Correct Skipping Weight Loss Method

Correct Skipping Weight Loss Method

The correct way to lose weight

1: smooth, rhythmic breathing

2: The upper part of the body is balanced, do not swing left and right

3: The human body should relax and the movements should be coordinated.

4: Start jumping at both feet, then transition to alternate feet.

5: Do not jump rope too high, the rope can pass.

Skipping weight loss exercise control


Beginner: 60-100 hops per day. Divided into 2 - 3 times, separated by 1 minute.

Normal: 400-500 times a day. Divided into 2 times, separated by 1 minute.

Correct skipping weight loss method


Skipping rope weight loss precautions

1. The length of the skipping rope should be appropriate
The skipping rope should not be too long, and the ropes of both hands should be kept at the shoulders.

2. Do not land on the whole foot
When skipping the rope, you should use the forefoot to jump and land. This can relieve the impulse, reduce the damage to the soft tissue and the vibration and injury to the tibia. Remember not to use the whole foot or heel to touch the ground, which will cause the brain to be shaken.

3. Do not jump rope on the concrete floor
Because skipping is a more intense exercise, it is best not to jump directly on the concrete floor, choose soft and moderate lawns, wooden floors and dirt sites, or lay a blanket or plastic on the concrete floor to reduce the joints and The impact of the brain.

4. The body is heavier and should take up both feet
If your body mass index is listed as too heavy, you should pay attention when skipping the rope. First of all, don't jump on one foot, otherwise, the whole body weight will be pressed on one foot, it is easy to damage the knee and ankle. Try to choose both feet and landing at the same time. Or the way to run and jump; secondly, skipping time should not be too long, take a break for 2-3 minutes.

5. Excessive obesity should not skip rope
Obese people are not suitable for skipping to lose weight, because when they jump, the weight is easy to cause excessive pressure on the joints of the legs, resulting in sports injuries. You can use the body mass index to determine whether you are suitable for skipping. If your body mass index is more than 30, then it is best not to choose to skip exercise, you can use other more moderate weight loss methods.

Body mass index (BMI) = body weight (kg) / height (m) square, the normal value between 20-25, more than 25 is too heavy, and more than 30 is obese.

Skipping rope weight loss must pay attention to the action essentials, long-term persistence is more effective