How much weight can you lose in a month by skipping rope?

From ancient times to the present, only in the Tang Dynasty was fat considered beautiful, except for the others who prefer slim figures of women. Because of this, losing weight has always been a topic of concern to everyone, and among the exercises for losing weight, skipping rope is the most popular one. No matter what kind of exercise you do, you need to persist for a long time to see the effect. So many people want to know how much weight they can lose by jumping rope in a month?

Jumping rope for one hour consumes 880 calories, and to lose one kilogram of fat you need to consume 7700 calories, which means you need to jump rope for nearly 9 hours. (This is without increasing energy intake) The calories burned by skipping rope are amazing. For a person weighing 55 kg. Jumping rope for ten minutes can burn about 90 kcal, which is much higher than playing basketball (76 kcal) and running (74 kcal). In addition, skipping rope can enhance cardiopulmonary function, strengthen the muscles of shoulders, back, hands and feet, and improve body curves.

If you want to fully utilize the advantages of skipping rope, the action of skipping rope is very important. When skipping rope. The height of your feet should not be too high from the ground, just about 25 cm from the ground for the rope to pass through. When your feet touch the ground, your knees must be slightly bent and the front half of the soles of your shoes should touch the ground lightly. It will not cause sports injuries to the ankles and calves.

To shake the rope, you need to use the strength of your wrist and forearm. Keep your elbows bent and close to your waist. As for the movement of your shoulders and upper arms, try to minimize it and keep them almost motionless. Keep your body straight and don't bend forward. Relax your shoulders.

Do not lift your body upwards and maintain a steady breathing rhythm. Remember to do the warm-up and cool-down exercises of marching in place for three minutes each.

Since the heartbeat can accelerate rapidly in a very short period of time, people who are just starting to jump rope must proceed step by step and not rush. If they feel any discomfort during the process, they must stop. Don't jump too fast at the beginning, about 60 times per minute. Try jumping for 30 seconds first, then mark time on the spot and continue after your body has adapted.

NotesEdit

1. The length of the skipping rope should be appropriate

The skipping rope should not be too long. Just hold the rope with both hands slightly below your shoulders.

2. Don’t land on the sole of your foot

When skipping rope, you should jump and land on the forefoot, which can relieve the impact, reduce the damage to the soft tissue and the vibration and damage to the ankle. Remember not to land on the whole sole or heel, which will cause brain damage.

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3. Don’t jump rope on concrete

Because skipping rope is a relatively intense sport, it is best not to skip rope directly on the concrete floor. You can choose a lawn, wooden floor or dirt venue with moderate hardness or softness. You can also lay a blanket or plastic on the concrete floor to reduce the impact on the joints and brain.

force.

4. If you are heavy, you should use both feet to rise and fall.

If your body mass index is listed as overweight, you should be careful when skipping rope. First, don't jump on one foot, otherwise the whole body weight will be on one foot, which can easily damage the knee and ankle joints. Try to choose to land on both feet at the same time or run and jump; secondly, the skipping time should not be too long, you should take a break after jumping for 2-3 minutes.

5. People who are too fat should not skip rope

People who are too obese are not suitable for skipping rope to lose weight, because when they jump, their weight can easily cause excessive pressure on the leg joints, leading to sports injuries. You can use your body mass index to determine whether you are suitable for skipping rope. If your body mass index is over 30, it is best not to choose rope skipping. You can try other milder weight loss methods instead.

Body mass index (BMI) = weight (kg) / height (m) squared. The normal value is between 18.5 and 23.9. A value above 23.9 is considered overweight, and a value above 28 is considered obese.

When skipping rope to lose weight, you must pay attention to the key points of the movements and persist in it for a long time to be more effective.

Although skipping rope is a good way to keep fit, it is easy to get injured if you are not careful, so pay attention to the following:

1. Rope jumpers should wear high-top shoes that are soft and lightweight to avoid ankle injuries.

2. The rope is soft, hard and of moderate thickness. Beginners usually use hard ropes, and can switch to soft ropes after becoming proficient.

3. It is better to choose a venue with moderate hardness or softness, such as lawn, wooden floor or dirt ground. Do not jump rope on hard concrete ground to avoid damaging the joints and causing dizziness.

4. When jumping rope, you need to relax your muscles and joints, and coordinate the force of your toes and heels to prevent sprains.

As for how much weight you can lose in a month by skipping rope, it is also introduced in the above article. I hope this is helpful to some friends, but what I have to say is that everyone’s physique is different, so there will be differences in the data. However, as long as you persist for a long time, I believe there will be good results, and you can have a perfect figure.