1, promote metabolism

A lot of women are concerned about weight loss, jumping rope is an aerobic exercise, continuity jumping rope's main source of energy is fat rather than sugar, so jumping rope to lose weight method can burn off a lot of fat, which has a positive effect on weight loss and blood fat reduction.

2. Enhance cardiorespiratory fitness

Rope skipping allows the blood to get more oxygen, which keeps the cardiovascular system strong and healthy.

3. Prevent various diseases

Rope skipping for weight loss can prevent various diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular dystrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on.

Rope skipping precautions

Jumping and landing with the forefoot, remember not to use the whole foot or heel landing, so as to avoid the brain from being shaken, and when jumping up in the air, do not bend the body excessively, but become a natural bent posture. When jumping, breathe naturally and rhythmically.

Hold the handles at both ends of the rope with both hands, usually with one foot in the middle of the rope, and bend the elbow with both arms to raise the arms flat, and the rope is straightened to the appropriate length.

When swinging forward, the big arms are close to the sides of the body, the elbows are slightly outward, the upper arm is nearly horizontal, and the wrist force, so that the two hands on the side of the body to do a circle movement.

To practice gradually, the speed and length of time of jumping rope should be determined according to personal circumstances. At the beginning of each exercise time 5-10 minutes can be, and then gradually extend the time.

Rope skipping time, generally without any restrictions, but to avoid causing discomfort, before meals and half an hour after meals do not jump rope. And do not drink a lot of water before jumping rope.

Jumping rope 20 days body shape change picture 3

Weighted jumping rope role

First, jumping rope is to deal with obesity, prevention of dyslipidemia, hypertension is the most practicable way, but also a good exercise endurance aerobic metabolic exercise. Especially suitable for the season of lower temperatures as a fitness exercise, and is particularly suitable for women. From the amount of exercise, continue to jump rope 10 minutes, and jogging 30 minutes or dance fitness 20 minutes difference, can be described as a time-consuming, energy-consuming aerobic exercise.

Second, jumping rope can enhance the function of human cardiovascular, respiratory and nervous system. Studied by experts at home and abroad, rope skipping has a good promotion of heart function, which allows the blood to get more oxygen, so that the cardiovascular system to remain strong and healthy.

Third, the weight loss effect of rope skipping is also very significant, it can firm the muscles of the whole body, eliminate the excess fat on the hips and thighs, so that your shape is constantly fit, and can make the movement agile, stabilize the body's center of gravity.

But to use weighted rope skipping words to pay attention to some things, such as jumping rope before to do a good job of warming up activities, not only the leg joints, ankles here to activities, hands, wrists should also be active activities, because this is a loaded rope skipping, is to say that there is a load in the handle, so the wrist should be here to activities, to avoid injuries after.

Fitness precautions

1, sweaty, careful dehydration!

Men need water more than women, for men, the water required in muscle is more than three times higher than in fat, and in a man's body, muscle accounts for about 40%, in the average female body, muscle accounts for only a little more than 20%.

Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about 2 liters a day . Water, and men who exercise will have exponential water consumption.

2. Training with chromium.

Chromium is a life-sustaining mineral that lowers cholesterol in the body, increases endurance, and also enables muscle growth and oxidized fat. High-quality grapes and raisins have the reputation of being a natural "chromium reservoir". In general, men eat a bunch of grapes a day can provide enough chromium, men who participate in fitness sports need to double the chromium supplement.

3, often bruised, need to supplement vitamin K.

In the exercise process, some people gently bumped into the body on the bruises or bruises, and a long time, this is the body lack of vitamin K a manifestation. Vitamin K is a "hemostatic hero", without it, the blood will be delayed coagulation, serious cases will cause the blood can not be coagulated.

Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week is a good way to relieve bruising and swelling. Secondly, asparagus and lettuce also contain vitamin K. Eating foods rich in vitamin K can not only strengthen the flexibility of the blood vessel wall, but also eliminate the occurrence of bruises and bruises.

4, sports cramps, pay attention to supplemental calcium and magnesium.

The symptoms of leg cramps after exercise do not mean that the amount of exercise is overloaded, but it shows that the nutrition is insufficient. Calcium, magnesium synergy in the body's main role is to participate in neuromuscular conduction, physical exercise is easily caused by the body of calcium, magnesium deficiency, and then make the neuromuscular conduction is blocked, resulting in leg and foot cramps.

Adult men's daily calcium needs for 1000 ~ 1800 mg, magnesium daily dietary recommendations for 350 mg. There are ample sources of calcium, and the milk we drink every day is rich in calcium. Magnesium contained in green leafy foods is the most easily absorbed, and you can also find an abundance of high quality magnesium in nuts and seafood.