Rope skipping is an excellent weight-loss exercise. Studies show that jumping 10 minutes and 140 times per minute burns calories equivalent to jogging for half an hour. It can also make the whole body muscles symmetrical and strong, and it is not affected by the weather. A small piece of open space exercise can make you have a good figure, but after doing the jump, you need to do exercises to stretch the muscles to prevent it from turning into radish legs!

Get more oxygen to your blood, keep your cardiovascular strength
Rope skipping can exercise various organs, muscles and nervous system at the same time. It can improve physical function problems caused by insufficient exercise, such as obesity, insomnia, arthritis, neuralgia, etc., and can also enhance cardiovascular, respiratory and nervous system functions. Experts point out that skipping rope has a good effect on promoting cardiac function. It can make the blood get more oxygen and keep the cardiovascular system strong and healthy. It is very suitable for long standing or sedentary office workers and students.

In addition to moderate stretching before starting rope skipping, wear cushioning shoes to protect the ankles and soles, and use the forefoot to jump and land. This can effectively reduce the vibration of joints and internal organs, prevent sports injuries, and do not skip rope on the concrete floor. Choose soft, hard, moderate lawns, wooden floors, and dirt fields. You can also spread a blanket or plastic on the concrete floor to reduce the impact on joints and the brain.

In terms of amount of exercise, continuous rope skipping for 10 minutes is almost the same as the calories burned for jogging for 30 minutes or fitness dance for 20 minutes. It can be described as aerobic exercise with less time and energy consumption. Studies have pointed out that the use of "high and low intensity interval training", that is, 3-5 minutes of high-level exercise, rest and stretch for 10-30 seconds, so cycling several times, will continue to burn heat for more than 6 hours, this is the "post-combustion effect" ". This is because high- and low-intensity interval training can reach the limit of physical fitness and require more calories to restore physical function.

Strong body muscles Eliminate hip and thigh fat
Therefore, aerobic stretching after 3 minutes of skipping rope is not only suitable for high and low intensity interval training, but also promotes adrenaline and growth hormone secretion, helps burn fat and oxidize fat. Therefore, the weight loss effect of skipping rope is very significant, it can strengthen the whole body muscles, eliminate the excess fat on the hips and thighs, and can make the movement agile and stabilize the body's center of gravity.

Skipping ropes for 10 minutes a day can effectively burn fat. It is recommended that novices start with 5 minutes of training and then increase 2 minutes each time. If you want to train thighs, you can do lunge jumps or squat jumps; Muscles, then jump with your feet alternately to lift your knees to your abdomen. In addition, you can train your sense of balance with a single-leg jump rope. Start with the most basic rope skipping training, 10 minutes a day, and then increase the intensity according to your physical fitness.