Jumping rope can also help you lose weight. See what you need to pay attention to.

　　Jumping rope can not only help you lose weight, but also make the muscles of the whole body symmetrical and strong. At the same time, it will fully strengthen your respiratory system, heart, and cardiovascular system. exercise . This method of losing weight is simple, interesting, not affected by climate, and is an exercise suitable for men, women, old and young. It only requires a rope to achieve the purpose of losing weight, and it is very effective. female Especially suitable.

　　Essentials of skipping rope to lose weight:

　　1、Before jumping, remember to do warm-up and cool-down exercises of standing still for 3 minutes each. Because the heartbeat will accelerate rapidly in a short period of time. Therefore, when you first start skipping rope, you must do it step by step, and don't do it too hastily. If you feel any discomfort during the process, you must stop. Don't jump too fast at the beginning, about 60 times per minute. Try jumping for 30 seconds first, then stand still and wait until your body gets used to it before continuing.

　　2、When skipping rope, hold the handles at both ends of the rope with both hands. Normally, step on the middle of the rope with one foot, bend your elbows with both arms and raise your forearms flat. When the rope is straightened, it is the appropriate length.

　　3、When swinging the skipping rope forward, keep the upper arms close to the sides of the body, slightly abduct the elbows, and make the upper arms approximately horizontal. Use your wrists to exert force so that your hands make circular motions at the sides of the body.

　　4、Skipping should be done step by step, and you should not exercise for too long at once to avoid injury.

　　5、There is generally no restriction on the time for skipping rope, but to avoid causing physical discomfort, do not skip rope within half an hour before and after meals. And don’t drink a lot of water before jumping rope.

　　6、Don't stop immediately after jumping rope. You should continue skipping rope at a slower speed or walking for a while to allow blood circulation to return to normal before stopping.

　　7、Stretching after jumping rope is very important, especially for young girls, who always suspect that jumping rope will make their legs thicker. After jumping rope, remember to do some stretching exercises to evenly distribute the muscles and prevent the phenomenon of "carrot legs".

　　Things to note when skipping rope to lose weight:

　　1. The length of the skipping rope should be appropriate : Rope skipping exercise: First of all, the length of the rope is very important. To choose the appropriate length, the selection method is generally to step on the middle of the rope with one foot, bend the elbows with both arms to raise the forearm flat, and hold the handles at both ends of the rope with both hands.

　　2. Choose the right shoes: Rope jumpers should wear soft, lightweight high-top shoes to avoid ankle injuries.

　　3. Time to skip rope: Do not skip rope within half an hour before and after meals. Do not drink a lot of water before skipping rope. There is no limit on the time to skip rope.

　　4. Don’t land on the soles of your feet: When jumping, use the balls of your feet to take off and land to relieve the momentum, reduce damage to soft tissue and the shock and damage to the ankle bones. Do not land on the balls of your feet or heels.

　　5. Don’t jump rope on cement floor: Because jumping rope is a relatively strenuous exercise, it is best not to jump rope directly on the cement floor. You can choose lawns, wooden floors and dirt venues with moderate hardness. You can also lay a blanket or plastic on the cement floor to reduce the impact on the joints and brain.

　　6. Heavier people rise and fall on both feet: If your body mass index is classified as overweight, you should pay attention when skipping rope. First, do not jump on one foot. Otherwise, the weight of the whole body on one foot 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 to 3 minutes.

　　7. People who are overweight should not skip rope: People who are overweight are not suitable for skipping rope to lose weight, because their weight can easily cause excessive pressure on leg joints when jumping, leading to sports injuries. You can use your body mass index to determine whether you are suitable for skipping rope. If your body mass index exceeds 30, it is best not to choose rope skipping. You can switch to other gentle weight loss methods.