Is it better to skip rope or practice yoga to lose weight?

Skipping rope is a popular fitness exercise especially suitable for autumn and winter, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as anaerobic exercise with less time consumption and high energy consumption.

Every time after the hot summer, many women feel relieved, because they don't have to wear those close-fitting fashions and exercise so hard to lose weight. But as everyone knows, it is a little negligence in autumn and winter that makes many women's summer efforts go down the drain. Generally speaking, people tend to eat more delicious food because the weather is cooler in autumn and winter and they feel more comfortable. If they neglect exercise, fat will accumulate quickly.

What kind of exercise is more suitable for autumn and winter? Many experienced people told me that skipping rope is a good choice, and this answer has also been affirmed by many fitness people. These professionals also told me that skipping is one of the most suitable exercises besides losing weight. In addition, there are many styles of skipping rope, which can be simple or complicated and can be done at any time. Therefore, it has become a popular fitness method all over the world. In addition, more and more entertainment stars also use skipping as a way to keep fit and exercise themselves, which makes it more.

Recommendation: jump rope to make your slender legs.

Necessary warm-up activities

Although some people think that skipping rope is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 of running. And as long as you can master the skills of skipping rope and land with the front end of your foot, you can reduce the impact on your body. Skipping rope can not only enhance your heart and lung function, as well as the muscles of major parts of your body, but also train your sense of balance and agility. The most attractive thing is that as long as you can keep the speed of 120- 140 times per minute, you can burn 600- 1000 calories in an hour.

Skipping rope is an intense sport. Be sure to prepare for all parts of your body before practice, such as shoulders, arms, wrists and ankles. When you start to practice skipping, you should go from slow to fast, from easy to difficult. At first, the exercise time is 5- 10 minutes, and then gradually increase to 10- 15 minutes. You can have a rest in the middle and then jump. The time for skipping rope is generally unlimited. As long as you avoid causing discomfort, be careful not to jump rope within half an hour before and after meals.

Choose a good skipping rope.

Jumping rope only needs a little space for activities, but the ground for activities must be flat. It is best to put carpets and cushions on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles when they touch the ground, otherwise the reaction force during jumping may affect the spine and brain, causing sports injuries. It is worth noting that it is best to wear a sports bra or choose cotton underwear with good support when skipping rope, which can protect the chest muscles and avoid strain.

Sharp tools make good work. The most important tool for skipping rope is skipping rope. When choosing, as long as the length and weight are comfortable, no matter what material. However, due to the different materials, it will be too thick, too heavy or too light, so it is better to choose the rope with suitable material. It is suggested that beginners can choose a longer rope, swing a little more and slow down, and then gradually improve the requirements, shorten the length of the rope and increase the intensity of exercise.

Now there is an electronic counting skipping rope, which can not only count automatically, but also show how many calories are consumed and how many kilometers are run. It is very convenient and makes skipping rope no longer boring. Besides, you can also listen to music or watch the scenery while skipping rope, and turn skipping rope into an interesting sport.

Correct jumping method

● Hold the handles at both ends of the rope with both hands. Usually, one foot is in the middle of the rope, elbows are bent with both arms to level the forearm, and the rope is pulled to a suitable length.

● When skipping rope, use the forefoot to take off and land. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically.

● When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on the side of your body. Every time you shake it, the rope goes up and down from the ground behind you and turns around. The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.

There must be no lack of relaxation exercise.

Beginners should not jump too fast at first, but pay special attention to the stretching of calf muscles. In principle, you can have a rest after jumping 100 and 200 times. To achieve the expected effect, you should jump at least 100 times per minute, and the ideal heart rate is about 150 times per minute.

As you become more proficient, your skills and physical strength are getting better and better, and the effect of exercise needs to be greatly increased. If you can jump to 140 every minute, the exercise effect is equivalent to jogging for half an hour as long as you jump for 6 minutes, and if you go jogging after skipping rope, you will find that your vital capacity is getting bigger and bigger.

Don't stop immediately after strenuous skipping. You should continue to jump rope or walk at a slower speed for a while, so that the blood circulation can return to normal before stopping. After that, remember to do some stretching and relaxing movements to really end the exercise.

The following is a gradual plan for beginners to jump rope:

When you are a beginner, jump in place for 3 minutes; After 3 months, it can jump continuously for 10 minute; After half a year, you can realize "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, and you will be surprised at the changes that skipping rope brings to you.

References:

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Compared with vigorous aerobic exercise, yoga is really slow to lose weight because it consumes less calories. However, losing weight slowly does not mean that it is ineffective. And the advantage of losing weight slowly is that even if you suddenly stop practicing, the rebound speed is equally slow, which is impossible for aerobic exercise to lose weight. According to the feedback survey of Beijing Jade Bird Fitness Club for more than three years, people who practice yoga to lose weight account for 60% of the total number.