How to use skipping rope to lose weight and keep fit

　　Many people like the sport of skipping rope because it has few restrictions on the venue and has good fitness effects. It is especially effective for people who want to lose weight. So what should you pay attention to when skipping rope to lose weight? The following is an introduction to how to use skipping rope to lose weight and keep fit for your understanding.

　　Things to note when skipping rope for weight loss and fitness

　　1. If you are very heavy, it is recommended to start walking quickly. If your ankles and knees can bear the pain, you can also start with jogging at a slightly faster pace than fast walking for 30 minutes each time. In the early stage, you can walk for one minute and run for one minute. If you walk fast, you should walk every day, and if you jog, run every other day to protect your knees (the knees of heavy people are very fragile).

　　2. Massage your calves after jumping rope to prevent muscle legs from jumping out and to better promote blood circulation in the legs.

　　3. In the early stage of exercise to lose weight, the main principle is to avoid pain, and then exercise for 30 minutes continuously, otherwise fat will not be burned.

　　4. Fat people and middle-aged women should use both feet to rise and fall at the same time. At the same time, don't jump too high to avoid injury to your joints due to excessive weight bearing.

　　5. Rope skippers should wear high-top shoes with soft texture and light weight to avoid ankle injuries.

　　6. The rope is soft and hard and of moderate thickness. Beginners are usually advised to use hard ropes, which can be changed to soft ropes once they become proficient.

　　7. It is better to choose lawns, wooden floors and dirt floors with moderate hardness and softness. Do not jump rope on hard cement floors to avoid damaging joints and easily causing dizziness.

　　8. When jumping rope, you need to relax your muscles and joints, and coordinate your toes and heels to prevent sprains.

　　9. Before jumping rope, do some preparatory activities for your feet, legs, wrists, and ankles. After jumping rope, you can do some relaxing activities.

　　10. The effect of skipping rope is very good, but for fat people, firstly, they cannot persist for long and the effect is not good; secondly, their ankles are prone to jump injuries.

　　How to choose a skipping rope

　　Thickness

　　The thickness of the skipping rope should change with the change of use. For girls who did not often skip rope before, it is best to choose one with a diameter of 4.5 to 5mm. The key is to choose one that is thinner and has a certain weight.

　　weight

　　For beginners, a skipping rope must have a certain weight to be easy to swing. But if it is too heavy, the air resistance encountered during jumping will increase, and the body will not be able to bear it. Try jumping gently for about 10 times. If you feel that your wrist is too hard, you should consider changing to a lighter one.

　　Material

　　There are many kinds of skipping ropes on the market, including rubber, cotton, nylon, plastic, etc. If you have just started practicing skipping, you should choose a clear, transparent and solid plastic skipping rope that is not easy to curl when jumping.