How to jump rope reasonably to lose weight?

I believe every girl is familiar with skipping rope. When we were very young, we would use it as an entertainment activity and play with a few friends. Rope skipping is also the simplest and most enjoyable way to lose weight through exercise. If we want to achieve good weight loss results, we must first understand its correct method, key points of movement and precautions, rather than just jumping randomly in the general sense.

Skipping rope is one of the best exercises for weight loss. Tests have shown that skipping for 10 minutes at 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make the muscles of the whole body symmetrical and strong. At the same time, it can fully exercise your respiratory system, heart, and cardiovascular system. This method of weight loss is simple, interesting, not affected by climate, and is 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.

Do warm-up before skipping rope and stretch after skipping rope. Even if you stick to skipping rope for a long time, your calf muscles will not swell excessively, but will only become appropriately firm and tight, with beautiful curves.

The Right Way

1. Breathe steadily and rhythmically.

2. Keep the upper part of your body balanced and do not swing left or right.

3. The body should be relaxed and the movements should be coordinated.

4. Start jumping with both feet at the same time, then transition to jumping with alternating feet.

5. Don't jump too high when jumping rope, just enough for the rope to pass through.

Rope skipping for weight loss and exercise control

Beginners: 60-100 jumps per set. Do it 2-3 times with 1 minute interval.

Normal: 400-500 jumps per set. Do it twice, with 1 minute interval between each.

Action essentials

1. Basic rope skipping skills: simple rope skipping method

Warm-up: Put your feet together and do jumping exercises for 2 to 3 minutes (jumping height is 3 to 5 cm).

Start jumping rope, focusing on swinging your wrists in an arc. Beginners should jump 10 to 20 times first, rest for 1 minute, and then repeat the jump 10 to 20 times. Non-beginners can jump 30 times first, rest for 1 minute, and then jump 30 times again.

2. Single-leg knee-bend jump

Bend your right knee and lift it forward. Stand on tiptoes and hop on one foot 10 to 15 times, then repeat with the left leg. Rest for 30 seconds and do 2 rounds on each side.

3. Sideways jump

This exercise can train your endurance and strengthen your abductor and adductor muscles. Two people stand on the left and right sides of the skipping rope, one in front and one behind. They first jump forward with one foot sideways, and then jump back to the original position sideways. When jumping, you should focus on swinging your arms vigorously. Jump for 1 minute, then rest for 10 seconds, and repeat the exercise 2 times.

4. Split-leg jump

First do the rope skipping warm-up exercise (see Exercise 1), then jump rope, with your feet apart when jumping and your feet together when landing, and repeat the action 15 times.

5. Spin Jump

Two-person skipping rope exercise: one person squats with legs apart, swinging the rope so that it draws an arc on the ground, while the other person keeps jumping over the swinging rope. The speed gradually increases from slow to fast, and the two people take turns after 1 minute.

6. Side-foot jump

Start with the simple rope skipping method (see Exercise 1), then

Swing the skipping rope with your wrists, jump with your right foot, and let your left foot, which is not touching the ground, jump diagonally to one side. Jump 15 times. Switch to the other foot and jump 15 times. Non-beginners can practice fast skipping, which means jumping twice in a row while the rope slides under your feet. When practicing, be careful not to lift your feet too high or too slowly, otherwise you may easily get tripped by the rope.

7. Jump with arms crossed

Start by doing the rope skipping warm-up exercise (see Exercise 1), then jump with your arms crossed. When the rope is in the air, cross your arms, and after jumping over the crossed rope, return your arms to their original position.

8. Double rope skipping: It requires the jumper to concentrate and coordinate more than single rope skipping.

(1) Stand side by side. Each person holds the rope handle with his or her outside hand. First start practicing the simple skipping method (see Exercise 1), with two people skipping with both feet at the same time, and then practice skipping with one foot at the same time.

(2) Stand one in front of the other. The tall person stands at the back and swings the skipping rope.

Precautions

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 slightly below your shoulders.

2. Don’t land on the sole of your foot

When jumping rope, you should jump and land on the front of your feet. This can ease the impact, reduce damage to soft tissues, and reduce vibration and damage to the ankle. Remember not to land on the entire sole or heel, as this will cause concussion to the brain.

3. Don’t jump rope on concrete

Because skipping rope is a relatively intense sport, it is best not to skip rope directly on the concrete floor. You can choose a lawn, wooden floor or dirt venue with moderate hardness or softness. You can also lay a blanket or plastic on the concrete floor to reduce the impact on the joints and brain.

force.

After understanding the correct way to skip rope, mastering the movements and understanding the precautions of skipping rope, I believe skipping rope will become your favorite and best exercise method for losing weight. In your spare time, you can also invite a few like-minded friends to jump rope together to lose weight. Of course, you can also jump alone at home.