Why is skipping rope recommended for weight loss? Jump rope for 10 minutes every day, these benefits will come to you

The autumn wind brings a refreshing season, the most suitable for a thrilling and exhilarating exercise. If we talk about the new favorite in the fitness industry recently, that inconspicuous skipping rope is definitely on the list. Don't underestimate this childhood game, it is called the "most perfect fat burning exercise" by sports medicine experts. Just 10 minutes a day can bring unexpected surprises.

1. The fat burning efficiency of skipping rope is beyond imagination

1. Amazing calorie consumption

Jumping rope at a speed of 120 times per minute can burn about 150 calories in 10 minutes, equivalent to the effect of jogging for half an hour. This high-intensity intermittent exercise can produce a 'afterburning effect', where the body continues to burn fat even after stopping exercise.

2. Mobilize all muscle groups in the body.

Engage in exercise from the toes to the fingertips, which not only helps to slim down the legs and waist, but also exercises the most difficult to lose body fat. Compared to local exercises, whole body coordination training with skipping rope can better shape a symmetrical body shape.

3. Improving basal metabolic rate

Regular skipping rope can increase muscle mass, and muscle tissue consumes more calories than adipose tissue. This means that even if you lie still, your body is silently becoming thinner.

2. Hidden benefits brought by skipping rope

1. Enhancing cardiopulmonary function

Continuous jumping can increase maximum oxygen uptake, making the heart stronger. Research has found that people who jump rope three times a week experience an average decrease of 5-8 beats per minute in resting heart rate.

2. Improving body coordination

Rhythm training using both hands and feet can significantly enhance balance and reaction speed. Many athletes consider skipping rope as a daily training activity.

3. Relieve autumn depression

The endorphins produced during jumping make people feel happy, especially suitable for combating "sad autumn syndrome". Outdoor skipping rope under sunlight can also supplement vitamin D.

3. Correct opening method that beginners must learn

1. Choose appropriate equipment

Beginners are recommended to use PVC material skipping rope, with a length from the handle to the armpit when stepping on the rope with both feet. Sports shoes should choose styles with good cushioning performance.

2. Master the basic jumping technique

Starting from alternating between the feet, keep the upper body straight, and use the wrist instead of the arm to shake the rope. When landing, the forefoot touches the ground and the knee slightly bends to cushion.

3. Scientific arrangement plan

adopts an intermittent mode of "jumping for 30 seconds+resting for 30 seconds", gradually increasing from 5 groups. 3-4 times a week, avoid exercising within 1 hour after meals.

4. Special attention should be paid to these situations

1. People with a large body weight base

and a BMI exceeding 28 are recommended to choose low impact sports such as swimming first to avoid knee joint injuries. 2. Osteoporosis patients with severe calcium deficiency should control their jumping height or switch to wireless simulated jumping movements. 3. cardiovascular disease patients with a history of heart disease need to undergo low-intensity training under the supervision of a doctor after evaluation. The figure leaping in the autumn wind is the most beautiful declaration of health. Don't let that little rope lie in the corner and accumulate dust. Starting today, give yourself 10 minutes of jumping time every day. When you look in the mirror a month later, you will thank yourself for starting skipping rope now. Remember, the best weight loss tool is often the simplest one.