Is skipping rope useful for slimming calves?

Now more and more people are joining the weight loss team, but each of us chooses a different way to lose weight. Some people choose jogging, some choose yoga, and some choose skipping rope. The editor believes that skipping rope is the most practical and convenient way to lose weight among many weight loss methods. We perform full-body exercise when skipping rope, so we can lose weight all over the body as long as we skip rope, but where specifically can skipping rope lose weight? What are the benefits of skipping rope for weight loss? The editor will answer these questions for you one by one.

Advantages of skipping rope:

1. Simple and easy.

There are many varieties of rope skipping, which can be simple or complex, and can be done at any time. You can learn it once you learn it, and it is especially suitable as a fitness exercise in seasons with lower temperatures. In terms of exercise volume, jumping rope for 10 minutes continuously is almost the same as jogging for 30 minutes or dancing aerobics for 20 minutes. It can be said to be an aerobic exercise that takes less time and consumes more energy.

2. Exercise multiple human organs.

Jumping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems. Studies have confirmed that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome, etc. For breastfeeding and menopausal women, skipping rope also has the positive effect of relaxing emotions, so it is also beneficial to women's mental health.

Like any exercise, skipping rope should be done gradually. At the beginning, start with 1 minute. After jumping for 1 minute, you can do 20 sit-ups, rest for 1 minute, and then jump for 2 minutes. After 3 days, you can jump for 5 minutes (jump for 2 minutes, do 30 sit-ups, rest for 1 minute, and then jump for 3 minutes). After 1 month, you can jump for 10 minutes continuously (jump for 5 minutes, do 50 sit-ups, don't rest, and then jump for 10 minutes).

Note: Although skipping rope is a good way to keep fit, it is easy to get injured if you do not pay attention to warm-up before skipping rope and stretching after skipping rope.

1. Reduce the impact force caused by the foot contacting the ground during bouncing to avoid ankle injuries. Rope skippers should wear sports shoes of good quality, preferably with shock-absorbing or elastic design. Of course, don't forget to wear appropriate sportswear including bras (not needed for men), shorts/trousers, sports socks, etc.

2. The rope should be of moderate hardness and softness. Beginners usually use hard ropes, and can switch to soft ropes after becoming proficient. The length of the rope should be twice the height below the individual's waist gauge. A rope that is too long or too short will make your skipping movements uncoordinated.

3. Choose a lawn or wooden floor with moderate hardness (if your mother allows, the corridor at home is also fine). Do not jump rope on hard concrete ground to avoid damaging your joints.

4. When jumping rope, you need to relax your muscles and joints, and coordinate the force of your toes and heels to prevent sprains.

5. Fat people and middle-aged women should lift and lower with both feet at the same time. At the same time, do not jump too high to avoid injuring the joints due to excessive weight. Losing weight is not just to improve yourself in the eyes of others, but also for your own health. Everyone knows that as long as people start to gain weight, all kinds of diseases will come knocking on the door, so it is good for everyone to exercise every day. When we first start exercising, don't set too big goals for ourselves.