It's more efficient than running fat reduction, but you don't know!

Running is indeed a very effective fat loss exercise

But rope skipping may be more effective than running

After all, it looks like a very exhausting.

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#Reason 1

Rope skipping is the most effective aerobic exercise

In this good metaphor, depending on the speed of your speed, if the speed is fast enough, you can achieve the same effect of running half a kilometre to one kilometre in just 5 minutes!

#Reason 2

No matter where your physical fitness is.

Very effective for you!

About sports, there are always people who can think of countless excuses to escape sports, but skipping ropes, not like your thoughts can be easily removed, even if you are exercising for six days a week, or you are not exercising for a month, skipping It is very challenging for you!

If you are a newbie, it is recommended to start with 5 minutes of training, then increase by 2 minutes each time; or set a record for yourself and see how many times you can jump each time. There are many ways to make skipping more exciting and more fun. Challenging!

#Reason 3

Skipping can be changed a lot

Can be used to practice the whole body!

When you see the whole body, it is enough for you to immediately pick up the rope and go out! The benefits of skipping are not only the convenience mentioned above but also economical. Skipping can be used to do all kinds of sports and through these changes to training different parts of the body!

As mentioned above, if you want to train your thighs, you can do "Bow step jumper "deep jump"; if you want to practice the abdominal muscles, then "the feet jump and jump and lift the knees to the abdomen"; If you want to practice your calf or arm, then double-shake, and use the "jumping rope in one foot" to exercise the less powerful side, and balance your body strength.

Start with the most basic skipping training, or you can pick 10 sets of actions each time follow the following video! 10-15 minutes a day, you can also achieve very effective exercise!

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#Reason 4

Rope skipping will allow you to focus on the process to continue to strengthen

Rope skipping is different from general sports. His main body is a rope, so you must concentrate on the movement and think about what you are doing. It will not like riding a bicycle or a treadmill become unfocused!

When you do the rope skipping, you must think about time, train your strength, and when your heartbeat is increased, you still need to continue to move.

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#Reason 5

Rope skipping helps to increase the "heart rate" quickly!

You can use the skipping rope as a break for each group of intermittent activities, especially for trainers who are mostly sitting in the gym!

It can be used as a stage of activity with 100 skipping ropes. Because rope skipping helps to increase the rate of heartbeat, it is inserted into the strength training, so that you can burning fat while building muscle!

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Many people have questions.

NO.1

rope skipping to lose weight, will become muscle legs?

Rope skipping as an "explosive sport"

this will stimulate the leg muscles

In the early stage of the exercise, the fat has not been "killed".

Muscles may be congested, swollen, and hardened by stimulation.

Produce the illusion that "the more exercise the leg is, the thicker it is."

So try to relax your body after each rope skipping exercise.

Do a good leg stretching

With the long-term persistence of the fat reduction process

You will find that the legs will be more and more beautiful.

NO.2

How to jump rope to lose weight?

The most suitable form of training for skipping rope

Is high-intensity intermittent exercise (HIIT)

Take a skipping rope - rest - skipping rope - rest ... cycle

Skipping interval training example 1

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Try to skipping rope for 1~3 minutes

Rest for another 30~60 seconds

Try to jump for 1 to 3 minutes in a row.

Loop in turn

Skipping interval training 2

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100 consecutive skipping, 60 seconds of rest

Do 10 burpee, rest for 60 seconds

Do 10 air squats, rest for 60 seconds

Cycle 4 to 5 times in sequence

Generally can end in 15~20 minutes

The only point is: strength is in place!

NO.3

Who is not suitable for rope skipping

Physical fitness is very poor, not exercising all the year-round

Have a knee injury

Excessive weight, BMI > 24 or even >28

Women with large chests (sports underwear should be worn)

NO.4 

does the rope skipping cause the knee injury?

Correct rope skipping compared to running

Less impact on the knee

Sensitivity to the body, body posture,

Balance, coordination and flexibility

There are wonderful promotions.

Skipping can make the calf muscles explosive.

Make the muscles of the thighs and buttocks stronger

Regardless of any sport

Start with low intensity and gradual progress

Gradually adapt the body to exercise and then start to increase the intensity

Don't hesitate, practice it!