 140 times per minute, the effect of jumping for 5 minutes is equivalent to jogging for half an hour. Studies have confirmed that skipping rope can enhance the cardiovascular, respiratory and nervous system functions of exercisers, and can prevent diabetes, osteoporosis, hypertension, muscle atrophy and insomnia. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.
grasp
1, 30 minutes before meals and one hour after meals, skipping is not allowed. Exercise before meals excites the digestive system, and strenuous exercise after meals affects food digestion, because a lot of blood will gather in the digestive system after meals. It will cause stomach trouble after a long time.
2. It is not advisable to jump rope just after getting up in the morning and before going to bed at night. The correct exercise time should be 30 minutes after getting up in the morning and two hours before going to bed.
3. The best time for human activities should be from 3 pm to 8 pm, so skipping can be chosen at this time. As long as you exercise fully, you can get a good weight loss effect.
There has just been a heavy rain, the air is fresh and there is not much pollution. You can jump rope in a ventilated basement, but not outdoors. Fresh air will make people more energetic after exercise.
Generally, every time, five times a week, but not absolutely, it depends on personal physical strength and needs. When you first learn to jump rope, you may gasp for five minutes at a time, so you don't have to jump by yourself. After skilled movements, I have been exercising for 30 minutes, but I still feel that I am still unfinished, which can greatly increase the time.
7 kinds of skipping rope to get rid of fat
When skipping rope, you can jump with your legs at the same time (note: you should land on your toes, not your whole feet or heels), and then transition to jumping with your feet in turn, just like trotting on the rope. When skipping rope, you don't have to jump too high, let the rope pass. For a considerable period of time, we should keep dancing for 5 minutes every day, 6 days a week. Gradually transition to continuous jumping for 200 times, rest 1 min, and then jump for 200 times, rest 1 min. Repeat this many times.
1, a simple skipping method
Put your feet together and practice jumping for 2 to 3 minutes (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
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.
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 a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 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
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.
Pay attention at three o'clock
1, overweight is not suitable for skipping rope.
Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable. Because when they jump, their weight can easily put too much pressure on their leg joints, resulting in. People's body mass index to judge whether they are suitable for skipping rope. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 20 and 25. Overweight over 25 years old, obese over 30 years old. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.
2, overweight, feet ups and downs
If your body mass index is listed as overweight, you should pay special attention when skipping rope: First, don't jump on one foot, or your whole body weight will be pressed on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running with both feet at the same time; Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.
Don't touch the ground with all your feet.
When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and injury to ankle bones. Remember not to touch the ground with all your feet or feet, which will shock your brain. In addition, it is best not to jump rope directly on the concrete floor. You can choose lawns, wooden floors and mud floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.
Skipping rope,