In this period of the epidemic, the most effective and safest way to lose weight is to stay home and jump rope. Of course it is not that running is not effective, we are reducing the amount of food into, to a certain extent, increase the output of calories, so that their bodies have been in a state of input calories than output calories, the most important thing is to adhere to a period of time, running can indeed make us slim down. What about jumping rope? Isn't it going to be an even bigger surprise!
After reading this article you will know.
1. The differences between skipping rope and running compared to running and why fitness professionals recommend skipping rope more between the two.
2, the benefits of jumping rope and how to jump rope correctly, notes should also be well read.
A, jump rope is more suitable for office workers and students party
Many of us sit in the office all morning, and there seems to be no reason enough for you to get up more than once again, except for eating and going to the toilet. In such a situation, you do not fat accumulation, you do not grow meat, that is god treat you well. That's why skipping rope is one of the best exercises for office workers and students.
Second, jumping rope weight loss effect is equivalent to 3 times of running
When we jump rope, if the frequency reaches 140 times / minute jump rope frequency, then we can burn fat in 10 minutes, continue to jump rope can also accelerate the body's fat burning speed. Jumping rope in the rapid increase in heart rate at the same time, but also in the consumption of our body calories faster decomposition of fat, so that the body quickly slim down. In general, jump rope exercise time is short, fat burning efficiency is high. Jumping rope 15 minutes a day is equivalent to running 40 minutes.
Three, jump rope can be more prominent body curve
After weight loss body line is outstanding is what we want to get the result. We all know that weight loss is to dump our body excess fat. Although running can consume fat, but also will consume part of our muscle. After a long period of running, muscle loss will lead to a drop in metabolism, you move your head, your body metabolism is down, your late fat burning effect will still be obvious? But jumping rope is different, it can prevent muscle loss to a certain extent and further enhance the body metabolism.
Four: Jumping rope can help the whole body fat loss
As a full-body aerobic exercise, jumping rope can engage the fat and muscles of the whole body, and can improve our body coordination, promote faster blood circulation throughout the body, as well as physical fitness. When you stick to it for a period of time, you can visibly see the changes happening to your body.
5: Find the fun in skipping rope
Many people feel that jumping rope seems difficult, the whole body is shaking there, it's scary to think about. But you have to stick to it. The rise in fitness after you stick to it enables us to keep jumping rope for a longer time and the physical quality will rise with it. Two birds with one stone, why not? Jumping rope is still a lot of fun, with many different ways to jump, here are a few suggestions. For the sportsman, you can slim down while having fun. So you can achieve it too.
Six: Four basic rope skipping moves
Movement 1: Jump rope with staggered feet back and forth (50 reps each time)
Movement two: Jumping rope with staggered feet left and right (50 times each)
Movement 3: Trot jumping rope (50 reps each time)
Movement 4: Jumping rope with legs up and down (50 times each time)
There are various variations of jumping rope. The above four sets of movements are done twice a day. Jumping rope is a whole body exercise, the hands and feet need to be well co-ordinated to complete the movements, while the whole body joints, muscles and ligaments are also involved. So our whole body is in motion, how can we not lose weight? It can not only effectively increase the strength of ankle and knee ligaments and lower limb muscle strength, but also ensure the coordinated development of upper and lower limb muscles.
Seven: Jump rope precautions
1、do a good job of warming up before jumping and stretching after jumping
Before jumping rope to move the whole body, especially the relevant parts, like shoulders, arms, wrists, ankles, etc., to avoid sprains and contusions. Start jumping rope after the speed should also be from slow to fast. It is also important to stretch properly after jumping rope. To ensure that you can jump rope better next time.
2、wear comfortable clothes
When jumping rope, it is best to wear sportswear or simple short casual clothes, plus sports shoes that can absorb shock. Comfortable clothing will also make you feel relaxed when jumping rope. Instead of always trying to sort out your clothes and affecting the effect of jumping rope.
3、correct choice of venue and equipment
It is best to choose a flat playground or indoor gymnasium. Choose a good venue which is very important to avoid joint damage and concussion. Jump rope also need to choose a good bit, in order to lose weight investment do not spare.
4、progressively
Every exercise is gradual. Just like if you suddenly run very fast, the next day legs do not hurt possible? Jumping rope is also the movement from slow to fast, from easy to difficult. If you find the fun of jumping rope, you can learn complex multi-player jumping rope or group jumping rope movements later.
5、fat people jumping rope is not safe
The fat people here refers to people who are about 20-30 pounds over the normal weight. Be sure to pay attention to your own weight. If you jump rope thousands of times at a time, it's too much damage to your knees and it may not work if you stick to it for two days. For fat people, jumping rope is not very friendly to them, so fat babies should take a note and choose other exercises first, and then come back to jumping rope when they reach the required weight. Even for weight loss choose the method that suits you.
6、pay attention to jump rope time
This jump rope time is actually not too many hard requirements, the important thing is to pay attention to the meal before and half an hour after the meal is not allowed to jump. There is really nothing else to pay attention to, because no matter when you jump, you will lose fat. Students can use their after-school time, while office workers can choose to start in the evening after they get home from work. Each jump can be done in sets of 300 or 500, which will allow you to stick to it better.
7、the choice of jumping rope
The last one is the choice of jumping rope, the first jump should choose the harder rope, with their own jumping rope duration growth, later you can choose soft rope, you can also choose the rope that can record the number of times, always monitor yourself.
Don't hesitate between jumping rope and running, the faster effect is jumping rope, so you know what to do, right? Having a good figure is a walking card.