Long-term Revenge Diet? Every Day Jump Rope for 30 Minutes, Lose Excess Fat Easily!
When you're at home, you might be having things like milk tea, hot pot, lobster, fried chicken burgers, and giant crab, it's like you can smell the aroma just by looking at the screen, and imagine those delicious foods passing through your throat and being swallowed, happiness is so simple!
But when you finally have these delicious foods and eat them until your belly is round and full, it's really happy!After enjoying the pleasure of rebound eating, you'll gain a lot of extra meat on your body.
What's the best way to quickly burn off all those calories?
Shy Brother has some clever ideas:One jump rope will solve the problem.
1
Why don't you know?
It's more effective at burning fat than jogging.
If you do 10 minutes of moderate jumping rope every day, you can burn about 93.3 calories, while jogging for 10 minutes only consumes 65.3 calories. It's more effective at burning fat!
Moreover, the intermittent high-frequency jumping movement similar to interval training can effectively improve fat burning efficiency in a short time.◾Data source: Chinese Dietary Guidelines (2016 Edition)
Easy to get started
As a compulsory project in physical education, everyone is familiar with jump rope. It doesn't require a lot of space, so it reduces the entry barrier!
As long as you have space and time, plus one jump rope, you can do jump rope exercises at various times, such as while watching TV or before breakfast.Flexible and varied, increase human flexibility
Jump rope can make the muscles all over the body become uniform and powerful
Especially it can help shape the legs and arms, making the muscle lines of the legs and arms more compact and smooth.Improve cardiopulmonary functionBesides weight loss, jump rope is also very beneficial for improving cardiopulmonary function.
Jump rope is one of the most effective sports for exercising the respiratory system, heart and blood vessels.
Jump rope for weight lossPay attention to these things
1. Choose the correct posture, don't jump too high
When preparing, stand straight, relax your shoulders, hold the handle firmly, and put the rope behind your lower legs. When jumping, use the wrist power to swing the rope, and slightly lift your body. When landing, pay attention to placing the front heel first.2. Choose the appropriate weight and length
2
Beginners should avoid using too heavy jump ropes. The length of the jump rope needs to be adjusted according to height. Generally, when holding the two ends of the rope with your hands, your feet are on the rope, and the position of your hands is above your hips and below your chest.
3. Warm up fully
Because jump rope is of high intensity, you must pay attention to warming up your shoulders, elbows, wrists, ankles and knees before starting the exercise to avoid unnecessary twists and turns.
4. Relax and stretch after exercise
After each exercise, you can first roll the foam roller on your calves, and then stretch. It's important to stretch after exercise, which can help relax the muscles and make the muscle fibers grow longitudinally, effectively preventing the calves from becoming thick.
5. Choose a suitable venue and equipment
Choose a soft, light-weight sports shoe to avoid injury to your ankles when landing. If you are indoors, you can choose to exercise on wooden floors or yoga mats, which can protect yourself and reduce the impact on neighbors.
6. Control the exercise time according to your own condition
Beginners: 60-100 times, rest for 1 minute;
People with sports foundation: 200-400 times, rest for 1 minute
Make sure you can complete 30 minutes of jumping every time, but no more than 2 hours to avoid over-exercise and muscle loss.
7. People with a large weight should not choose jump rope
People with a BMI of more than 28 should not use jump rope to lose weight, which will damage the knees.
BMI = weight (kg) / height (m) squared
Recommended jump rope action
Jump rope makes weight loss more interesting
If you find jump rope too boring, or if you have a good foundation and think simple jump rope is not challenging, Shy Brother has prepared some fancy jump rope actions, which not only enhance fat burning but also add more fun to jump rope exercise!
Leg crossing jump
It can strengthen the small muscles of the calves and improve reaction ability
3
While jumping upwards
The first time you land, your legs should be slightly wider than your shoulders
The second time you land, your feet should cross your toes
The two landing movements can be alternated
Single-leg knee-up jump
Effectively improve
The time of movement ability
Raise one leg and hold it up
Jump 5 times with the other leg
Then switch legs alternately
Left and right jumpsMobilize more muscles and enhance shaping effect
While jumping upwards, the body should maintain a dynamic balance
Jump upwards while left and right jumps
The body must maintain dynamic balance
Happiness is sometimes simple, one delicious food is enough
Learn with Shy Brother
Losing weight and burning fat is quite simple, one jump rope is enough!
Quickly join the ranks of exercise, jump rope with Shy Brother!
Shy
Shy
