How to combine running and skipping rope, simply start with running and skipping rope. Skipping rope and running are both aerobic exercises, which have certain effects on reducing fat and exercise, but the exercise intensity of skipping rope is higher than running, so the time schedule of combining the two should be different.
Generally speaking, it is enough to skip rope for 40 minutes every day, which can achieve the effect of exercise and can also cooperate with the effect of reducing fat. Running can be divided into jogging and running. Jogging usually lasts about 40-60 minutes, and intermittent running lasts about 30-40 minutes.
If the two are combined, skipping rope will take less time and running will take more time. The specific situation can be adjusted according to your actual situation.
Skipping rope after running or skipping rope after running can be done.
If skipping rope and running are in the same exercise period, then the order of exercise is irrelevant. The movement order of skipping rope can be decided according to your own preferences.
If skipping and running are separate sports, it is suggested to start from running, because the intensity of running is less than skipping, so you can use running as a warm-up first, and then use skipping with higher intensity, so as to achieve better fat reduction and sports effect.
Is it better to exercise or jump rope in the morning?
If you exercise in the morning, the suggestion is to choose running, and then choose skipping rope at other time periods, because people's stomachs and other bodies just wake up in the morning.
Skipping rope is a jumping sport. Whether on an empty stomach or after a meal, it is easy to cause a certain burden on the stomach and cause gastrointestinal discomfort.
Therefore, in the morning, it is suggested to choose a milder exercise mode, that is, running, which can better activate physical vitality and play a better exercise effect.
How much you jump every day to lose weight depends on your actual situation.
If you use skipping rope to lose weight, the amount of jumping every day needs to be determined according to your physical condition, but it is generally recommended to skip rope for more than 30 minutes.
If you use skipping rope to lose weight, it is best to shoulder and neck in order, from less to more, and then gradually increase according to your physical condition and adaptability.
How to prevent the calf of skipping rope from thickening and stretching?
When skipping rope, calf muscles will be used frequently. In order to prevent them from getting thicker, you must do * * * and stretching after exercise.
* * * is to soften the fat and muscles in the legs, which can relieve the accumulation of lactic acid and relax the muscles. It is best to *** 15 minutes each time; Stretching is to make the leg muscles grow more evenly, and every stretch must be sufficient.