Can you lose weight by skipping rope for ten minutes a day?

　　Jumping rope can not only promote the tolerance of the cardiovascular system, increase muscle strength and muscle tolerance, flexibility, but also strengthen the bones. healthy It is also very beneficial; it can also improve the cooperation, coordination, speed, rhythm, balance, etc. of all parts of the body.

　　Previously, the British Rope Skipping Association promoted skipping. They used famous British TV programs to create more than 200 rope skipping patterns. Many viewers were amazed by the complex and novel footwork and youthful vitality of rope skipping.

　　In order to re-promote this ancient sport, the British Rope Skipping Association has made great efforts. This year, the UK set a new world record of 7,632 children skipping rope for 3 minutes at 85 locations. The teachers are very supportive and they generally believe that skipping rope is extremely beneficial to children’s health.

　　10 minutes of skipping is equivalent to 30 minutes of jogging

　　Jumping rope is good for the body and mind

　　In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dance for 20 minutes. It can be said to be a kind of strength training that consumes less time and consumes more energy. Jumping rope can promote blood circulation, protect the heart, and increase lung capacity; it can also promote the development of teenagers, strengthen the body, develop intelligence, and is beneficial to physical and mental health. When you wake up in the morning and feel sleepy, if you jump rope first, you can clear your mind and be energetic; if you jump rope at night, you will have a good sleep. Rope skipping also has the effect of losing weight. According to research, obese people can reduce their appetite by skipping rope before meals.

　　Long-term insistence on skipping rope can train people's jumping, speed, balance, endurance and explosive power, and can also cultivate accuracy, flexibility and coordination. For example, retired people and work colleagues can often skip rope with multiple people, which can not only encourage each other, but also increase the fun. In the emotional communication, it can also exercise It shows people's strong will and enterprising spirit. Especially young people at work will have a better understanding of the spirit of teamwork and mutual assistance.

　　Preparatory exercise should not be too little

　　Before starting skipping training, you need to make some basic preparations. Choose a rope according to your height, step on the middle of the rope with one foot, hold both ends of the rope with both hands, bend your elbows with both arms and raise your forearms flat. If the rope can be straightened, it is very suitable. Wear light, soft sportswear and sneakers when jumping rope. You should also pay attention to the choice of venue. Avoid jumping rope on uneven hard cement floors and choose a flexible floor to avoid damage to the brain and feet. In addition, be careful not to drink a lot of water before jumping rope to avoid stomach discomfort; and do warm-up exercises for all parts of the body.

　　Start with low intensity

　　The rope should start with low intensity and be practiced step by step. Novices can start practicing for 5 to 10 minutes, and then gradually increase the training intensity and time. When jumping rope, land gently on the soles of your feet to reduce impact. Remember not to land on your whole foot or heel to avoid concussion to your brain. The movements should be from slow to fast, slowly master the rhythm, adjust your breathing, relax your muscles and joints, and use your toes and heels to work together; keep your upper arms close to both sides of your body, use your wrists to exert force, and make circular motions with your hands on your side to swing the rope forward.

　　Heavier people should jump with both feet rising and falling at the same time. At the same time, be careful not to jump too high, otherwise the joints will be damaged due to excessive weight bearing. Don't stop immediately after jumping rope. You should continue walking at a slower speed for a while to allow blood circulation to return to normal. You should also do some stretching exercises to relax muscles and joints and prevent the formation of "carrot legs" before you truly end the exercise.

　　skipping rope for female There are many benefits. compare male Generally speaking, women's lower body is more likely to accumulate fat; as an aerobic exercise, rope skipping consumes fat instead of sugar as the main energy source. It is especially effective in eliminating excess fat on the buttocks and thighs, preventing buttocks from sagging and keeping the body in shape. For breastfeeding and menopause For young women, skipping rope also has a positive effect in relaxing the body and mind.

　　In view of the unique health care significance of skipping rope for women, French fitness expert Mock specially designed a "rope skipping progressive plan" for female bodybuilders: when you first learn, you can only jump in place for 1 minute. After 3 days, you can jump for 3 minutes continuously. After 3 months, you can jump for 10 minutes continuously. After half a year, you can perform "series jumps" every day, such as jumping for 3 minutes each time, 5 times in total, until you can jump continuously for half an hour at a time. If you jump for half an hour at a time, it is equivalent to 90 minutes of jogging, which is a standard aerobic fitness exercise.

　　Tips for beginners to jump rope

　　Rope skipping is a relatively intense sport. Before practicing, you must prepare all parts of the body, such as shoulders, arms, wrists, and ankles. Beginners are usually suitable to use hard ropes, but they can be changed to soft ropes after they are proficient. Wear soft and light sports shoes to avoid ankle injuries. It is better to choose lawns, wooden floors, and dirt with moderate softness and hardness. Do not jump rope on hard concrete floors. Heavier people should use both feet to rise and fall at the same time. Jumping should not be too high to avoid joint injuries due to excessive load.