Skipping rope to lose weight is a good exercise to lose weight, but most people don't know where to start skipping rope to lose weight. Come and have a look with me.

Skipping rope to lose weight

Skipping rope is a kind of whole body weight loss exercise, which can reduce body fat. Muscles that need to be exercised include calf muscles, quadriceps femoris, thigh muscles, shoulders, back, arms and abdomen. In particular, it has a good slimming effect on the fat of thigh roots, arms, waist and abdomen.

Skipping rope to lose weight can be thin belly.

When skipping rope, rectus abdominis, transverse abdominis, oblique abdominis and oblique abdominis are all part of abdominal wall muscles. The rectus abdominis is the main part of the stomach, while the medial oblique muscle and lateral oblique muscle are located on the side of the stomach, while the transverse abdominal muscle is located in the stomach. These muscle groups can make the abdomen contract inward. If you breathe heavily when skipping rope, you can get more exercise for your transverse abdominal muscles. Therefore, skipping rope has a certain effect on abdominal weight loss.

Skipping rope to lose weight can thin both lower limbs.

When skipping rope, the body keeps jumping up and down, and the calf muscles, quadriceps femoris and thigh muscles of the human body keep moving, which can burn excess fat in both lower limbs and have a certain effect on stovepipe and thigh.

Tip: When skipping rope, the legs exert more force. It is best to stretch after skipping rope to avoid thickening the legs.

Skipping rope to lose weight can thin upper limbs.

In the process of skipping rope, not only the lower limbs need to keep beating, but also the muscles of the shoulders, back and arms of the upper body are constantly moving, so it also plays a certain role in losing weight of the upper limbs.

How to jump rope to lose weight, the thinner you jump?

1, drop them separately when jumping.

That is to say, when skipping rope, the legs are separated when jumping, and the feet are together when landing. Repeat the jump like this.

2. Rao Xuan jumps

Rao Xuan dance needs two people to practice together, one throwing rope and one jumping. That is, one of the two people squats down first and shakes the rope slightly with both hands, so that skipping can draw an arc on the ground and the starting speed can be slightly slower. At this time, another person began to practice skipping rope, mainly from swinging rope. You can slowly increase the speed, and after one minute, the two will switch places.

Step 3 tend to jump rope

The oblique jump can be done by one person or two people. When two people practice, they stand on the left and right sides of skipping rope in tandem. They jumped forward with one foot at the same time, and then leaned over and jumped back to their original position. Watch your hands when you jump. Just repeat the action exercises.

Step 4 hop on one knee

Bend your left leg first, lift it forward, and jump on tiptoe for ten to fifteen times. Repeat this action with your right leg. Do two laps on each leg, and you can decide how many laps to do every day according to your own situation.

Step 5 be energetic

We all know that many people are good at skipping rope, and you don't even know how skipping rope passes through his feet. The jumping mentioned here requires a simple skipping method, but it should be noted that the height of the take-off should be kept at about five centimeters.

6. Practice jumping in pairs

Jumping rope between two people is a test of tacit understanding. The double skipping mentioned here is to increase the number of people to two on the basis of simple skipping by one person. Two people can practice bending and jumping together.

Precautions for skipping rope to lose weight:

1. Jumping rope for 5 minutes equals jogging for half an hour. Skipping rope can fully exercise the lower limbs, and it can also involve the arms and shoulders. It is a movement that 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, obesity, osteoporosis, hypertension, muscle atrophy, insomnia and other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.

Second, obese people should not jump rope. Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries. People can judge whether they are suitable for skipping rope by their body mass index. 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.