How to skip rope to slim down your legs quickly

　　Can skipping rope slim down your legs?

　　Rope skipping is a kind of aerobic exercise. Jumping rope at a moderate speed can consume 600 calories for one hour. It can effectively burn fat all over the body and lose fat on the legs.

　　Rope skipping (slow speed skipping) (intensity: high) consumes 480 calories/hour (based on 60kg body weight as a reference)

　　Skipping (medium speed skipping) (intensity: high) consumes 600 calories/hour

　　Skipping (quick rope skipping) (intensity: high) consumes 720 calories/hour

　　Mastering the correct jumping rope posture is very important

　　1. Choose a rope of appropriate length. Step on the rope under your feet, bend your elbows at 90 degrees, and make the two ends of the rope exactly at the same height as your elbows.

　　2. Keep your feet together, bend your knees slightly, and always touch the ground with the balls of your front feet during exercise. Keep your heels off the ground and keep your toes over.

　　3. The knees should be aligned with the toes.

　　4. When landing on the ground and bending the knees, the knee joints should not exceed the toes. When jumping up and extending the knees, do not lock the knees or over-extend them. Pay attention to the cushioning of ankle and knee joints to make the movement look elastic.

　　5. Keep the upper body upright, straighten the chest, slim the abdomen, sink the shoulders, retract the chin slightly, look straight ahead, relax the shoulders naturally, and exert even force on the wrists, elbow joints and shoulder joints.

　　6. You can also use single-leg exchange jumps during exercise.

　　7. Pay attention to maintaining even breathing and try to breathe through your nose.

　　Three types of people are not suitable for skipping rope

　　Jumping rope is a very effective weight loss exercise and has a good fat burning effect. Mastering the correct method will not cause harm to the body. But he reminded that there are three types of people who are not suitable for skipping rope. First, for older people, rope skipping is a more flexible exercise that pays special attention to body coordination. It is difficult for older people to grasp the flexibility during rope skipping and can easily damage the knees; second, for overweight people, the weight itself is a pressure on the body, and skipping rope will make such people feel uncomfortable and very difficult to perform; third, for people with knee and lumbar pain, skipping rope is not recommended.

　　First of all, if you want to slim down your legs, you must lose excess fat in your legs. If you want to achieve the effect of weight loss through rope skipping, you must follow the three laws of aerobic exercise for weight loss. These three laws are:

　　1. Spend at least 20 minutes each time skipping rope to lose weight.

　　2. The intensity of each rope skipping should be controlled at about 75% of your maximum exercise intensity.

　　3. The exercise intensity should be even and constant during each rope skipping process, and try not to interrupt the rest during the rope skipping process. If you meet the above three points, you can achieve the weight loss effect of skipping rope. You can also lose leg fat and achieve the effect of slimming your legs.

　　Jumping rope can slim down legs. Netizens share their experience after insisting on jumping for more than 3 months.

　　Arial Coco: “I have always used skipping rope to lose weight. It is more convenient and easier to stick to. ”

　　“Last summer, it took more than three months to reduce my weight from 120j to 95j. I relied on diet control and skipping. ”

　　“This year I also used diet control and skipping. In three months, I went from 115J to 100J. My weight remained the same, but the circumference of my legs became smaller. ”

　　How to slim down your thighs by skipping rope

　　High leg jump rope

　　Raise one leg at a right angle, and jump with the left and right legs alternately. The key is to point your toes down when jumping. If you have difficulty jumping continuously by changing legs, you can jump slightly in place after jumping once to adjust the rhythm before changing legs.

　　Using high-raised leg jumps and high-intensity training will cause the gluteus maximus to contract and stretch, so it has a butt-lifting effect. However, be aware that when your feet fall, it will have a great impact on the joints of the lower limbs. It is best to wear ankle braces during exercise and fully warm up.

　　Jump rope with open legs

　　After jumping once with your feet together, forcefully spread your feet to the outside and swing the rope. When the rope turns back to the front, jump again with your feet together. Repeat this action to exercise Thigh muscles.

　　one leg hop

　　Maintaining a running motion, take turns jumping over the rope with one leg. After practicing, jump as fast as possible, so that you can effectively lose excess fat on your legs!

　　Thin calves

　　Lift your legs and alternately jump twice each

　　Lift your legs alternately and jump twice each. At this time, try to keep the soles of your feet back and your toes downward, so as to achieve the effect of stretching the calf muscles.

　　Jump left and right with feet together

　　When jumping, put your feet together, twist your lower limbs as far as possible to the outside, then change to the other direction, and practice this repeatedly.

　　Jump with legs crossed

　　After jumping over the rope with your feet together, cross your legs inwards and land on the ground. When the rope swings behind you, jump over with your feet together, then open your legs to the outside and land on the ground. On the second jump, change the order of your feet.

　　Jump back and forth with your feet together

　　With your feet together, swing the rope backward to jump and then swing the rope forward to jump. This movement may seem difficult at first, so draw a line on the ground and jump forward and backward with the line as the boundary.