Rope skipping is a good aerobic exercise. If you stick to jumping 1000 times a day and pay attention to diet control, you can definitely lose a lot of fat in a month. However, how much can be reduced depends on factors such as personal constitution and intake.
Rope skipping is a good aerobic exercise. If you stick to jumping 1000 times a day and pay attention to diet control, you can definitely lose a lot of fat in a month. However, how much can be reduced depends on factors such as personal constitution and intake. Typically about 5-10 kg. Daily physical exercise can not only reduce fat and weight, but also reduce the risk of cardiovascular disease.
Although skipping rope is very simple, if you don’t pay attention to details, problems may occur. Therefore, novices must pay attention to:
Must warm up and stretch: warm up can reduce the risk of injury, and stretching exercises can help you relax your muscles and reduce pain. It can also avoid the problem of “jumping the calf”, so it can not be less. If you plan to jump rope for 30 minutes, you can control the preheating and stretching time to less than 15 minutes.
Don’t jump too long at first: for beginners, it’s best to start with low intensity. Don’t jump for an hour at first. It is best to proceed step by step. It is recommended to take 15 to 20 minutes each time, 3 to 4 times a week, and then gradually increase the time.
Don’t jump too high: if you want to lose weight by skipping rope, the jumping height is to let the rope pass through the sole of your feet, and try not to be higher than 5cm. The higher the jump, the greater the impact on the knee. Therefore, for the sake of knee health, do not jump too high.
Fast and slow jump rope: if you have passed the novice stage and feel that ordinary jump rope is relatively simple, you can try fast and slow jump rope, which will be more tired than before. When jumping rope, first sprint 100 times with all your strength, then stop for 10 seconds, and then jump 200 times at the normal speed. This is a group of exercises. It can start from 2-3 groups every day and then slowly increase to 5-6 groups.
Hell HIIT rope skipping: if you still feel that the strength of 5 to 6 groups of fast and slow jump is not enough, you can try hell HII mode. Jump 100 times continuously and rest for 60 seconds; Do 10 Bobbie jumps and rest for 60 seconds; Do 10 squats and rest for 60 seconds. This is a group, and 4-5 groups are completed each time.