Skipping rope to lose weight Some foreign fitness experts have particularly praised rope skipping in recent years. Because it has many advantages: 1. Simple and easy. There are many kinds of rope skipping, which can be simple or complex. It can be done at any time and you can learn it once you learn it. It is especially suitable as a fitness exercise in seasons with lower temperatures, and it is especially suitable for women. In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dance for 20 minutes. It can be said to be an aerobic exercise that consumes less time and consumes more energy. 2． Exercises various organs. Jumping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems. Studies have proven that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For lactating and menopausal women, skipping rope also has a positive effect of relaxing emotions, which is also beneficial to women's mental health. In view of the unique health-care effect of skipping on women, French fitness expert Mock designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you can only jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can perform "series jumps" every day. If you jump for 3 minutes each time, *** 5 times, until one jump lasts for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging. It is a standard aerobic fitness exercise. Although skipping rope is a good fitness method, it is easy to get injured if you are not careful, so you should pay attention to the following things: 1. Rope jumpers should wear soft, lightweight high-top shoes to avoid ankle injuries. 2． The rope is soft and hard and of moderate thickness. Beginners are usually advised to use hard ropes, which can be changed to soft ropes once they become proficient. 3. It is better to choose a venue with moderately soft and hard lawns, wooden floors and dirt floors. Do not jump rope on hard cement floors to avoid damaging joints and easily causing dizziness. 4. When skipping rope, you need to relax your muscles and joints, and coordinate your toes and heels to prevent sprains. 5. Fat people and middle-aged women should use both feet to rise and fall at the same time. At the same time, don't jump too high to avoid injury to your joints due to excessive weight bearing. 6. Before jumping rope, do some preparation activities for your feet, legs, wrists, and ankles. After jumping rope, you can do some relaxation activities. "Strange walking" fitness Among walking sports, jogging and walking are the most common forms of exercise. In fact, multi-posture walking exercises are very helpful in curing diseases, prolonging life, and maintaining health. Here are a few examples: Toe walking: Lifting the heels and walking on the toes can tighten the flexor muscles of the soles of the feet and the back of the calf. The enhanced strength is beneficial to the dredging of the three yin meridians. Heel walking: Lift your toes and walk on your heels, swinging your arms back and forth rhythmically to adjust your balance. This can strengthen the extensor muscles on the front of the calf to help clear the three yang meridians. Walking with an internal splay: Most people walk with an external splay or in a straight line. If you change to walking with an internal splay, fatigue can be eliminated. Walking backwards: When walking backwards, the whole body is relaxed, the knee joints are not bent, and the arms swing freely back and forth, which can stimulate the muscles that are not commonly active and promote blood circulation. In addition, retrograde can also prevent and treat brain atrophy, and has a significant effect on waist and leg pain. Walking on both sides: Squat slowly, put your hands on the ground, your back is slightly parallel to the ground, climb on your hands and kick on your feet, and move forward slowly. It can increase the blood supply to the head, reduce the burden on the heart, and is effective in treating cervical spondylosis, low back and leg pain, varicose veins of the lower limbs and other diseases.
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