Is skipping rope effective for weight loss? Scientific skipping rope weight loss method

 　　Recently, rope skipping has also been popular among people who want to lose weight. female There is a certain reason for this favor. Because in terms of amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dance for 20 minutes. It is a time-consuming and energy-consuming exercise. Some tests show that jumping rope for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. As long as you can maintain a speed of 120 or 140 times per minute, you can burn 600-1000 calories in an hour. In addition, there are many kinds of rope skipping, which can be done at any time and can be learned once you learn it. Therefore, it has always been a popular fitness method and weight loss method.

　　Some people also believe that skipping has a great impact on the knees, but some expert studies have pointed out that the impact of skipping on the knees is only 1/7 to 1/2 of running. Dr. Wu Wenqiang believes that as long as the landing method is correct, the impact force can be reduced to a safe range. He suggested that, first of all, rope jumpers should jump on some moderately soft and hard lawns, dirt or plastic fields to reduce the impact. ； Secondly, proactive and conscious buffering actions should be taken. Jumping on the forefoot can reduce the impact on the ankle and knee joints. Your knees should also be bent when jumping. Great reading: Stretching and weight loss exercises help you build a graceful figure

　　Scientific skipping rope weight loss method

　　1. Jumping rope and running

　　Stand upright with your feet shoulder-width apart. Hold one end of the rope with each hand. Keep your left leg in a normal jumping position when taking off. Lift your right foot back until your right toes are raised to hip height. Switch the movement of your legs when you take off again. Repeat the alternating leg movement 6 times for 1 minute.

　　2. Alternately raise your knees

　　Stand upright with your feet shoulder-width apart, hold one end of the rope with each hand, and do a rope skipping exercise. When taking off, keep your left foot in a normal jumping position, lift your right leg so that your right knee reaches the height of your buttocks in front of you. Change the position of your legs when you jump again. Repeat the exercise for 1 minute.

　　Things to note when skipping rope to lose weight

　　1. Before jumping rope, let your feet, legs, wrists, and ankles do some preparatory activities. After jumping rope, you can do some relaxing activities.

　　2. The skipping rope should not be too long. Just hold the rope with both hands just below the shoulders. The rope is soft and hard and of moderate thickness. Beginners are usually advised to use hard ropes, which can be changed to soft ropes once they become proficient.

　　3. Rope skippers should wear high-top shoes with soft texture and light weight to avoid ankle injuries.

　　4. When skipping rope, you should use the balls of your feet to take off and land. This can relieve the momentum, reduce damage to soft tissues and shock and damage to the ankle bones. Remember not to land with the balls of your feet or heels, as this will concuss the brain. When skipping rope, you need to relax your muscles and joints, and coordinate your toes and heels to prevent sprains.

　　5. Do not jump rope on the cement floor, because rope skipping is a relatively strenuous exercise, so it is best not to jump rope directly on the cement floor. You can choose lawns, wooden floors and dirt venues with moderate hardness and softness. You can also spread a blanket or plastic on the cement floor to reduce the impact on the joints and brain, so as not to damage the joints and easily cause dizziness.

　　6. If you have a heavy body, you should rise and fall with both feet at the same time. If your body mass index is classified as overweight, you should pay attention when jumping rope. First of all, don't jump on one foot, and don't jump too high. Otherwise, the whole body weight is on one foot, which can easily damage the knees and ankle joints. Try to choose the method of landing with both feet at the same time or running and jumping.； Secondly, the time of skipping rope should not be too long. Take a break after jumping for 2-3 minutes.