Can rope skipping achieve the effect of fat loss
Can rope skipping achieve the effect of fat loss, rope skipping is a relatively common sport, life has a lot of friends like to go down when nothing to jump rope. Exercise is the safest way to lose weight, not only can help us achieve the effect of weight loss, then jumping rope can achieve the effect of fat loss?
Can jumping rope achieve the effect of fat loss 1Jumping rope can lose weight, because in the process of jumping rope to consume the body's calories, promote fat burning, conducive to weight loss. However, to do any one exercise is the process of persistence, each time you jump rope to last a certain amount of time, to insist on half an hour or so, and to be persistent, can not be three days fishing two days sunshine net, so there is no effect.
If jumping rope can not stick, you can find a group exercise, such as dancing or playing badminton, etc., to find a project that can be adhered to long-term to do, but also with the diet, can not eat too much calorie food, try to eat a light diet, to control the total calories of the diet, to be able to achieve the effect of weight loss. In short, it is necessary to keep a balance between the amount of input and output, can not be hungry, full, so you can not lose weight.
Rope skipping can reduce fat, because rope skipping is a relatively high calorie-consuming exercise. Generally a normal weight, such as 120 pounds of people in the medium speed rope skipping for an hour, then, can consume 590 calories, fast rope skipping, this value is 700 cards. If you insist on 30 minutes of rope skipping every day, without diet control, your weight can drop about 2 pounds a month.
At the same time this mixture of aerobic and anaerobic exercise can also exercise cardiopulmonary function and lower limb muscles, energy consumption, body repair is also beneficial.
Jumping rope can help to lose weight, the fundamental reason for obesity is that the calorie intake is greater than the calorie consumption, too much calories are stored in the form of fat in the body, bringing obesity. Weight loss, weight loss is the fundamental way to increase the consumption of calories, while reducing the control of calorie intake, the formation of the so-called energy station, the accumulation of 7,000-10,000 calories can be reduced to 1kg of fat.
Through a reasonable and balanced diet control, at the same time through more than five times a week, each time more than 40 minutes of moderate-intensity aerobic exercise, combined with endurance exercise to help burn calories, help reduce fat.
Various types of exercise, including jumping rope, jogging, brisk walking, and swimming, or have joint injuries 'friends can resort to equipment, such as dynamic cycling, rowing machine, elliptical machine. In the exercise should be done slightly sweating, slightly gasping, can talk but not sing, the optimal heart rate 170 minus age, exercise in all forms can be flexible. In addition, to combine hobbies, while combining the state of the body, whether combined with certain diseases, should be gradual and long-term persistence.
Whether jumping rope or running can consume calories, help to lose weight, pay attention to quit smoking and alcohol, good work and rest, good sleep. At the same time, the psychological balance is very important, weight loss, weight loss need perseverance, need to long-term persistence, as long as the efforts to adhere to, the right approach will be able to reduce weight.
Jumping rope can achieve the effect of fat loss 2Rope skipping needs to achieve a certain amount of time and exercise will have an effect on weight loss, jumping rope for people to lose weight is a very good choice. Rope skipping and swimming are attributed to aerobic exercise, do aerobic exercise to lose weight is a time limit, each exercise can not be less than half an hour, if the exercise time is short can not achieve the purpose of weight loss, only adhere to the movement to achieve the effect of weight loss.
Rope skipping can exercise the muscles, can make the muscles become strong, but also can reduce the hips and thighs on the hoarding of fat, so that the body shape becomes more and more good. Before jumping rope to do a good job of preparation, relax the muscles, to avoid sprains and other situations in the exercise process. Do not drink a lot of water before jumping rope, but also pay attention to half an hour after meals is not allowed to jump rope. At the end of the jump rope is recommended to massage the calf muscles, you can do stretching exercises, which can reduce the symptoms of calf soreness the next day.
Rope skipping can reduce fat, rope skipping is a very good weight loss exercise, it has been verified that 10 minutes of fast rope skipping is equivalent to half an hour of jogging, rope skipping with the body's ups and downs of jumping, so that the whole body is moving, increasing the body's metabolism of substances to promote fat decomposition, consumption of excess body fat, to achieve the purpose of weight loss.
Rope skipping is a kind of aerobic exercise, not only to lose weight, but also to allow the heart and lungs to get exercise, rope skipping breathing will deepen and accelerate, so that the lung ventilation increased to improve lung capacity, so that the body has an adequate supply of oxygen, so that the body can be full of aerobic metabolism, reduce the generation of harmful substances. In addition, jumping rope can increase the contractility of the heart muscle, enhance heart function, improve the endurance of the heart, improve the blood circulation of the body's organs and tissues, and make the body healthier.
Through the above it can be seen that jumping rope is a very good exercise, not only can lose weight, but also improve health, as long as the body allows young and old. However, the jump rope jumpers can not be overweight, because overweight people jump rope process is very easy to produce sports injuries, such as lumbar spine injury, knee and ankle injuries.
Rope skipping can reduce fat
Rope skipping is a sport that can reduce fat, appropriate rope skipping can be the body's calorie consumption, thus achieving the effect of fat burning, and ultimately achieve the effect of fat loss. However, the essentials of jumping rope must be mastered, the basic skills of jumping rope is also a simple jump rope method, two feet together, do two to three minutes of bouncing exercises, then start jumping rope, the wrist to do the arc swing, if it is a beginner, you can jump ten to twenty times, and then rest for a minute after the repeat jump ten to twenty times, if it is not a beginner, you can jump thirty times, rest for a minute after the jump thirty times.
If you are a beginner, you can jump ten to twenty times, then rest for one minute and repeat ten to twenty times.
If it is a single-legged bent knee jump, the right leg bent leg and lift up to the front, tiptoe, so that the single-legged jump ten to fifteen times, and then change the left leg to repeat the action, rest for thirty seconds, and do two rounds of each leg.
If it is the side of the diagonal jump, the endurance has a very good training, can make the adductor and adductor muscles have been strengthened, two people in front of a back, stand to the right and left side of the jump rope, the first side of a single-foot forward jump rope jumps, and then diagonal jumps back to the original position, jumping to pay attention to the two arm swing, jump a minute after the rest of the ten seconds of time, so that the practice is repeated twice.
Teach you seven jump rope to lose weight
1, jump rope with feet. This is the most common method of jumping rope, which is to put two feet together to jump. When jumping, pay attention to the distance between the two arms is not too long.
2, change feet jump rope. Change feet jumping rope is like running in place like jumping rope. You need to put one foot out when the rope is swinging. This method of jumping rope can stimulate the muscles of the thighs and calves, and make the lines of the legs look more beautiful.
3, left and right open merge jump rope. When the rope is above the head, people open their legs. As soon as the rope reaches your feet, hurry up and merge your feet to jump.
4, front and back open merge jump rope. Jumping rope in the overhead, jumping rope legs immediately forward and backward open, the rope to the bottom of the foot when you need to jump rope with both feet together, similar to the action of walking forward.
5, jumping forward to jump rope. The person who needs to jump rope first two feet apart, and then it is like gently kicking the legs forward to jump rope.
6. Rocking the rope on both sides. The person who needs to jump rope jumps rope while shaking both feet to the sides.
7. Kicking the rope forward. Need to jump rope while kicking the legs forward. You can imagine the kicking dance moves.
Rope skipping diet notes
We use the rope skipping diet to lose weight, we should pay attention to a week of rope skipping time should be more than three days, a minute of general need to jump about one hundred times, you can rest for two minutes in the middle, and then repeatedly jumped three groups to five groups.
Before jumping rope to prepare a rope of the right length. If the body is too short, it is easy to touch the head and feet, and rocking up is more laborious. The rope is too long is not good to jump, so you can adjust the length according to the jumping method and the posture when jumping rope. When jumping rope, you can adjust the amount of exercise according to your own physical strength.