To lose weight, why is it recommended that you choose skipping rope instead of jogging?
Jump rope training, have you tried it? I believe many of my friends have played it when they were young.
When I was young, I only found it interesting and fun. I only learned when I grew up that the intensity of skipping training is unacceptable to ordinary people. If you can’t jump for 5 minutes in a row, you will feel sweaty and breathless.
Rope skipping is a very popular fat-burning and weight-loss exercise in the fitness circle. There are many benefits of skipping rope. Compared with jogging, the editor can easily say many advantages, such as:
Rope skipping takes a short time, which can quickly improve cardiopulmonary function and put the body into a fat-burning state. Each 15-minute skipping rope is equivalent to jogging for 30 minutes. It is very suitable for people who are busy and have no time to exercise.
Rope skipping training is relatively intensive, will not break down muscles, effectively retain muscles, and shape a firm body curve, while long-term jogging training will break down muscles, resulting in a decline in basal metabolism.
Skipping rope has lower requirements on the venue, and you only need to prepare a skipping rope to exercise, while running training requires enough venue or treadmill to train.
Skipping rope is not affected by the weather, you can exercise indoors, while outdoor running requires good weather, and wind, rain, snow, and haze will affect exercise.
After skipping rope training, the body will be in a state of super-oxygen consumption, which will continue to consume calories, which will help to build a lean physique.
Skipping rope can be played by one person or by many people. There are various ways to play. You can burn fat while having fun, and it is easier to stick to it.
Some people say that I insist on skipping rope every day, why can't I lose weight?
In order to achieve the goal of burning fat and losing weight, in addition to exercise training, it is also very important to adhere to a reasonable diet control. If you only train every day and indulge in a diet, your body will not be able to create a caloric deficit, and you will naturally not be able to lose weight.
If you want to lose weight by skipping rope, it is not advisable to fish for three days for two days and dry the net for two days. You must stick to skipping rope for at least 15 minutes every day, and you can lose weight in 3 months.
Novices cannot skip rope for such a long time at one time. At the beginning, you can complete them in multiple groups, for example, each group is 2-3 minutes, and the interval time between groups is controlled at about 2-3 minutes. In the later stage, you can skip rope for up to 5 minutes each time. At this time, you can complete 15 minutes of skipping rope by dividing into 3 groups.
When skipping rope training, you must learn the correct way of jumping in order to reduce the pressure on the knees and reduce the damage to the body caused by incorrect posture. Moving standard:
Hold the skipping rope in your hand, try not to move your forearm, and let your forearm swing the skipping rope.
When jumping, don't jump too high,
The rope should not be too long, just enough to pass through the sole of the foot,
Land on your toes to reduce stress on your joints.
Although skipping rope training is good, the following people are not suitable for exercise:
Obese patients with a body fat rate of more than 30% and a serious excess weight base may easily compress the joints by skipping rope, so they need to start with low-intensity exercise;
Patients with cardiovascular disease are not suitable for such strenuous exercise;
Older people have weaker bones and need to choose carefully.
Further reading:
Why can't I lose weight after adding exercise and controlling calories? probably made these mistakes
Why don't you go out and burn fat by sweating profusely? A set of bodyweight fat burning training to burn body calories!
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