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Rope skipping has a good weight loss effect, and grasp the method to avoid injury

32 People involved  2021年04月11日 08:12  classification : exercise to lose weight  comment

Rope skipping is a simple and convenient exercise. The simplicity is that there are no special skills, the tool is just skipping rope. Convenient because it is not restricted by time, space and weather. Whether it is windy, rainy or sunny, as long as there is a few square meters of space, you can jump at will. Most importantly, skipping is a kind of aerobic exercise with low time consumption and high energy consumption. 10 minutes of skipping rope is almost equivalent to 30 minutes of jogging or 20 minutes of dancing. Although when you jump, it looks like you only move your arms and legs, but its effect is to pull one hair and move the whole body.

Rope skipping can not only reduce the fat in the arms and buttocks, but also enhance the body's cardiovascular, respiratory and nervous system functions. Studies have shown that skipping rope can also prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. In addition, for breastfeeding and menopausal women, skipping rope can also play a positive role in relaxing the mood, which is beneficial to women's mental health. This shows that Weight loss by skipping rope can really be described as pulling one hair and moving the entire body.

However, skipping rope is also a sport. If you don't pay more attention, it can also cause sports injuries. Therefore, before we start skipping to lose weight, we need to clearly know the precautions and correct methods of skipping.

Rope skipping has a good Weight loss effect. Grasp the method to avoid injury. exercise to lose weight.
Rope skipping can not only reduce the fat in the arms and buttocks, but also enhance the body's cardiovascular, respiratory and nervous system functions. Studies have shown that skipping rope can also prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. In addition, for breastfeeding and menopausal women, skipping rope can also play a positive role in relaxing the mood, which is beneficial to women's mental health. This shows that weight loss by skipping rope can really be described as pulling one hair and moving the entire body.

However, skipping rope is also a sport. If you don't pay more attention, it can also cause sports injuries. Therefore, before we start skipping to lose weight, we need to clearly know the precautions and correct methods of skipping.

Rope skipping has a good weight loss effect, grasp the method to avoid injury, Exercise to lose weight
   1. Precautions to prevent injury from skipping rope

First, choose the venue and tools. Although skipping is not limited by time and space, you should pay attention to the choice of venue. Rope skipping should be performed on lawns, wooden floors and mud floors with moderate hardness. Do not skip rope on hard concrete ground to avoid damage to joints and dizziness.

Secondly, skippers should wear soft, light-weight high heels to avoid ankle injuries.

When choosing a rope again, choose a rope with moderate hardness and thickness. Beginners should use hard ropes, but they can become soft ropes after mastering them.

Finally, do enough warm-up exercises to relax the muscles and joints and prevent sprains. In addition, overweight and middle-aged women should choose to jump rope on both feet to avoid sprains.

Rope skipping has a good weight loss effect, grasp the method to avoid injury, exercise to lose weight
2. The correct way to skip rope

First, breathe steadily and rhythmically, keep the upper part of your body balanced, and don't sway side to side.

Secondly, the human body should relax and coordinate its movements. Start jumping with both feet at the same time, and then transition to alternate jumping with both feet. Finally, don't jump the rope too high, the rope will pass.

3. Rome is not made in a day, skip rope weight loss also pay attention to the amount of exercise

Some people are eager to lose weight and want to lose weight within a few days. Therefore, skipping desperately and continuously increasing the skipping time not only fails to achieve the effect, but also easily causes symptoms such as sports injuries and muscle aches. Therefore, when using skipping rope to lose weight, you should pay attention to the problem of gradual progress and quantity. Usually, the first exerciser will jump 60-100 times a day. Divide into 2~3 times, with 1 minute intervals. After a period of time, jump 400 to 500 times a day. Two times, one minute apart.

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