How to use the scientific skipping rope method to lose weight?

Rope skipping is a green and healthy sport, and now more and more people are paying attention to the importance of health. Because skipping rope is a sport that only requires a piece of raw material and is not restricted by a venue, it is a relatively convenient and widely applicable sport. However, skipping rope also requires some attention and the need to scientifically arrange the time and methods of skipping rope in order to better exercise and achieve the desired effect.

The correct way to skip 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 whole 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 upper arms nearly horizontal. Use your wrists to abduct and internally rotate your hands, 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.

Cool-down exercise is essential

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. Continue to skip rope or walk at a slower speed for a while to allow blood circulation to return to normal before you stop. Afterwards, remember to do some stretching and cool-down movements to truly end the exercise.

Here is a progressive plan for rope skipping for beginners:

When you are a beginner, you can jump continuously in the same place for 3 minutes; after 3 months, you can jump continuously for 10 minutes; after half a year, you can do "serial jumps" every day (such as jumping for 3 minutes each time, for a total of 5 times), until you can jump continuously for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes. You will definitely be surprised by the changes that skipping rope brings to you.

The editor has introduced some benefits and precautions of skipping rope. If we want to achieve obvious results from the scientific rope skipping weight loss methods introduced today, we need to persist for a long time. For some people who want to lose weight, it is a better weight loss program. Be sure to pay attention to the combination of work and rest, and avoid excessive exercise.