Jumping rope is very fat burning, how should you jump it?

When we want to lose fat, choose one between skipping rope and running, most people will choose running, because in everyone's impression, the fat loss effect of running is better than that of skipping rope, but when we use the same amount of time for running and skipping rope, the fat loss effect of skipping rope is far greater than running.

Most people have a fear of skipping rope, feel that skipping rope is very tiring, and often have knee pain after jumping. The following will introduce you to the correct way to skip rope, so that skipping rope is no longer difficult. <>

First, it is not that the higher the jump, the better.

Many people think that the higher I jump when jumping rope, the more calories I consume, and the better the effect. In fact, this is not the case, skipping rope is not high jump, nor is it used to increase our bounce power training, our skipping rope is the pursuit of long time, stable movements.

Therefore, when jumping rope, we jump high enough to pass through the rope, which is perfect. When jumping rope competition, we will find that the more powerful person, he gives us the feeling that he is not jumping, but a slight tremor of the body, and the person will cross the rope. That's what we're after.

Second, the swing amplitude of the rope should be small.

When jumping rope, the standard posture of our upper body should be to tuck the abdomen, hold the chest up, and the big arms should be tightly clamped on both sides of the body. Therefore, when jumping rope, there should never be a large swing of the whole arm. A large swing will not only waste our strength, but also visualize our jump rope speed.

3. The heel needs to be off the ground.

In fact, the reason why our knees hurt after jumping rope is very simple, that is, our heels hit the ground first when we land, which will cause our feet to be unable to cushion and absorb shock, and the impact force will directly rush to the knees. And the way to avoid this is to let your toes hit the ground first. When we first started jumping rope, we would raise our heels high to avoid our feet touching the rope because we were not skilled.

Therefore, we must learn not to deliberately bend our knees and feet in the process of skipping rope, and it is recommended that we learn to use toe jumping, which has the advantage of small range of action, and can also avoid large vibrations that make the knees hurt.

Fourth, be sure to stretch after skipping rope.

Stretching after exercise not only helps us relax our muscles and relieve muscle soreness after exercise, but also helps us maximize the effect of the exercise. The stretching of jump rope is mainly focused on the lower limbs, and we need to stretch the hips, thighs, and Achilles tendon. <>

Fifth, the choice of rope.

If we skip rope for a long time, we must choose a rope that suits us, the short rope is easy to trip, and the long rope is more laborious, so we have to trim the rope according to our height. Generally speaking, step on the middle of the rope and pull the rope upwards with the handle between the crotch and the ribs.

When we jump rope, we help us a lot to lose fat, so let's try it together when we learn it.

Keep jumping. Because the fat-burning effect of skipping rope is very good, but the premise is to insist on skipping rope every day, if you fish for three days and dry the net for two days, it will not work.

If you want to make the jump rope have a better effect, you should jump 100 times per group, and each group should insist on about 5 minutes.

Skipping rope is the best fat loss exercise, and the injury coefficient to the knee is also the lowest, we should warm up before jumping rope, if possible, you can also do 30 minutes of anaerobic training, and then stretch the position of anaerobic training, the next is aerobic training skipping rope, skipping rope can be 100 next group, a group of speed about 30 seconds to complete, but the actual 40 minutes can jump about 2000-2500, maybe too much rest time, I feel that there is still strength after jumping, although sweating, but the effect is very goodAfter the jump rope is over, we should stretch, we must stretch, otherwise the muscle congestion will be very ugly.

There are a lot of aerobic exercises that we usually talk about, and every time we think of aerobic exercise, I believe that the first thing that comes to most people's minds is running. Running does have many benefits, such as strengthening our endurance, regulating breathing, and more. But running for a long time will inevitably wear out our knees, and in addition to being too long, it is also possible that you are not moving.

In addition to running, there are many aerobic exercises, jumping rope is the same as running, which can consume our energy and extinguish our fat, but it brings us less damage to our knees and ankles than running, so we can reduce the number of runs and switch to skipping rope, and the effect is believed to be the same.

Skipping rope is a kind of aerobic exercise, insisting on exercising can strengthen physical fitness, and can also play a leading role; Just to **, in terms of time, it should be three to five times a week, and each time it should be more than half an hour. In terms of the number of rope skips per time, if there are 150 times per minute, each rope skip should be more than 4500 times. It is necessary to ensure the duration of exercise, followed by insisting on exercise intensity, because when you just stop skipping rope, you will give priority to a large proportion of energy such as glycogen stored in the body, as long as it exceeds 20 minutes (relative time), it will be a greater proportion of fat energy supply extinguished, so it is best to ensure that the exercise time is more than 40 minutes.

You must not rest immediately after jumping rope, nor can you do nothing after jumping, and the most fundamental leg stretch is still necessary. In the process of skipping rope, the entire muscles and muscles of the legs are in a relatively stiff state, and the muscles are also in a state of contraction. Therefore, we can press the legs, stretch the tendons, and do some basic leg compressions, so that the muscle lines of the legs become more fluent.

Skipping rope is a fat loss exercise, and we can jump with tricks, which is both effective and fun. In addition to skipping rope, there are many fat loss exercises that are suitable for us to do, and I hope everyone can try them from time to time, and don't just rely on a certain kind of fat loss exercise. In addition, with a reasonable diet, I believe that you will soon be able to achieve the goal of fat loss and see the effect of fat loss.

Personally, I think it is generally necessary to jump for 40 or 50 minutes to achieve the fat-burning effect, and skipping rope is an aerobic exercise, which needs to be insisted on for a long time, which can allow the body to speed up blood circulation and promote fat burning.

You can choose about half an hour a day, and you can choose the way of superimposing, 200 on the first day, 300 on the second day, and 400 on the third day. By the 7th day, you can choose 800 pieces.

It takes about an hour to jump, or about half an hour, so as to ensure the effect of fat burning, which can have the best effect.

<> "The recognized rope skipping method for efficient fat burning is so useful.

tip1: When skipping rope, Baote inhales through his nose and exhales through his mouth.

2. Novices start with the beginning.

3. It would be better to walk slowly for 5 minutes at the end of the skipping rope and then stretch.

4. Wear soft shoes or on elastic ground 5. You can replenish water in the middle of skipping rope, drink water every 12-15 minutes, warm water is the best way to improve fat burning 6, drink a cup of black coffee 30 minutes before skipping rope, : efficiency.

Note the meaning of the year.

1. Don't skip rope on an empty stomach.

2. People with a BMI of more than 25 are not suitable for skipping rope, and can be circular knitting or climbing.

3. Don't skip rope every day, 3 to 5 times a week, and do shaping exercises the rest of the time, and finally be sure to warm up and stretch.

Jump rope pose. The upper body is straight, the forearm of the wrist is matched with the rope, the forefoot gently lands and bounces off the ground, and the height of the jumping beam potato is just enough to let the rope pass.

1. Straight: Those with acornized eyes look forward, and their backs are straight.

2. Sinking elbows: The upper arm is close to the body, and the forearm is naturally drooping. Maintain a relaxed posture.

3. Swing the wrist: The wrist exerts force and shakes the rope.

4. Bend the knee: Before jumping, the knee is slightly flexed, which can be effectively reduced. The pressure on your knees during a light jump.

5. Light fall: After jumping, the forefoot gently lands and jumps. The height should not be too high.

Jumping rope is a simple, convenient, and low-cost way of exercising, and it has the following three advantages for fat loss:

2.Exercise the muscles of the whole body: Skipping rope can not only improve the heart, lungs and lung function, but also effectively exercise the legs, calves, core muscles and other muscle groups, which can comprehensively shape the body line.

3.Convenient to take the shirt at any time: It is very flexible regardless of time and venue, only a skipping rope and an open activity space are required, and you can skip rope exercise anytime and anywhere, whether it is at home, office, gym and other places, it is convenient and easy.

First of all, because the threshold for this action is very low. You need a field for running, you need a yoga mat and professional guidance for fat burning movements, and everyone knows the actions that jump rope needs, and you only need Zhonghui to do a rope and a small piece of open space at any time, so it has become the first choice for most people to burn fat.

Secondly, the rope skipping action has the characteristics of small single action, high frequency and continuous. A small jump requires very little force, there is no risk of muscle damage, and doing this action quickly and continuously can help break down the excess fat of the body, but it will not cause muscle hypertrophy, which can help us shape our body shape, control our weight, and play a better role in fat burning.

Jump rope as a fat-losing exercise.

Warm-up phase. <>

The correct way to skip rope is sold in groups.

Skipping rope dress or base attention hall caution.

Skipping rope is indeed the fastest fat-burning exercise, if you can stick to it for a month, you can lose about seven or eight pounds, and if you combine it with a healthy diet, it is estimated that you can lose even more.

Yes, jumping rope is the best fat-burning exercise, but the number of skipping ropes must be adjusted to a sufficient number to have a fat-burning effect, at least more than 5,000.

It is not the fastest fat-burning exercise, the efficiency of fat-burning depends on the rate of metabolism of one's body, the rate of metabolism of each person's body is not the same, so the calories consumed during the activity are different, therefore, skipping rope is not the most fat-burning action

Jumping rope is really the fastest fat-burning exercise, because when you jump rope, your whole body is moving, and your whole body fat is burning, so it is the most fat-burning exercise.

It's not the fastest fat burner, but it's also an exercise that can burn fat at a high speed, because in the process of jumping, multiple tissues in the body are moving.

No, jumping rope can lose fat, but it is not the fastest, it is just the easiest exercise to lose fat.

Really, because skipping rope is an aerobic exercise, and you can quickly remove the fat on your body through exercise.

Yes, because this exercise is very physically demanding, if you do it for a long time every day, you can lose weight quickly.

No, there are many sports that are easier than jumping rope, and if we don't master the skills, it will hurt our legs and knees.

Jumping rope, the best aerobic exercise, is also one of the best exercises for fat burning.