Skipping rope is an extremely cheap diet.
You can also watch TV, listen to music and chat when skipping rope. Some people like to buy fitness equipment, but there is no place to collect it and it is not convenient to carry it. When traveling or going out, the exercise plan often stops. Skipping rope has no such trouble, and you can put it in your suitcase at any time, whether you are going to work or traveling.
And what makes dieters happy most is. The calories consumed by skipping rope are amazing. For a person who weighs 55 kilograms. Jumping rope for ten minutes can consume about 90 kilocalories, which is much higher than playing basketball (76 kilocalories) and running (74 kilocalories). In addition, skipping rope can also strengthen the cardiopulmonary function, strengthen the muscle strength of shoulders, back, hands and feet, and improve the figure curve. Skipping rope is very important to give full play to its advantages. When skipping rope. Your feet should not be too high from the ground, as long as the rope can pass through, about 25 cm from the ground. When your feet touch the ground, your knees must bend slightly and gently touch the first half of the sole. Will not cause sports injuries to ankles and calves.
Shake the rope with the strength of the wrist and forearm, keep the elbow joint bent and close to the waist, minimize the movements of the shoulders and upper arms, keep the body almost motionless, do not bend forward, relax the shoulders, do not lift, and maintain a stable breathing rhythm. Remember to do warm-up and warm-up exercises for three minutes.
Because the heartbeat will accelerate rapidly in a short time, people who have just started skipping rope must step by step, don't rush into it, and stop if there is any discomfort in the process. Don't jump too fast at first. Jump about 60 times a minute. Try to jump for 30 seconds first, and then continue in the same place until the body adapts.
How to exercise to lose weight
Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Overview of weight loss methods abroad
Germans: Laughter has become the most popular way to lose weight in Germany, because it will affect 80 groups of muscles, thus bringing weight loss effect.
Brunei people: Brunei people who drink loquat leaves think that loquat leaves have the effect of slimming and health care, and loquat leaves can reduce blood fat by decocting with water.
Indians: practicing yoga
Indian yoga is famous all over the world. Obese patients in India often use yoga to lose weight and eliminate excess fat.
Mexicans: Eat seaweed.
Mexicans believe that seaweed and caffeine are important components of slimming products, and the combination of them can stimulate the body to eliminate excess fat and achieve the purpose of slimming.
Israeli: Take a salt bath.
It is said that the advantage of salt bath is that it can cure obesity, so the Dead Sea attracts thousands of obese people to swim every year in order to slim themselves down.
Argentine: I like Chili.
Capsaicin extracted from capsicum has been proved to have the miraculous effect of dissolving fat. Argentines like to rub and massage their bodies with peppers, so that capsaicin can enter the body and achieve the purpose of losing weight.
Filipinos: Use aloe.
Aloe vera can decompose subcutaneous fat or promote fat decomposition after being absorbed by the skin. So Filipinos believe in "Aloe slimming theory".
What exercise is the most effective to lose weight?
The most effective and safest way to lose weight is exercise, so many people also want to know what exercise is most beneficial to lose weight. As far as sports forms are concerned, you can generally choose moderate or fast-paced sports, and running at a constant speed (1500-3000m), tennis, badminton, aerobics and sports dance are all ideal.
As far as exercise intensity is concerned, moderate intensity is more suitable. From the point of view of energy metabolism, moderate-intensity exercise can transform fat in the human body into free fatty acids and enter the blood, which can be consumed as energy. Even the free fatty acids that are not consumed will not synthesize fat again. Moderate-intensity exercise does not increase appetite, which can avoid taking more energy due to exercise and aggravate the accumulation of fat in the body.
Moderate exercise intensity can usually be controlled by heart rate measurement. The following is the heart rate control range of moderate exercise for people of different ages:
20-39 years old, 125- 135 times/minute;
40-49 years old, 1 15- 130 times per minute;
50-59 years old, 1 10- 125 times per minute;
Over 60 years old, 1 10- 120 times/minute.
As for the time to lose weight and exercise, it should be arranged 2 hours before dinner. Research shows that the effect at this time is the best in the whole day.
Don't eat breakfast.
Obstruct nutrient absorption, affect mental state, reduce energy absorption, slow down the body's metabolic rate, but fail to achieve the purpose of losing weight.
Liposuction
A fast weight-losing method for sucking fat cells between epidermis and dermis through a vacuum straw. Sequelae include skin relaxation, epidermal displacement, scar and so on. These are not suitable for obese people in poor health.
Wear slimming tights
Use plastic "slimming clothes" to lose weight. It will increase the sweating degree of the wrapped body parts, and most of the perspiration is water, not fat.
Hold your throat
Spit out food after eating. Long-term asphyxia can lead to diarrhea, habitual vomiting, malnutrition and even anorexia.
sauna
You will sweat a lot, so your weight will be weak. All you lose is water, not fat. Once you drink water to replenish water, you will return to your original weight.
Do only local exercise.
Although many people are only partially obese, such as waist, abdomen, arms and thighs, the local effect of concentrated fire exercise is not very obvious. This method of "treating the headache and treating the foot pain" can't fundamentally achieve the goal of losing weight.
Take laxatives and diuretics
It will expel the water needed by the body. Once the water is out of balance, salt and nutrition will naturally be lost, which will affect the normal operation of the body and even lead to cramps.
Relying on electrotherapy massager
Some beauty salons use electrotherapy massagers, the principle of which is to make muscles firm and elastic through electric current stimulation, rather than directly consuming fat. For some people who lose weight, the effect is not great.
suggestion
The biggest enemy of losing weight is lack of perseverance and perseverance. Success belongs to the persevering. Reasonable diet, good eating habits and proper exercise are the healthiest and most effective ways to lose weight.