4, after jumping without stretching the legs, white jump! After jumping, be sure to do stretching exercises. For example, stretching calves: one foot on the steps, the other half of the foot on the steps, the heel overhang down hard tremor. Both feet alternate doing this action. This can beautify the leg line, but also can relieve muscle pain.
5, jump rope when the ground must be flat, it is best to lay the carpet or soft pad, should not practice on the loose land, otherwise, rope friction ground will raise a lot of dust, pollution of the child's respiratory tract, is also bad for the eyes.
The first point: each sustained uninterrupted jump rope time of at least 20 minutes or more
Try not to rest during rope skipping, must maintain a balanced exercise intensity, and, our time should not be less than 20 minutes, and the longer the time of rope skipping, the better the effect of weight loss.
The second point: the intensity of each jump rope control in about 75% of their maximum strength
If the heart rhythm is used to measure, it is recommended that jump rope dieters wear a device that measures heart rate during exercise, such as heart rate wristwatch, heart rate belt, etc. Then according to their own heart rate to determine whether to reach 75% of the training intensity, the heart rate calculation formula is: (220-age)*75%, that is, the heart rate of the practitioner jump rope for weight loss should be maintained. Therefore, when jumping rope to lose weight, the practitioner should let their heart rate to reach the calculated heart rate value.
The third point: jump rope weight loss period, control the daily dinner food type and quantity
As we all know, in addition to exercise to lose weight, diet should also be controlled. During the jump rope, to control their diet, especially dinner is best to water, vegetables, fruit, a small amount of starchy food, in order not to feel hungry as appropriate. As for the number of food intake for dinner, here can be an example, such as jumping rope to lose weight before eating 1 bowl of rice, then now eat half a bowl, or do not eat, mainly vegetables and fruits can be.
Fourth point: jump rope at least 3 times a week, adhere to at least 6 weeks time
In fact, the key point of jumping rope is to adhere to, if you can not adhere to that the previous efforts will be in vain. We can plan, jump 3 times a week, and then adhere to 6 weeks, you will have an amazing discovery. I believe that when you find yourself thin, waistline is small, must be a very sense of accomplishment.
Conclusion: we can jump rope to lose weight, but we also have to have attention to matters. To pay attention to our own body acceptable range, so we usually have to arrange a reasonable time to exercise, our body is also a lot of benefits, be sure to stick down!