How to jump rope to lose weight effectively?

Many people say that they have tried many weight loss methods and products. Some are effective, while others are ineffective and may even harm the body. In fact, exercise is the best and healthiest way to lose weight, and skipping rope is one of the best weight loss exercises. Tests have shown that jumping 140 times per minute for 5 minutes is equivalent to jogging for half an hour, so skipping rope is very effective for losing weight. So, how to jump rope to lose weight effectively?

A skipping rope does not require a large space. Add a good mood and this simple exercise can bring you unlimited happiness and achieve unexpected weight loss results. Practice has shown that skipping rope does have a significant effect on weight loss, especially helping to reduce excess fat in the legs and buttocks. At the same time, skipping rope can play a certain protective role on cardiovascular system. But how can you jump rope to make the weight loss effect more obvious? This requires certain scientific methods. Here we summarize the methods to provide you with weight loss services.

Jumping rope 200 times a minute can burn 1,300 calories per hour. For many people who love beauty, this number is more attractive than Latin dance or even spinning. What a great weight loss effect. In terms of exercise volume, skipping rope for 10 minutes continuously is almost the same as jogging for 30 minutes or dancing aerobics for 20 minutes. It is an exercise that takes less time and consumes more energy. Tests show that jumping for 5 minutes, jumping 140 times per minute, is equivalent to jogging for half an hour. As long as you can maintain a speed of 120-140 times per minute, you can burn 600-1000 calories in an hour. In addition, there are many variations of skipping rope, it can be done at any time, and you can learn it once you learn it, so it has always been a popular method of fitness and weight loss.

The movements of skipping rope are relatively simple. First, jump with both feet, and then transition to jumping alternately with both feet. Jump for 5 minutes a day for one session. You can jump 5 or 6 sessions a day and 6 days a week. You can gradually increase the amount after you get used to it. You can use multiple jumps and fancy rope skipping exercises. Multiple jumps like crossing your hands, shaking twice and jumping once, or shaking once and jumping twice can train the skipper's sensitivity. If you want to exercise your cardiopulmonary function, you should jump slowly and for a long time, such as 20 minutes a set.

Jumping rope has a great impact on the knees, but experts have pointed out that the impact force of jumping rope on the knees is only 1/7 to 1/2 of that of running. Dr. Wu Wenqiang believes that as long as the landing method is correct, the impact force can be reduced to a safe range. He suggested that, first, rope jumpers should jump on some grass, mud or plastic ground with moderate hardness to reduce the impact; second, they should take active and conscious buffering actions. Jumping on the forefoot can reduce the impact on the ankle and knee joints. Keep your knees bent when you jump.

Skipping rope is suitable for people of all ages. You can do it at home or in the square. It is very convenient. It is recommended that everyone persist in it for a long time. If you want to lose weight, diet is also very important. If you eat a lot of meat and fish without restraint while exercising, there will be no weight loss effect. You should eat a light diet, avoid greasy and fried food, and drink more water.