How many times should you jump rope to lose weight?

Rope skipping is a sport loved by many people, and it is also an indispensable sport in school sports meets. I think many people probably don't know that rope skipping, as a sport loved by so many people, has a bigger benefit: it can help you lose weight. So, when many stupid women are still dieting crazily to lose weight, smart women have already picked up the rope in their hands and started exercising. So how many jumps should you do at a time when using the skipping rope method to lose weight? Here are some suggestions.

Previously, the British Rope Skipping Association promoted the sport of rope skipping. They used a famous British TV program to show more than 200 rope skipping tricks. Many viewers were amazed by the complex and novel footwork and youthful vigor of rope skipping.

The British Rope Skipping Association has made great efforts to promote this ancient sport again. This year, the UK set a new world record with 7,632 children jumping rope simultaneously for 3 minutes at 85 locations. The teachers gave great support and they generally believed that skipping rope is extremely beneficial to children's physical health.

10 minutes of rope skipping is equivalent to 30 minutes of jogging

Skipping rope is good for your body and mind

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 a strength training that takes less time and consumes more energy. Skipping rope can promote blood circulation, protect the heart, and increase lung capacity; it can also promote the development of adolescents, strengthen the body, develop intelligence, and benefit physical and mental health. If you wake up in the morning with sleepy eyes, jumping rope first can make you clear-headed and energetic; jumping rope at night will help you sleep well. Skipping rope can also help with weight loss. According to research, obese people can reduce their appetite by skipping rope before meals.

Long-term rope skipping can train a person's jumping, speed, balance, endurance and explosive power, as well as cultivate accuracy, flexibility and coordination. For example, retired elderly people and colleagues in the office can often do group rope skipping, which can not only encourage each other, but also increase the fun. In the process of emotional communication, it also exercises people's tenacious will and enterprising spirit. Especially young people at work will have a further understanding of the team's spirit of cooperation and mutual assistance.

Warm-up exercises are not recommended

Before you start skipping rope training, you need to do some basic preparations first. Choose a rope according to your height, step on the middle of the rope with one foot, hold both ends of the rope with both hands, bend your elbows and raise your forearms flat. If the rope can be straightened, it is very suitable. When skipping rope, you should wear light and soft sportswear and sports shoes. You should also pay attention to the choice of venue. Avoid jumping rope on uneven hard concrete ground. Choose elastic ground to avoid damage to the brain and feet. In addition, you should be careful not to drink a lot of water before jumping rope to avoid stomach discomfort; and do warm-up exercises for all parts of the body.

Start with low intensity

The rope should be practiced starting with low intensity and proceeding step by step. Beginners can start with 5 to 10 minutes of exercise and then gradually increase the intensity and time of training. When jumping rope, land lightly on the balls of your feet to reduce the impact. Remember not to land on your entire foot or heel to avoid concussion. The movements should be from slow to fast, slowly master the rhythm, adjust your breathing, relax your muscles and joints, and coordinate the force with your toes and heels; keep your upper arms close to the sides of the body, use your wrists to exert force, and make circles with your hands on the sides of the body to swing the rope forward.

People who are heavier should adopt the jumping method of raising and lowering both feet at the same time. At the same time, they should be careful not to jump too high, otherwise the joints will be injured due to excessive weight. Do not stop immediately after jumping rope. You should continue walking at a slower pace for a while to allow blood circulation to return to normal. Do some stretching exercises to relax muscles and joints and prevent the formation of "carrot legs" before you can truly end the exercise.

Skipping rope has many benefits for women. Compared with men, women are more likely to accumulate fat in the lower body; as an aerobic exercise, skipping rope consumes fat rather than sugar as the main energy source. It is especially effective in eliminating excess fat on the buttocks and thighs, preventing sagging buttocks and maintaining a fit body. For women who are breastfeeding or menopausal, skipping rope can also help relax the body and mind.

Skipping rope is a sport that has many benefits for women. It can lift the hips and slim the legs, as well as the arms and belly. Generally speaking, if women want to lose weight, skipping rope is an essential sport, so pick up the rope in your hand!