1, skip mode

Grasp the handles at both ends of the rope with both hands. Usually, one foot is in the middle of the rope, elbows are bent with both arms to level the forearm, and the rope is pulled to a suitable length. When skipping rope, you should take off with your forefoot and land. Remember not to touch the ground with your whole foot or heel to avoid brain vibration. When jumping, don't bend your body extremely, but bend naturally. When you jump, your breathing is naturally rhythmic.

Step 2: the right time

Morning exercises also have the best time. Before sunrise, the ground air pollution is heavy, and 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. Therefore, skipping rope after sunrise is the best time.

3, the best time

It is unscientific for some people to jump rope before meals in order to reduce their appetite. Do not do strenuous exercise before meals and one hour after meals. The best time for human activities should be from 3 pm to 8 pm, so skipping rope at this time will have better weight loss effect.

4. The power of skipping rope

If you want to lose weight by skipping rope, you should insist on exercising for at least 30 minutes at a time, because you can't burn fat for less than 30 minutes, but the longest time of comprehensive exercise should not exceed 2 hours, because overtraining for more than 2 hours will make your body extremely tired. Skipping rope should not be less than 4 times a week, but not more than 6 times. Just keep exercising for 30 minutes at a time.

5. Skip times

In order to get a more significant slimming effect, experts suggest: firstly, skip rope once a day, 60~ 100 times, and finish it in 2~3 times with an interval of 1 minute. After that, gradually increase the number of times a day, and the increase range is appropriate to not feel excessive fatigue.

When it is increased to 400~500 jumps once a day, you can officially jump rope to lose weight. After that, keep jumping 400~500 times a day, do it twice, with an interval of 1 minute, and so on for 30 minutes, and keep the jumping speed between 60~ 160 times a minute.

Extended data

Matters needing attention

1. During skipping to lose weight, control the types and quantity of food for dinner every day.

As we all know, if you want to lose weight, you need not only to strengthen exercise, but also to control your diet properly. Therefore, during skipping to lose weight, it is best to control the types and quantities of food consumed for dinner every day, so that breakfast and lunch are normal.

2. Don't jump rope on the concrete floor.

Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.

3, obesity should not jump rope.

Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead.

4. It is not advisable to skip rope before and within one hour after meals.

Exercise before meals makes the digestive system excited, and strenuous exercise after meals will cause a lot of blood to gather in the digestive system, which will affect food digestion for a long time and cause stomach problems.

5. It is not advisable to drink plenty of water before and after skipping rope.

Don't drink plenty of water before skipping rope, and don't drink water immediately after skipping rope. You can replenish water until your body temperature and breathing return to normal.

Step 6 wear light shoes

When skipping rope, you should wear soft and light high heels to avoid ankle injury.

7. The rope is moderate in hardness and thickness.

Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

References:

People's Network-the best way and time to teach you to jump rope to lose weight.