More and more people are involved in the fat reduction army. However, busy work, the gym is too far away, there is no time, the financial situation does not allow… All kinds of Jie and Kou make most people give up halfway on the road to fitness.
In fact, there is such a small tool that you are not unfamiliar with, so that you can burn fat and lose weight efficiently at home. It is: skipping rope.
Skipping rope for 10 minutes = running for half an hour?
Skipping rope for 10 minutes = running for half an hour?
This is an exaggerated rumor. Roughly speaking, skipping rope for 10 minutes consumes about 100 kilocalories, while running for half an hour can consume 200-250 kilocalories.
As long as it is exercise, there will be consumption, but there is no kind of exercise, which can play a magical weight loss effect alone, depending on your exercise intensity and length of exercise time.
On the basis of diet, skipping rope has the following advantages to help lose weight:
- Economical benefits: basically no cost is needed, and it can be carried out with a vacant lot and a pair of shoes that fit the foot. Convenience: When traveling on business, you can put rope skipping in your bag and take time to exercise anytime and anywhere. Efficiency: Rope skipping exercise has relatively high intensity and is suitable for high intensity intermittent exercise (HIIT). One exercise only takes 10-15 minutes. Compared with traditional running, swimming, fast walking and other methods, fat burning is more efficient.
Skipping rope to lose weight, can thick legs?
The reason why most people have thick legs is that there is too much fat accumulation and muscle strength is relatively insufficient.
Rope skipping, as a [explosive exercise], does produce certain stimulation to leg muscles. At the beginning of the exercise, fat has not been eliminated, and muscles may be congested and hardened due to stimulation, which will temporarily create the illusion that [the more you exercise, the thicker your legs will be].
However, after skipping rope every time, try to relax your body and do a good job of leg stretching. With the long-term persistence of the fat reduction process, you will find that the leg lines will become more and more beautiful.
If you still don’t believe it, you can refer to the boxer’s body shape.
Rope skipping is one of the most common training items in boxing. However, boxers, unless they are of high weight and have high body fat, will not have particularly thick legs.
Skipping rope to lose weight, how to jump?
Imagine that many people can stick to jogging for an hour or even marathon, while few people can stick to skipping rope for an hour, right?
Therefore, the most suitable training form for rope skipping is High Intensity Intermittent Exercise (HIIT), which is arranged in such a cycle as rope skipping-rest-rope skipping-rest.
Rope Skipping Intermittent Training 1 (Simple Edition):
Try to skip rope continuously for 1 ~ 3 minutes,
Rest for another 30-60 seconds,
Jump continuously for another 1-3 minutes,
… …
Circulate in turn.
If you know some rope skipping skills, such as reverse jump, cross jump, double swing, etc., you can also add these tricks to make the training less boring. If you like, you can also incorporate other movements into the training.
Rope Skipping Intermittent Training II (Comprehensive Edition):
Skipping rope for 100 consecutive times and resting for 60 seconds;
Do 10 burpees (click to watch the teaching) and rest for 60 seconds.
Do 10 air squats and rest for 60 seconds.
… …
Circulate 4 ~ 5 times in turn.
This kind of training can generally be completed within 15-20 minutes. The only point is that the intensity should be in place.
If you watch plays or make phone calls while training, then… the treadmill is actually more comfortable.
What kind of people don’t recommend skipping rope
Rope skipping, a kind of high-intensity training method, is not suitable for everyone. Generally speaking, rope skipping is not suitable for:
- The physical fitness foundation is very poor, do not exercise all the year round; Knee injuries have occurred; Overweight: When skipping rope, overweight is more likely to impact the knee; Have heart disease; Blood pressure problems; Women with large breasts must wear sports lingerie.
It is best to start with low-intensity and long-term aerobic exercise, and consult a doctor’s professional advice before exercise.