1. Why can skipping rope lose weight?
Skipping rope is an efficient fat-reducing and slimming exercise, which can make muscles elastic while consuming fat. The test shows that jumping 140 times per minute for 10 minutes is equivalent to jogging for 30 minutes.
Therefore, the weight loss effect of skipping rope is very significant. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep your body healthy, make your movements agile and stabilize your center of gravity.
Skipping rope can make your respiratory system, heart and cardiovascular system get full exercise while slimming and shaping. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is beneficial to women's mental health.
In addition, skipping rope is simple and interesting, and it is not affected by the weather. It is a fitness exercise suitable for men, women and children.
2. What should I pay attention to when skipping rope to lose weight?
The correct skipping method is very important, besides protecting the body from injury, it can also get better fat-reducing effect. So when skipping rope, you must pay special attention to several points.
1. Breathe steadily and rhythmically.
2. Keep your upper body balanced and don't swing from side to side.
3. The human body should relax coordination.
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.
6. You should take off and land with your forefoot, not all your feet.
3. How long does it take to jump rope to lose weight?
At first, you can jump 80- 100 times a minute, and the number can be adjusted upwards with the development of technology. But we should judge the amount of exercise according to our actual situation, and we can't force it.
Skipping rope to achieve the effect of weight loss, the duration can not be less than 30 minutes, but it can not be too long, the longest is not more than two hours. Skipping rope should not be less than 4 times but not more than 6 times a week. Generally, you should have at least one day to rest, so that you can improve faster.
Although skipping rope is not strenuous exercise, it is easy to get hurt if you are not careful. You should pay attention to:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The hardness, thickness and length of the rope should be moderate. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
3. It is best to choose lawn, wood floor and mud with moderate hardness, and never jump rope on hard concrete floor to avoid damaging joints or easily causing dizziness.
Obese people whose body mass index (BMI) exceeds 30 should not use skipping rope to lose weight.
4. The correct way to lose weight by skipping rope.
Jumping rope can lose weight. And it is a good exercise to lose weight. Losing weight means losing fat. The effect of losing weight by exercise is not obvious, but it is very scientific, and it will burn a lot of fat and will not rebound. Dieting and drug weight loss are effective quickly, but at the expense of health, and they are easy to rebound, and the probability of heart disease is greatly increased after the rebound. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After exercising for half an hour to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight.
Skipping rope to lose weight:
Consume 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
If you understand the relationship between aerobic exercise and weight loss, you will ask a lot of ignorant questions less. Then you will understand how ridiculous it is to say that skipping rope makes the chest and buttocks droop. Skipping rope can make the excess fat in the chest and buttocks disappear, and make the pectoralis major and gluteus maximus strong and elastic, so it can make your chest and buttocks strong and plump. Some people even say that skipping rope will make your stomach droop. I'll slap you when I meet such a person! But before skipping rope, you should pay attention to warm up, exercise your shoulders, wrists, knees, waist and ankles, and don't drink a lot of water before skipping rope, just like other aerobic activities.
The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
Specific practices are as follows:
Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent, and the body kept vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. I personally don't advocate morning exercise. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, 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. So don't jump rope after sunrise if you have time. 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. Each jump time should be controlled between 30- 100 minutes. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.