It is understood that some people skip rope before meals in order to reduce their appetite. Actually, this is unscientific. In theory, strenuous exercise is not allowed 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. In addition, friends who want to improve their skipping skills must remember the best time to lose weight by skipping.
3. Skipping rope to lose weight, the minimum time should not be less than 30 minutes, because less than 30 minutes can't achieve the purpose of burning fat at all, and the longest time should not exceed 2 hours, because over two hours of overtraining will make the body extremely tired. Skipping rope should not be less than 4 times a week, but not more than 6 times. Just keep exercising for 40 minutes at a time. You usually need a day's rest and thinking, so that you can improve faster. Of course, how long you jump each time is very flexible, depending on your physical condition and weight loss needs.
When you just learn to jump rope, you may be panting like an ox just after jumping for a while, so you don't have to force yourself to jump for a long time. After skilled movements and long-term exercise, I still feel that I am still unfinished, which can greatly increase my time.
This is also the best time to jump rope to lose weight. In order to get a more significant slimming effect, experts suggest: at first, jump 60- 100 times a day, 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 times a day, you can start skipping to lose weight. After that, keep jumping 400-500 times a day, twice, with an interval of 1 minute, and keep the jumping speed between 60- 160 times a minute.
6. In order to lose fat healthily and efficiently, besides the best time to lose weight by skipping rope, the correct method of skipping rope is also very important. 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 and land with your forefoot. Remember not to land with your whole foot or heel to avoid brain vibration.
7. In addition, everyone should pay attention to the fact that when swinging forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is 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 goes up and down from the ground behind you and turns around. The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.
Extended data:
Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised.
This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs. Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.
Benefits of skipping to lose weight:
1, simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2, exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is also good for women's mental health.
3. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "step-by-step skipping plan" for female bodybuilders. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Baidu encyclopedia: skipping rope to lose weight