The method of skipping rope to lose weight

2022-05-15

Skipping rope is a simple and efficient fat-burning full-body exercise. As people pay more and more attention to their health, more and more people are starting to use skipping rope to lose weight. Although skipping rope can help the human body lose fat, it is also necessary to pay attention to some sports skills, not reckless, and must prevent sports injuries. By mastering the correct method of skipping rope, we can not only exert the weight loss effect of skipping rope, but at the same time will not cause harm to the body because of skipping rope.

https://cdn.coolban.com/ehow/Editor/2022-05-13/627e0e035272b.jpg

Can skipping rope help you lose weight?

In all kinds of weight loss sports, skipping rope has always been favored. Skipping rope for 30-40 minutes can consume 300 calories, while a bowl of rice has about 250 calories. To lose every kilogram of fat, you need to burn about 7700 kcal. According to statistics, people who use the skipping method to lose weight usually lose 5-10 pounds or more in two weeks.

How long can I lose weight by skipping rope

The time of skipping rope will be relatively long, mainly to exercise people's coordination and flexibility. I heard that people who skip rope will have thicker calves. If you want to lose weight fast, it is recommended that you throw a hula hoop for 30 minutes a day, and you will have obvious results in about a month. To go even faster, add 50 more sit-ups before bed.

Where is the main reason for skipping rope to lose weight?

Jumping rope can make your chest and buttocks firm and full by making your chest and buttocks firm and full by making your pectoralis and gluteus maximus strong and elastic.

https://cdn.coolban.com/ehow/Editor/2022-05-13/627e0e0d2b4b3.jpg

The method of skipping rope to lose weight

Method 1: Take off and land with the forefoot. Remember not to land with your full feet or heels to avoid shock to your brain. When jumping in the air, do not bend your body excessively, but instead become a natural bending posture. When jumping, breathing should be natural and rhythmic.

Method 2: Hold the handles at both ends of the rope with both hands, usually step on the middle of the rope with one foot, bend the elbows with both arms to lift the forearm flat, and the rope is straightened to a suitable length.

Method 3: When swinging forward, keep the upper arms close to the sides of the body, slightly abduct the elbows, and make the upper arms approximately horizontal. Use the wrists to make a circular motion with both hands at the sides of the body.

Method 4: To practice step by step, the speed and time length of skipping rope should be determined according to individual circumstances. Start with 5-10 minutes of each exercise, and then gradually increase the time.

Method 5: The time to skip rope is usually not limited by any, but to avoid physical discomfort. Do not skip rope for half an hour before and after a meal. And don't drink a lot of water before skipping rope.

Method 6: Don't stop immediately after skipping rope, you should continue skipping rope at a relatively slow speed or walk for a period of time to allow blood circulation to return to normal before stopping. After that, remember to do some stretches and relaxations before you really end the exercise.

https://cdn.coolban.com/ehow/Editor/2022-05-13/627e0e19e7927.jpg

Preventive measures to lose weight by skipping rope

Note 1: The length of the skipping rope should be appropriate

The skipping rope should not be too long, just hold the rope with both hands and keep it a little below the shoulders.

Note 2: Do not fall to the ground with the soles of your feet

When jumping rope, you should use the balls of your feet to jump and land. This relieves the urge and reduces damage to soft tissue and vibration and damage to the bones of the ankle. Remember not to hit the ground with the full ball or heel, as this can concussion the brain.

Note 3: Do not skip rope on the concrete floor

Because skipping rope is a relatively strenuous exercise, it is best not to skip rope directly on the concrete floor. You can choose moderately soft and hard lawns, wooden floors and soil fields. You can also lay a blanket or plastic on the concrete floor to reduce the impact on joints and injuries. The impact of the brain.

Note 4: If the body is heavy, you should take both feet up and down

If your body mass index is listed as overweight, you should pay attention when jumping rope. First of all, do not jump on one foot, otherwise the whole body weight will be placed on one foot, which will easily damage the knee and ankle joints. Try to choose both feet to land at the same time. Or the way of running and jumping; secondly, the skipping time should not be too long, and you should rest for 2-3 minutes.

Note 5: It is not advisable to skip rope if you are overweight

Obese people are not suitable for skipping rope to lose weight, because when they are jumping, their weight can easily cause excessive pressure on the leg joints, resulting in sports injuries. You can use the body mass index to determine whether you are suitable for skipping rope. Body mass index (BMI) = weight (kg) / height (m) squared, the normal value is between 20-25, over 25 is overweight, and over 30 is obesity.