Can people who jump rope lose weight?
Why did you choose skipping rope?
Skipping rope is really an aerobic exercise. At the speed of 140 times per minute, the heat consumed by jumping 10 minutes is equivalent to jogging for 30 minutes. When the speed of skipping rope is accelerated, skipping rope will become a combination of aerobic and anaerobic training, which can reduce the loss of muscles. After skipping rope, you will continue to burn fat, thus increasing the efficiency of burning fat.
What's the difference between corded and cordless?
1. Cordless can also be done on the balcony/living room according to different venue restrictions.
2. The energy consumption is different. Take 50kg as an example: 0.5h with rope = 65438+0h without cable.
3. It feels different. It's hard to stick to a rope, but you can jump all the time without a rope.
Correct skip process
The first stage: warm-up
Jump in place for 30 seconds and lift your legs in place for 30 seconds.
Stage 2: Start skipping rope.
Skipping: First slow 10 minutes, then medium 10 minutes, and finally fast 10 minutes, and rest every 5 minutes 1 minute.
Cordless: 1000 hop → 100 hop → 100 hop → 100 hop.
Stage 3: Stretch each movement 1 min.
Stretch the calf, after stretching the leg, after stretching the leg, stretch the inside of the leg.
The fourth stage: massage
1. Pull up and lift while kneading.
2. Cross your hands and press your thumb on your leg.
3. Pat both sides of the tibia (all actions are done in the calf).
Precautions for skipping rope
1. When skipping rope, you must keep the habit of inhaling through your nose and exhaling through your mouth!
2. When skipping rope, relax muscles and joints, and coordinate toes and heels at the same time to avoid sprains.
3. Massage with fascia gun for 2-3min after stretching, which can relieve muscle soreness and shape legs.
Daily skip schedule
Elementary course
Skipping rope 100+ opening and closing jump 30. 2. Skipping rope 100+30 leg lifts. 3. Run in the same place for 30 seconds as a group, rest for 1 minute, and repeat for 2-4 times.
advanced
1.200 jump rope +35 opening and closing jumps. 2.200 skipping ropes +35 leg lifts. 3.200 skipping ropes +35 back kicks. 4. Run in the same place for 30 seconds as a group, rest 1 minute, and repeat for 4-5 times.
Fat burning
1.300 jump rope +45 opening and closing jumps. 2.300 skipping ropes +45 leg lifts. 3.300 skipping ropes +45 back kicks. 4. Run in the same place for 30 seconds, rest for 2 minutes, and repeat 5-7 times.
relax
1. Stretch your legs for 5 minutes. 2. Massage with fascia gun for 5 minutes. 3. Soak your feet with hot water 10 minutes.