Jumping rope to lose weight, 5 minutes = jogging for half an hour! 3 tips to easily burn fat and get in shape

Rope skipping is a simple and easy-to-learn sport that not only strengthens cardiopulmonary function, but also helps fully exercise the muscles of various major parts of the body. Moreover, skipping rope is also a very effective weight loss exercise. It only takes 5 minutes a day to achieve the effect of half an hour of jogging and easily burn fat and shape your body.

In terms of a day, the best time to jump rope to lose weight is from 3 pm to 8 pm; generally start with 5 to 10 minutes of exercise each time, and then slowly increase to 10 to 15 minutes. You can take a short break in between and then continue jumping. The best time to jump rope to lose weight is generally not subject to any restrictions. Just avoid causing physical discomfort and be careful not to jump rope within half an hour before and after meals.

3 tips for skipping rope to lose weight

1. It is not advisable to jump rope 30 minutes before meals and within 1 hour after meals. Exercising before meals puts the digestive system in an excited state, while strenuous exercise after meals will cause a large amount of blood to accumulate in the digestive system after meals. Strenuous activity will affect food digestion and may cause stomach diseases in the long run.

2. It is not advisable to jump rope right after getting up in the morning or before going to bed at night. The correct time to exercise should be 30 minutes after getting up in the morning and two hours before going to bed.

3. The best time for human activity is from 3 pm to 8 pm, so the best time to lose weight by skipping rope is within this time period. As long as you exercise enough, you can get good weight loss results.

It is not advisable to jump rope just after getting up in the morning or before going to bed at night.

Rope skipping is an essential warm-up activity for losing weight

Although some people think that skipping rope is an exercise that can easily hurt the knees, according to expert research reports, the impact force of skipping rope on the knees is only 1/7 to 1/2 of that of running. Moreover, as long as you can master the technique of skipping rope and land with the front end of your feet, you can reduce the impact on your body. Skipping rope can not only strengthen cardiopulmonary function and muscles of major parts of the body, but also train sense of balance and body agility. The most tempting thing is that as long as you can maintain a speed of 120 to 140 times per minute, you can burn 600 to 1000 calories in 1 hour.

Rope skipping is a relatively intense sport. Before practicing, you must do warm-up exercises for all parts of the body, such as shoulders, arms, wrists, and ankles. When you start practicing skipping rope, the movements should be from slow to fast, from easy to difficult. At the beginning, each exercise time can be 5 to 10 minutes, and then slowly increase to 10 to 15 minutes. You can take a short break in between and then continue jumping.

Rope skipping is a relatively intense sport, so you must do warm-up exercises for all parts of your body before practicing.

How to choose a good skipping rope?

Rope skipping only requires a small amount of space for activities, but the ground must be flat. It is best to cover it with carpets and cushions, and wear shock-resistant sports shoes to cushion the impact of the knees and ankles when they contact the ground. Otherwise, the reaction force during jumping may affect the spine and brain and cause sports injuries. It is worth noting that when jumping rope, it is best to wear a sports bra, or choose cotton underwear with better support, which can protect the chest muscles and avoid strain.

If you want to do your work well, you must first sharpen your tools. The most important tool for skipping is the skipping rope. When choosing, as long as the length and weight feel comfortable, it can be made of any material. However, due to different materials, the rope may be too thick, too heavy or too light, so it is better to choose a rope made of appropriate material. It is recommended that beginners choose a longer rope with a larger swing amplitude and slower speed, and then gradually increase the requirements, shorten the length of the rope, and increase the intensity of the exercise.

Now there is an electronic counting skipping rope, which can not only count automatically, but also display how many calories are consumed and how many kilometers are walked according to the number of skipping. It is very convenient and makes skipping rope no longer boring. You can also listen to music or look at the scenery while skipping rope, turning it into an interesting sport.

The correct way to lose weight by skipping rope

Hold the handles at both ends of the rope with both hands. Usually, step on the middle of the rope with one foot. Bend your elbows and raise your forearms flat. When the rope is straightened, it is the appropriate length.

When jumping rope, you should jump and land on the front of your feet. Remember not to land on your entire foot or heel to avoid shaking your brain. When jumping, do not bend your body extremely, but keep it in a naturally bent position. When dancing, your breathing should be natural and rhythmic.

When rocking forward, keep your upper arms close to the sides of your body, elbows slightly abducted, and use your wrists to abduct and internally rotate, so that your hands draw circles on the sides of your body. Every time it is shaken, the rope goes from the ground through the body, up and down, and makes a circle. The speed at which the rope rotates is proportional to the speed at which the hand shakes the rope. The faster it is shaken, the faster the rope will circle.

When jumping rope, you should jump and land on the front of your feet. Remember not to land on your entire foot or heel to avoid shaking your brain.

Rope skipping cannot be without cool-down exercise

Beginners should not jump too fast at the beginning, and should pay special attention to the stretching of the calf muscles. In principle, you can take a short rest after every 100 or 200 jumps. To achieve the desired effect, the heart rate must be at least 100 beats per minute, and the ideal heart rate is about 150 beats per minute.

As you become more and more proficient and your technique and physical strength improve, the effectiveness of exercise will be greatly increased. If you can jump 140 times per minute, then just jumping for 6 minutes will be equivalent to jogging for half an hour. Moreover, if you go jogging after jumping rope, you will find that your lung capacity is increasing.

Do not stop immediately after intense rope skipping exercise, but continue at a slower speed. Rope skipping is also one of the most suitable sports for physical exercise. There are many types of rope skipping, which can be simple or complex. It can be done at any time and you can learn it once. Therefore, it has become a popular fitness method all over the world today. In addition, more and more entertainment stars also use rope skipping as a way to stay in shape and exercise.

Skipping rope is a relatively simple exercise for weight loss. Skipping for 5 minutes at 140 times per minute is equivalent to jogging for half an hour. This method of weight loss is simple and interesting, is not affected by the climate, and is a sport suitable for men, women, old and young. It only requires a rope to achieve the goal of weight loss, and it is especially suitable for women.

Source: 39 Health Network www.39.net

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