Kill two birds with one stone! Jumping rope can reduce belly fat and strengthen bones

(Author: Park Gye-hwan, Bian Xuesheng, Diet Market)

Rope skipping is a popular sport that can be learned by men, women, young and old in school physical education classes. It is a part of health and beauty gymnastics that originated in the 19th century. There are many different ways to exercise, including short rope skipping, long rope skipping and group rope skipping.

Rope skipping is also a representative aerobic exercise, which has benefits such as enhancing cardiopulmonary endurance, reducing fat and strengthening bone density. However, because it requires continuous jumping, it will put a burden on the knees and ankles, and the higher the frequency of jumping, the more likely it is to weaken the joints. However, rope skipping is simple and convenient, so many people use it to lose weight.

To lose fat through skipping rope, it is best to exercise 3 to 4 times a week, and each time should be at least 20 minutes. However, because each person can accept different ranges and limits of exercise, you should not put too much strain on your body at the beginning. You must slowly increase the number of rope skipping according to your own condition and ability.

When skipping rope, it is safer to exercise on a soft pad that has good absorption capacity and does not cause impact on the knees and legs. In addition, in order to prevent injuries and improve exercise effects, warm-up and cool-down exercises must be done before and after exercise.

The body's response mechanism to the rope skipping weight loss method

Rope skipping is a sport that is easy to carry, easy to learn and not restricted by location. Many people know that skipping rope is a good exercise for health, but they don't know exactly where it is good and how good it is.

Everyone simply knows that skipping rope helps the growth of growing children, but in fact skipping rope is the best exercise that applies instantaneous explosive power, flexibility, agility and endurance at the same time. In addition, skipping rope can not only exercise the heart, stimulate bone cells and promote the growth of growing children, but also is a good exercise to prevent osteoporosis. Since skipping rope is an exercise that involves the entire body at the same time, it can help improve body balance.

Dr. Ken Cooper, an aerobic exercise expert, pointed out that if you jump rope at 120 times per minute for 10 minutes, you can maximize your heart rate, strengthen your heart muscles, and get the best results in the shortest time.

If you jump rope for an hour without taking a break, you can burn about 460 to 627 kcal. If you walk fast on a treadmill for an hour, you can burn about 300 kcal. In comparison, the effect of jumping rope is about 1.5 to 2 times higher. Therefore, just jumping rope for 10 minutes can burn the same amount of calories as running 1.5 km.

This article is provided by Sharp Point Press, excerpted from "The Bible of Fat Loss: 55 Best Ways to Get Rid of Fat in History, You Can't Get Fat Again!"