Skipping rope weight loss method

Weight loss is something many chubby sisters want to do. Who doesn't want to have a slender figure? It's a fact that even if a person doesn't have a good-looking appearance, a slender figure can still add points to the body. However, there is a group of people who can't seem to slim down. In fact, there are still many weight loss methods. For example, many people now adopt the method of dieting to lose weight. In fact, this method is not advisable and is not scientific. It is not easy to lose weight and can also be harmful to the body.

There are so many weight loss methods to choose from, everyone can definitely select a healthy and scientific weight loss method. Jumping rope is something everyone is not unfamiliar with; many people started playing with it since they were young. Don't look down upon this simple rope; it can be used to create many variations. Moreover, jumping rope can effectively exercise the body and burn fat. So today, let's talk about the method of using skipping rope for weight loss.

Correct method

1: Even, rhythmic breathing.

2: Keep the upper body balanced and do not sway left or right.

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

4: Start by jumping with both feet simultaneously, and then transition to alternating feet.

5: Don't jump too high with the skipping rope; it's enough if the rope can pass through.

Control the amount of skipping rope weight loss exercise

Beginners: 60-100 jumps per day, divided into 2-3 sessions with a 1-minute interval.

Normal: 400-500 jumps per day, divided into 2 sessions with a 1-minute interval.

Matters needing attention

1. The length of the skipping rope should be appropriate

Skipping rope should not be too long, and the hands should hold the rope slightly below the shoulders.

2. Do not land on the whole foot

When skipping rope, you should use the front part of the foot to jump and land, which can alleviate the impact and reduce the damage to soft tissues and the vibration and injury to the ankle bone. Remember not to land on the whole foot or heel, as this will cause the brain to be shaken.

3. Do not jump rope on concrete ground

Because skipping rope is a relatively intense sport, it is best not to jump rope directly on concrete ground. You can choose a soft and hard grass field, wooden floor, and loamy soil ground, or you can place a rug or plastic on the concrete ground to reduce the impact on the joints and brain. Force.

4. People with a heavier body should use both feet to rise and fall

If your body mass index is listed as overweight, you should pay attention to skipping rope, first of all, do not jump on one foot, otherwise, the whole body weight is placed on one foot, which is easy to damage the knees and ankles. Try to choose to land on both feet simultaneously or run and jump; secondly, the skipping time should not be too long, and a rest should be taken after 2-3 minutes.

5. Excessive obesity is not suitable for skipping rope

People with excessive obesity are not very suitable for skipping rope for weight loss because when they jump, their weight is easily placed on the leg joints, causing excessive pressure and leading to sports injuries. Everyone can determine whether they are suitable for skipping rope through body mass index. If your body mass index is over 30, it is best not to choose skipping rope exercise and can switch to other more moderate weight loss methods.

Body Mass Index (BMI) = weight (kilograms) / height (meters)^2, the normal value is between 18.5 and 23.9. Over 23.9 is considered overweight, and above 28 is considered obesity.

Skipping rope for weight loss must pay attention to the principles of action, and long-term persistence will be more effective.

Although skipping rope is a good fitness method, it is easy to get injured if not careful, so attention should be paid to the following matters:

1. The skipper should wear high-top shoes with soft texture and light weight to avoid ankle injury.

2. The rope should be moderately soft and thick. Beginners usually prefer a hard rope, which can be changed to a soft rope after becoming proficient.

3. It is better to choose a soft and hard grass field, wooden floor, and loamy soil ground. Never jump rope on hard concrete ground to avoid joint injury and easy dizziness.

4. When skipping rope, muscles and joints should be relaxed, and the coordination of the toes and heels should be forceful to prevent twisting.

5. People who are overweight and middle-aged women should use both feet to rise and fall simultaneously. At the same time, the leap should not be too high to avoid joint injury due to excessive weight.

This is the skipping rope weight loss method introduced for everyone. Using skipping rope for weight loss not only makes full use of free time but also allows you to enjoy the fun that skipping rope brings while losing weight. It can be said to have many benefits. Moreover, skipping rope for weight loss can be done anywhere, such as during company breaks, between school classes, or in the morning morning exercise time, or after work in the afternoon.