Rope skipping is a simple and easy to learn fitness exercise. We only need to prepare a skipping rope and we can exercise anytime and anywhere. There are many benefits of skipping rope, so many friends who don't have time to go to the gym can also prepare a skipping rope to exercise at home. So is the same fitness exercise, can skipping lose weight? What are rope skipping techniques? How many specific benefits are there?
Skipping rope can lose weight
1. The best time to lose weight by skipping rope
Someone skipping rope exercise before meals to reduce appetite, this is unscientific. In theory, strenuous exercise is not allowed for an hour before and after a meal. The best time for the human activity should be from 3 pm to 8 pm. Friends who want to improve their level of rope skipping are not prevented from doing this during this time, and the mealtime At least one hour apart.
It is not recommended for everyone to exercise in the morning and lose weight by skipping rope. Some people even get up and exercise at three or four o'clock, and then go back to sleep. This is not only vulnerable to air pollution but also confuses the biological clock, leading to fatigue and premature aging. Because the air pollution on the ground is the heaviest before sunrise and there is less oxygen at this time. After sunrise, green plants begin to photosynthesize, inhale carbon dioxide and exhale oxygen, and the air will be fresh. So if you have time, don't prevent jumping rope after sunrise.
2. How long does it take to skip rope to lose weight
The minimum should not be less than 30 minutes, because less than 30 minutes will not achieve the purpose of consuming fat, and the longest should not exceed 2 hours, because more than two hours of overtraining will make the body extremely fatigued. Rope skipping should not be less than 4 times but not more than 6 times a week and exercise for 40 minutes each time. Generally, one day's rest and thinking are needed to improve faster.
Of course, the length of each jump is very flexible, and it can be determined according to your physical condition and the amount of weight loss required. When you first learn to skip rope, you may be panting for a while, so you don't have to force yourself to jump for a long time. After being proficient in the movements, I exercised for a long time, and I still feel that I have not finished it, which can greatly increase the time.
3. Slowly increase the number of skipping ropes
In the beginning, jump 60-100 times a day, and finish the jump 2-3 times, with an interval of about 1 minute. Gradually increase the number of times every day from now on, and the increase should be so that you don't feel excessive fatigue. When it increases to 400-500 times a day, you can start to lose weight by skipping. From now on, keep jumping 400-500 times a day, in 2 times, with 1-minute rest intervals. The jumping speed is maintained between 60-160 times per minute.
Skipping skills
1. Simple skipping method
Action preparation: Bring your feet together and do bounce exercises for two to three minutes (about three to five centimeters of bounce height). When you start to skip rope, pay attention to the arc swing of your wrist. Beginners first jump ten to twenty times. After a one-minute break, repeat the jump ten to twenty times. If you are not a beginner, you might as well jump thirty times. After a one-minute break, then jump thirty times.
2. Jump on one foot
Let your right leg bend the knee, lift it forward, stand on your toe, jump ten to fifteen times on one foot, and repeat the above movement with your left leg. Thirty seconds of rest, two rounds on each side.
3. Jump sideways
This kind of action can give you a good training of endurance and can strengthen the abductor and adductor muscles. The two stood in tandem on both sides of the left hand of the skipping rope, first leaped sideways and jumped forward on one foot, and then leaned back to the original position. Swing your arms vigorously when jumping. After jumping for 60 seconds, rest for ten seconds, and repeat the exercise twice.
4. Split legs and jump together
Start the preparation exercise for skipping rope first, and then skip rope. Spread your feet apart when jumping and bring your feet together when you touch the ground. Repeat the movement 15 times.
5. Jump around
This is a rope skipping exercise for two people. One person squats down with his legs crossed, swings the rope, and makes the skipping rope draw an arc on the ground. The other person should continuously jump over the swinging rope. The speed should be maintained from slow to gradually accelerating, and the two should alternate after 60 seconds.
6. Jump with arms crossed
Do the preparation exercises for skipping first, then let your arms cross the skipping rope. When the rope is in the air, cross your arms, and after skipping the crossed rope, let your arms return to their original shape in reverse.
Benefits of skipping rope
1. The benefits of skipping rope enhance cardiovascular function
When skipping rope, our body's various skills are in motion, which can promote the strengthening of the human body's nervous system, respiratory system, and cardiovascular system. When skipping rope, our heart's ability to pump blood is strengthened, the blood circulation of the human body is accelerated, and the oxygen content in the blood is also increased by skipping rope, so rope skipping can well improve the cardiovascular system of the human body.
2. The benefits of skipping rope can lose weight
Rope skipping is an excellent way to lose weight. Through skipping rope, an aerobic exercise, our body's metabolic function will increase. When the temperature is low, the calories consumed by skipping for 10 minutes and jogging for 30 minutes are about the same. Skipping rope can also eliminate excess fat on our hips and thighs, and is a convenient exercise for weight loss.
3. The benefits of skipping rope promote bone growth
Skipping rope not only helps the normal operation of our cardiovascular system but also helps the body's height. Rope skipping can help us develop our intelligence and strengthen our body's resistance and the strength of our individual stocks by exercising our bones. Based on the overall improvement of our physical fitness, it has the effect of promoting bone growth.
4. The benefits of skipping rope enhance the function of the nervous system
In the process of skipping rope, the mental state is very concentrated. To maintain the continuity of skipping rope, the nervous system needs to concentrate all the attention and control the rhythm. The process from jumping a few times to dozens or hundreds is the nerve. The performance of the system is comprehensively enhanced.
5. The benefits of skipping rope improve intelligence
Skipping rope can improve the brain's thinking sensitivity and judgment, and contribute to the balanced and coordinated development of people's left and right brains.
6. The benefits of skipping rope enhance the quality of will
Skipping rope for a certain period of time is completely dependent on the support of our will and quality. If you relax a little, you need to start all over again. For the weak-willed, you might as well challenge your will by skipping rope.
There are many ways to skip rope. We can not only exercise ourselves but also double or multi-person skipping. This will not only help keep everyone healthy but also promote feelings between friends. Friends who want to lose weight can also choose a way of skipping rope. This aerobic exercise can help us reduce fat in the hips and legs, and is the best choice for weight loss.
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