Jump rope to lose weight! Master 4 tips to burn fat for 6 hours

When I was a kid, skipping rope was a compulsory subject in physical education class. It’s an exercise that almost everyone can do, but how can you skip rope to “really burn fat and lose weight without getting injured”? I combined high-intensity rope skipping and aerobic stretching exercises to design a complete set of weight loss exercises from "warm-up → rope skipping → stretching → cooling down". As long as you master the 4 key points and do it 3 days a week, after many people have tried it, not only can their bodies become smaller as they wish, but they can also develop a tight body line!

Exclusive tips 1/Warm up before jumping to start burning fat!

"Warm-up exercises" before exercise use basic movements to move the chest, hips, legs, knees, shoulder joints and other parts of the body, putting the body in a "preheated" state of preparation. This can increase blood flow and oxygen uptake, increase nerve conduction and responsiveness, high blood flow and oxygen uptake, and reduce joint stiffness. This not only reduces sports injuries, but also indirectly improves muscle strength training in various parts of the body and activates fat burning!

Exclusive tips: 2/3 minutes of basic rope skipping to improve fat burning efficiency!

I always emphasize that exercise should be "movement and movement should be done correctly", the length of time is not very important! Especially since skipping rope is a medium-intensity exercise, if you skip continuously for more than 30 minutes, it may cause excessive stimulation of the heart and lungs and cause discomfort, so people often give up.

Therefore, I recommend that beginners choose to jump rope for 3 minutes 3 days a week, use the fragmented time to exercise correctly, and warm up before jumping and cool down after jumping. This can not only accumulate calorie consumption, but also ignite the fat burning ability of the muscles, continuously improve blood circulation and metabolism, and create a physique that is easy to lose weight. Doing it easily will actually have better results!

Exclusive Tip 3/Do aerobic stretching after jumping to continuously lose fat for 6 hours!

Everyone knows that when you exercise, your body consumes calories. However, studies have shown that the use of "high- and low-intensity interval training", that is, 3 to 5 minutes of intense exercise followed by 10 to 30 seconds of rest and stretching, and this cycle repeated several times, will continue to burn calories for more than 6 hours. This is the "after-burn effect."

This is because high- and low-intensity interval training pushes your physical fitness to its limits, requiring more calories to recover. Therefore, I emphasize doing aerobic stretching after jumping rope for 3 minutes. This is not only in line with high and low intensity interval training, but also promotes the secretion of adrenaline and growth hormone, helps burn fat and oxidize fat.

Exclusive tip 4: Dance between 3pm and 6pm for the best results!

The human body's physiological cycle has certain rules. Scientists have long confirmed that the best time for exercise in a day is from 3 to 6 pm. It is not easy to accumulate carbohydrates during this period, and the fat burning effect is doubled! This is because, under the physiological cycle rhythm of the "hypothalamus" in the cerebral cortex, the body temperature is at its highest point, the muscles are warmest and most elastic, the reaction is the fastest, the strength is the greatest, the person is most alert and less likely to get injured, while the pulse rate and blood pressure are the lowest.

On the contrary, 10 o'clock every night is the time for the internal organs to rest and repair. Avoid high-intensity rope skipping, but you can use the rope to do simple stretching exercises to help eliminate fatigue and detoxify, so that you can restore vitality the next day.

This article is from Apple House Publishing's "Amazing Fat-burning Rope Skipping Exercise for Weight Loss"