【Exercise Guidance】
A few days ago, a friend and Xiao Dongjun complained:
THE GIF is from ©SOOGIF
Recently, it has been cold, and the hateful fat meat has begun to "run wild" again, focusing on the stomach and growing on the face...
Want to go out and exercise, but don't know what to do;
And it's getting colder outside, and you have to run for at least 30 minutes to warm up, let alone sweat and burn fat...
Is there a seasonal exercise that doesn't take too long and has good weight loss results?
Don't worry, this issue of [Sports Guidance], Xiao Dongjun will recommend a super cost-effective sport to everyone!
Not only can it quickly lose fat, but it is also beneficial to improve cardiopulmonary function, strengthen bones, and enhance immunity... Without further ado, let's look down together.↓
-Skipping Rope-
Image source ©shutterstock
That's right, this sport is no stranger to everyone – skipping rope!
Skipping rope not only:
✪ Low cost (just prepare a rope for a few dollars)
✪ Less time consuming (fragmentation time can be completed in a few minutes)
✪ There are also many effects
1. Improve cardiopulmonary function
Skipping rope can not only enhance the heart's ability to pump blood, promote blood return, and benefit cardiovascular health;
It can also increase lung capacity, which is very good for the improvement of our cardiopulmonary function.
The cardiopulmonary function has been improved, and the metabolic function of the human body is more secure, which can better resist external invasions and make us less sick in autumn and winter.
2. Fat burning and slimming
When it comes to the best fat burning exercise, skipping rope can definitely be counted as the top three!
Research shows that for the average adult:
Calorie consumption of skipping rope ≈ 15~30 calories/min;
Skip the rope for 15 minutes and consume 200 to 300 calories.
(Jogging takes at least half an hour!) ）
3. Strong bones
As a weight-bearing sport, at the moment of each jump and landing, our bones have to bear a certain "load".
The right amount of weight-bearing exercise is very beneficial to enhance bone density.
Regardless of men, women and children, it is advisable to insist on jumping rope every day, stronger bones, and help health!
4. Improve balance and limb coordination
Jumping rope is inseparable from the high degree of coordination and coordination of limbs and hands and eyes.
Maybe you are always easy to break or "stumble" when you jump at the beginning, but as long as you continue to practice, the balance and coordination of the body will continue to improve;
As the "jumping power" becomes more and more skilled, the legs and feet become more and more "sharp", and the brain will become more and more flexible!
However, the seemingly simple jump rope is actually a "technical job"!
If you want to use the same time to harvest greater health effects, the following points should be remembered
1. Beginners get started, jump like this
Friends who have just started contacting skipping rope can first control the speed at:
80~100 times/min
Stick to 15 minutes daily
In this way, while achieving the fat burning effect, it will not bring too much burden to the body, and it is easier for us to stick to it.
When it's easy to jump, let's slowly speed up to:
120~140 times/min
And try to hold it for 20 to 30 minutes
Here, Xiao Dongjun especially reminds everyone a little:
Some friends lose weight "heart", and jump very fast as soon as they come up
In this regard, experts said:
✪ Skipping rope fat loss is not the faster you jump, the better the effect, persistence is the key.
Therefore, middle-aged and elderly people or friends with poor physical strength, don't worry, take your time
Even if you jump from 70 to 80 times per minute and stick to it slowly, it is no problem!
2. Efficient fat burning, so jump
After the basic jump is cooked, if your physical strength is fine and you want to burn fat faster~
Then you can: increase the speed appropriately, and use the "high-intensity interval method" to jump
【Specific jumping method】
120 to 160 times per minute, jump for 2 minutes
Then rest for 30 seconds to 1 minute
Repeat 10 to 15 times
3. Don't hurt your knees, jump like this
Many friends are worried that "jumping rope will hurt the knee", but relevant research proves:
As long as the method is correct, the knee damage of skipping rope is actually smaller than running.
To minimize knee damage from skipping rope, these are 2 key points to keep in mind!
1. Don't jump too high
Jump rope is not high jump -
❌ Feet too high off the ground
❌ The swing rope amplitude is large
These are the two typical "laborious and unflattering" misunderstandings in jump rope.
This is easy to get tired, but also causes a greater impact on the knee joint, we must avoid!
The correct posture should be:
✪ Holding the handle of the rope, the large arms are naturally clamped on both sides of the body
✪ Gently shake the rope with forearm and wrist strength
✪ At the same time, the feet are slightly off the ground, just enough to let the rope pass
2. The forefoot hits the ground
When the heel lands first/the full foot touches the ground, it is difficult for the foot to play a cushioning effect;
Jumping more, not only easy to foot pain, but also to the knee, ankle joint damage.
Therefore, the best way to land should be:
✪ Knees slightly flexed, forefoot gently touching the ground.
This protects the knees and makes it easier to grasp the jump rhythm.
On the basis of mastering the correct method and avoiding misunderstandings
Jump rope, the most important thing is to stick to it!
In order to prevent everyone from making excuses to be "lazy" (for example: too cold to go out, at home sports afraid of "disturbing the people"... ）
Finally, Xiao Dongjun taught everyone another one that can be done at home -
【"Mute" skipping rope method】
Although the fat burning effect is not as good as the normal jump rope, it is also beneficial to exercise muscles and bones; friends with bad knee and ankle joints are also very suitable!
GIF source © Youtube "채널A Entertainment"
Stand upright with the handle of the rope in both hands and the forefoot on the rope
Shift the center of gravity forward, lift the heel and swing the rope in a circle
Shift the center of gravity to the heel and press the rope again with the forefoot to complete 1 time
Repeat the same action 30 times
Take a few minutes of debris time every day
Keep jumping
The belly is smaller, and the heart and lungs are getting stronger
The body is strong and bone-strong and does not get sick
Don't worry about winter
Jump up [Come on]
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