How to effectively lose weight by skipping rope

Mastering the scientific and effective methods of skipping rope to lose weight can help us achieve twice the result with half the effort, and can help us more effectively promote the consumption of calories in the body. Rope skipping can be done every day in the evening, which is the best time for golden exercise. It can also help us promote bone growth and development. So how can we effectively skip rope to lose weight?

1. Choose an appropriate venue. Do not choose dusty or gravelly venues or uneven concrete floors. It is best to choose an indoor gymnasium with wooden boards or a flexible PU venue.

2. Wear appropriate clothing. When skipping rope, it is best to wear sportswear or loose and light clothing, and soft-soled cloth shoes or sports shoes with good elasticity. This will make you feel relaxed and comfortable during the activity and will not easily cause injury.

3. Do adequate warm-up exercises. Rope skipping is an outdoor activity that requires a lot of exercise. Before practicing, you must do warm-up exercises for all parts of your body. Especially the ankles, wrists, shoulders and elbows must be moved.

4. Practice step by step. When you start practicing skipping rope, the movements should be from slow to fast, from easy to difficult. First learn the various movements of single-person skipping, and then learn the more complicated movements of multi-person or group skipping.

5. Pay attention to the activity time. There is generally no restriction on the time for skipping rope, but you should avoid causing physical discomfort. It is best not to skip rope within half an hour before or after meals.

Rope skipping to lose weight:

1. Goal: Jump 120 to 140 times per minute, the ideal heart rate is about 150 beats per minute, and burn 600 to 1000 calories in an hour (skipping rope for 10 minutes is equivalent to jogging for 30 minutes).

2. Perfect fantasy: escape from the earth's gravity and say goodbye to excess fat.

3. Getting started: You don’t need a rope at the beginning. Play some cheerful music and jump on one leg alternately to the rhythm of the music while swaying your body from right to left. Be sure to bend your knees to cushion the impact.

4. Warm up: Start by jumping slowly for 30 seconds or just 30 times, then gradually extend the time until you can jump continuously for 3 minutes. When jumping rope, lift your knees as high as possible and keep your body flexible. As the rope swings, remember to keep your wrists away from your body.

The scientific methods of skipping rope for weight loss introduced above are all very good methods summarized by experts and scholars. We can all learn from them and choose the exercise method that suits us best to achieve the best exercise effect. At the same time, we must also pay attention to the intensity of exercise and never rush for success.