How many times a day to jump rope can lose weight every day adhere to jump rope can lose weight

There are a thousand kinds of aerobic exercise, why especially recommend jumping rope? Because, jump rope is not only easy to carry and use, but also has many special benefits. Here is some knowledge about jumping rope to lose weight, hope it can help you.

How many times a day jump rope can lose weight

100 times to 150 times. Step 1: Hold both ends of the jump rope handle with both hands and throw the jump rope to behind in both feet. Step 2: After throwing the jump rope forward, both feet should jump over the rope and last 50 times. A group of 50 times, carry out 2-3 groups, rest 20-30 seconds in between, when jumping, remember to use the toes to jump. Jumping rope at a rate of 120 jumps per minute can burn 667~990 calories per hour.

How to jump rope to lose weight fast

1. Warm up the body

At first, jump at a slow pace for 30 seconds, if you are a veteran of jumping rope, you can change to open and close jumping way.

2. Fast high leg jump rope

And then force to do fast high leg jump rope action jump 30 seconds.

3. Mountaineer movement or stretching bar movement

Immediately after jumping rope, do 30 seconds of climber's pose or stretch bar pose.

4. Tips

Take a rest after finishing, and try to do all three movements in five sets within ten minutes. If your body can't hold up, be sure to stop slowly and adjust your breathing slowly to avoid injury.

Jumping rope tips

1. When jumping rope, heel up, the forefoot out of force to jump up. 2. Do not have to jump too high, as long as a few centimeters from the ground, so that the rope can pass quickly from the feet can. So you can also avoid calf thickening. 3. Use your wrist to turn the rope, not your arm. 4. Wrists should be in a slightly higher position than the waist, or in the center of your height a little further up. 5. Body chest up, do not lower your head, eyes look straight ahead. 6. Maintain the rhythm of the speed, not fast and slow. 7. More practice, you can more easily catch the sense of jump.

The advantages of jumping rope

1. Simple and easy to do

Jumping rope pattern many, can be simple can be complicated, can be done at any time, one will learn, especially suitable for the season of low temperature as fitness exercise. In terms of exercise, jumping rope 10 minutes, and jogging 30 minutes or jump aerobic dance 20 minutes is comparable, can be said to consume less time, energy consumption of aerobic exercise.

2. Training many parts

Jumping rope can enhance the body's cardiovascular, respiratory and nervous system function. Research confirms that skipping rope can prevent such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, high blood fat, insomnia, depression, menopause syndrome and many other diseases, for breastfeeding and menopausal women, skipping rope also has the positive effect of relaxing emotions, and thus is also conducive to women's mental health.

Jumping rope precautions

1. Warm up the body

No matter what exercise before doing, warm up is always the most important, especially aerobic exercise, before starting to let the body first warm up, and then carry out.

2. The appropriate length of rope skipping

The rope should not be too long, hands hold the rope to keep a little below the shoulder.

3. Do not land on all feet

When jumping rope should use the forefoot to jump and land, so as to relieve the impulse, reduce the damage to the joints and the vibration and injury to the ankle, remember not to use the full foot or heel landing, serious words even affect to the brain.

4. Heavy weight people, should be two feet up and down

If your body fat number is included in the ranks of too heavy, jump rope to pay attention to, first of all, do not jump on one foot, otherwise the whole body weight pressure on the same foot, it is easy to hurt the knee and ankle, to try to choose both feet while landing or running jumping way; Secondly, jump rope time should not be too long, jump 2-3 minutes to take a break.

5. Shoes soft and hard moderate

Beginners recommended to hard rope as a priority, to be skilled and then can become soft rope can be. Choose soft and hard moderate lawn, wooden floor and clay field is better, do not jump rope in hard cement, so as not to damage the joints, cause dizziness.

6. Stretching

After the end of the stretching steps, in any exercise is very important, because this can make the muscle distribution evenly, to prevent the phenomenon of carrot legs.