Skipping rope is an excellent way to lose weight, and it is a comprehensive exercise with coordinated, systemic and high calorie consumption of all organs. It brings unique physiological functions to endocrine, circulation, nerve, muscle and respiratory system through whole body exercise. It only takes five minutes to do cordless rope skipping gymnastics, which has a great effect on people's physiological function. ?
Brief introduction of cordless skipping rope:
Wireless skipping rope is a novel sports skipping rope! Cordless skipping rope was first invented by Clancy, an American. The so-called cordless skipping rope means skipping rope with only two handles and no rope. During jumping, the movable object on the handle will make the user feel as if there is a rope moving in his hand, imitating the feeling of skipping rope. As long as it is used properly, it can also have a good weight loss effect. It can record the times of skipping rope, the duration of skipping rope and the heat consumed by the human body during skipping rope. The LED LCD screen allows you to clearly see the times of skipping rope and the calories consumed when using it. This not only saves the inconvenience of jumping while counting, but also can see the heat consumed in the process of skipping rope and enjoy the fun of sports. Wireless skipping rope adopts sponge handle, which is comfortable and non-slip; At the same time, through the design of solid balls at both ends of the handle, there is a sense of gravity, which makes people feel the weight of the real rope and the feeling of using ordinary skipping rope.
Advantages of cordless skipping rope:
1, the action is simple and convenient;
It is a good exercise tool for people who are not good at skipping rope. You don't have to worry about tripping over the rope to stop jumping. Even people who don't like skipping rope can actively try this sport.
2, not limited by time and space, can also avoid disturbing people:
Exercisers can exercise anytime and anywhere, so that their limbs can be fully moved. Especially for office workers, cordless skipping not only solves the problems of small space and inconvenient exercise, but also has a low voice and will not disturb others.
3, reduce the impact on the knee:
Compared with ordinary skipping rope, cordless skipping rope does not need to jump too high, and the knee bends too much, which reduces the impact of weight on the knee and ankle when landing, and is beneficial to protecting the knee and ankle! ! !
The correct way of cordless skipping rope:
1. Slight knee flexion:
When skipping rope, our knees are slightly bent and our forefoot touches the ground.
2. Core fastening:
The core needs us to tighten, the pelvic posture should be straight and the feet should be as close as possible.
3. Don't hold your breath:
Breathing varies from person to person. Just find a breathing rhythm that suits you, but don't hold your breath.
4. About 10 minutes:
You need to warm up fully before skipping rope, about 10 minutes.
5, joint cavity lubrication degree is not enough:
Insufficient warm-up may lead to insufficient lubrication of joint cavity, which may easily hurt yourself. ?
Precautions for skipping rope:
1, prepare for exercise before skipping rope, and fully stretch after skipping rope. Warm up effectively before exercise, jog for a few minutes, stretch thigh muscles, fully activate the body, and avoid unnecessary sprains during skipping. After exercise, some people's leg muscles may have the illusion of congestion and swelling, which is why many girls think that skipping rope will make their legs thicker. In fact, as long as the posture of skipping rope is basically correct, the legs can be fully stretched after skipping rope, and if possible, the legs can be massaged and relaxed, which can also make the lines of the legs smoother.
2. You should choose to jump rope on the elastic ground. Although there are not many venues for skipping rope, we should try to choose a flat place without gravel. It is best to choose a flexible plastic venue. If you want to jump rope at home, you can also spread a mat on the floor at home to reduce the damage to your knees and ankles.
3. People with high body fat rate are not suitable for skipping rope. Friends whose body mass index exceeds 25 should control their diet first, because if your body fat content is too high and your weight base is large, your lower limb joints may not be able to support your body to jump up and down, which may easily damage your knees and ankles, and the probability of achilles tendinitis will be higher. Therefore, it is suggested that friends with high body fat rate use other methods to lose weight before trying to jump rope.
The right direction to lose weight:
1, exercise for more than 40 minutes every day;
Many weight loss experts believe that if a person wants to lose weight, he must exercise for more than 40 minutes every day to be effective. Of course, these exercises can include many kinds of exercises, such as walking, jogging, swimming, ball games and so on. Because as long as he keeps exercising for more than 40 minutes every day, he can help you consume about 400 calories a day, so that the fat in the body can be well disintegrated and not accumulated.
2. Choose your favorite exercise method:
Some people think that others can lose weight in this way, so they just follow suit, but they don't know that it will be boring after a long time. Maybe what others like may not be suitable for you. Don't blindly follow it in order to lose weight. Therefore, it is king to choose some sports that you like properly, such as dancing and playing badminton. I believe you will be more active, get enough exercise, and completely integrate your weight loss plan into your life. This is also a good choice, so why more and more people like to dance square dance now, I believe this is the reason.
3. Appropriate control of calorie intake:
Diet control is the most important factor to lose weight, so try to eat foods with slightly lower calories every day, but you just can't blindly diet or control the calories in your diet very low in order to achieve the effect of fast weight loss. This is not recommended, because if a person's daily energy intake is too low, it will easily lead to long-term malnutrition, which will directly affect the body's metabolic function, and the burning rate of body fat will tend to be slow, and it is easy to get the opposite effect, so the daily dietary calories will be controlled at 65,430.