Three major mistakes in weight loss and fitness

How to jump rope to lose weight is the most effective way to lose weight, but some friends use the jump rope to lose weight. Not only does they not lose weight, but they will not lose weight, and some will also hurt their bodies, which is not worth the effort. They have entered the common misunderstanding of jump rope to lose weight.

　　Rope skipping is a very convenient exercise and an effective way to lose weight. Don’t jump too fast at the beginning. It is best to keep it at 100 to 120 times per minute. You can rest after every 150 times or one and a half minutes. Repeat this for 3 to 5 groups. Tip:

1. The length of the jump rope should be appropriate

　　The jump rope should not be too long. Hold the rope with both hands and keep it a little lower on the shoulder.

　　2. Do not fall on the ground with the whole soles of the feet

　　If the jump rope posture and method are incorrect, it will cause harm to the body, such as soft tissue damage, ankle fracture, etc. Therefore, when jumping rope, you should jump and land with the forefoot. Remember not to use the whole soles or heels to avoid shock in the brain.

　　3. Do not jump rope on concrete floor

　　Skipping rope is a relatively vigorous exercise, and you can choose soft and hard In the lawn, wooden floor and dirt field, do not jump rope on concrete floors to avoid sprain.

　　It is not advisable to jump rope when over-obese. Jump rope can indeed consume calories quickly to achieve the purpose of losing weight, but people who are over-obese are not suitable for jump rope to lose weight. Because when they are jumping, their weight easily causes excessive pressure on the joints of the legs and leads to sports damage. People can use the body mass index to determine whether they are suitable for jump rope. Body mass index (BMI) weight (kilogram)/height (meters), the normal value is between 20-25. More than 25 is overweight, while more than 30 is obese. If your body mass index exceeds 30, it is best not to choose rope skipping, and use other more gentle methods.

　　Overweight body, your feet rise and fall. If your body mass index is included in the ranks of overweight, you should pay special attention to it when jumping rope: First, don’t jump with one foot, otherwise the weight of the whole body will easily damage the knees and ankles. Try to choose the way of landing on both feet or running and jumping at the same time; secondly, the jumping time should not be too long, and you should take a rest after jumping for 2-3 minutes.