This kind of skipping rope can help you lose weight easily. I believe many people have already used this sport to exercise in primary and secondary schools. Proper exercise helps to eliminate toxins in the blood and achieve the effect of losing weight. Let me take you to a brief understanding of how skipping rope can help you lose weight easily.
Jumping rope like this can help you lose weight easily.
Benefits of skipping rope 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 various organs
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases.
For lactating and menopausal women, skipping can also play a positive role in relaxing emotions, so it is beneficial to women's mental health to some extent.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump again after 3 months 10 minute.
After half a year, "serial jumping" can be implemented every day, for example, jumping for 3 minutes at a time and ***5 times until jumping 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.
Matters needing attention
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so pay attention to the following matters.
1. The captain should wear soft and light shoes to avoid ankle injury.
2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. It is best to choose a lawn, wooden floor or mud floor with moderate hardness for fitness. Never jump rope on the hard concrete floor, so as not to damage the joints and cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift with their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
The correct way to lose weight by skipping rope
1, breathing smoothly and rhythmically.
2. Keep your upper body balanced and don't swing from side to side.
3. The human body should be relaxed and coordinated.
4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.
Don't jump too high when skipping rope, as long as the rope can pass.
Life is getting faster and faster, and work is getting busier and busier. Many people have no time to exercise. They are very worried about their health and want to lose weight, but they don't know what exercise is best for losing weight. Let's take a look at the nine most energy-consuming weight-loss exercises and how long it takes to lose weight.
What exercise has the best weight loss effect? Exercise consumes the most energy.
Exercise is the most effective way to lose weight. What exercise is the best way to lose weight? According to the size of energy consumption, the convenience of exercise and the length of time I can persist, I summarized the following nine best weight-loss exercises, taking 60kg weight as a reference.
Swimming consumes 360 calories per hour.
Swimming is a very good exercise to lose weight. It not only takes short exercise time, but also consumes a lot of heat. Swimming also saves time! The same is swimming, freestyle exercise is relatively large. Summer is coming, so girls should lose weight quickly.
TOP2 jogging consumes 300 calories per hour.
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise, and the burning of fat reaches its peak after 30 minutes. It is recommended to jog for more than 30 minutes.
TOP3 strength training, consuming 480 calories/hour
Many men will do strength training. People's understanding of strength training is basically rich pectoralis major and bronzed skin, but this is not entirely the case. Many women can also do strength training. But in essence, it is the basis of human running and jump shot, and it is a necessary condition for us to complete our daily life, entertainment and work tasks. Many people think that strength training is not helpful to lose weight, but they think that strength training needs to increase weight to achieve it. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, loose fat can be strengthened to achieve the effect of body shaping.
TOP4 skipping rope consumes 480 calories/hour.
I believe everyone jumped over the rope! Skipping rope is a very simple exercise, and it is very economical and practical. The cost is not much, and it is not limited by the venue. Skipping rope is an aerobic exercise, which consumes 480 calories per 1 hour, but remember to do some stretching exercises before and after skipping rope.
TOP5 badminton consumes 270 calories per hour.
Badminton is very physical, and it can consume a lot of calories after a game, so it is very helpful to lose weight and shape, but remember not to eat a lot after exercise.
Exercise control skipping rope to lose weight
Beginners jump 60- 100 times a day. 2-3 times, interval 1 minute. Normal people 400-500 times a day. Divided into 2 times, with an interval of 1 minute.
Precautions for skipping rope
1, jump rope length should be appropriate.
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
2. Don't keep your feet on the ground.
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 damage to ankle bones. Remember not to touch the ground with the whole sole or foot, which will have an impact on the brain.
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.
4, the body is heavy, and your feet should be up and down.
If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't jump on one foot, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running at the same time. Secondly, don't skip rope for too long, and take a rest after jumping for 2 to 3 minutes.
5, 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.
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.
Skipping rope to lose weight must pay attention to the essentials of action, and long-term persistence is more effective. Skipping rope is the best slimming exercise. The test shows that jumping for 5 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 also make your respiratory system, heart and cardiovascular system 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.
How long does it take to jump rope to lose weight?
The time should not be less than 30 minutes, because less than 30 minutes can not achieve the purpose of burning fat at all, and the time should not exceed 2 hours at the longest, because overtraining for more than 2 hours will make the body extremely tired. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster.
pay attention to
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.
Skipping rope to lose weight
When skipping rope, it is best to wear soft-soled shoes to skip rope 3-4 times a week, each time about 10 minutes, taking 2 minutes as a unit, which is a very effective and moderate amount of exercise.
According to research, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. Wear comfortable soft-soled sports shoes to reduce the impact and prevent the joints from being damaged by impact.
At the beginning, you can start exercising with a light rope, 30 seconds per unit, and gradually increase the amount. After proficiency, you can take a few more moves.
Benefits of skipping rope
Skipping rope can enhance the functions of our nervous system, respiratory system and cardiovascular system.
Because skipping rope can also promote the heart function of our human body during exercise, so that the blood in our body can get more oxygen, thus further providing health and strength for the cardiovascular system. These conclusions are not fabricated out of thin air, but proved by expert research.
Skipping rope can prevent dyslipidemia and hypertension.
Skipping rope is a good aerobic exercise and can promote our metabolism. In the cold season, skipping rope 10 minute is a particularly suitable fitness exercise, and the effect is similar to jogging for half an hour. It is an aerobic exercise that takes less time but consumes more energy.
Skipping rope is a whole-body exercise.
During exercise, all organs of the human body are exercised, and the nervous system is well exercised and developed. Facts have proved that skipping rope for a long time can effectively prevent stomach diseases and joint diseases.
Jumping rope to lose weight is actually very effective. It is a kind of whole-body exercise, which can eliminate excess fat in thighs and buttocks, and then the muscles of the whole body will be stronger. In the long run, the posture will be beautiful and the movements will become agile.
Skipping rope can also promote the development of human organs and bones.
It has played a very good role in our physical and mental health, and also allows us to develop our intelligence, enrich our spare time, improve our thinking ability in images and improve our overall quality.
Skipping rope also has a good relaxing effect on our mood.
Nowadays, people are prone to depression because of heavy life pressure and heavy ideological burden, especially lactating women and menopausal women, which has a good effect on mental health.
In addition to the benefits mentioned above, skipping rope is also of great benefit to children. It can promote the healthy development of children, which is beneficial to the healthy growth of children, because it can strengthen blood circulation and accelerate gastrointestinal peristalsis. It can also improve children's memory ability, and the surface of the brain will be excited when skipping rope, which will help abstract memory become image memory.
Reduce the incidence of cardiovascular diseases
The doctor pointed out that some German experts have done statistics, skipping rope can effectively reduce the number of hospitalizations due to cardiovascular diseases, reduce the chance of heart stent and alleviate the deterioration of coronary heart disease.
This is because skipping rope can effectively promote the blood circulation of heart, liver, lung, spleen, stomach, kidney and other internal organs, accelerate metabolism, and thus improve the function of organs. Experts stressed that patients with myocardial infarction can also jump rope, but to control the frequency, not too fast.
Skipping rope can also effectively promote bone cell metabolism and prevent osteoporosis. The calcium content in human bones, like a bank, can only be continuously precipitated when young, so as to avoid osteoporosis and serious calcium deficiency in old age. Skipping rope can increase bone strength.
This kind of skipping rope can help you lose weight easily. 2. Can skipping rope reduce weight?
Jumping rope can slim down.
Skipping rope is not only good for losing weight, but also effective for shaping body curves, so it has always been strongly recommended by health experts for women to exercise.
Things to pay attention to when skipping rope, don't eat a lot of food 3-4 hours in advance, which is very harmful to internal organs. Drinking water, about 200ml is enough, and more is not enough. Or drink a small cup of coffee or pure cocoa powder, both of which can promote blood circulation and burn fat. Drinking before exercise doubles the exercise effect. If you just get up in the morning to exercise, you can also drink a glass of orange juice to provide energy.
If you want to reduce the part, you can wrap the insurance film. The waist effect is obvious, but the thigh effect is not obvious, but it varies from person to person. You can try.
Another thing to note is that skipping rope involves a lot of movement of the calf, so like running, muscles may be produced for a long time. The way to prevent this phenomenon is to do leg stretching exercise after jumping, such as leg press. It takes about 10 minutes to feel the ligament being pulled apart. Massage your calves at home at night, and you can also avoid jumping rope to grow muscles.
The answer is yes, but skipping rope must be adhered to every day. Keeping more than 30 minutes of exercise every night can help us achieve good weight loss. At the same time, we must be gradual, and we must not rush for success, otherwise it may lead to symptoms of muscle strain.