Skipping rope is an effective exercise for dieting, and there are no special tools or maintenance costs other than skipping rope.
Since there is little space required for exercise, it can be said that it is a sport that anyone can easily engage in.
However, even if you go on a skipping rope diet in the wrong way, you will not be able to increase fat efficiently, and you may get injured or lose your chest.
In this article, I'll show you how to do the right skipping rope diet.
If you want to shape up with skipping rope from now on, please refer to it.
1. Effect of Secrets About Skipping rope
Aerobic exercise is one of the exercises for a successful diet, but many people find running and going to the gym a hassle.
The skipping rope diet has the advantage that it can be done in a small space.
From here, let's introduce the effect of the skipping rope.
Efficiently burned calories - Skipping Rope
Speaking of aerobic exercise, walking and running come to mind, but skipping rope is an exercise that can burn calories much more efficiently than other exercises.
The calorie consumption varies depending on the weight, but when calculated by the average calorie consumption, walking calories are 50 kcal in 10 minutes, jogging is 70 kcal in 10 minutes, while skipping rope consumes 100 kcal in 10 minutes. You can.
Skipping rope is a sport that can burn a lot of calories in a short time.
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Work on fat burning
If you train your muscles with a skipping rope diet, your basal metabolism will improve, and you will lose weight and become less likely to gain weight just by living a normal life.
It means that you can get a body that burns fat even when you are not exercising.
Many people may be wondering where they can lose weight due to the skipping rope diet, but since it is a whole-body exercise, it is possible to shape up the abdomen other than the legs and arms used when actually jumping rope.
2. You can train your core and lower body
Since rope jumping is performed while balancing, it is an exercise that trains not only the muscles but also the trunk.
Also, because it is an exercise that repeats jumps, you will be able to train the muscles of the lower body and thin the thighs and calves, which are especially difficult to shape up.
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3. Improvement of cardiopulmonary function and endurance
Skipping rope is an exercise that not only provides a dieting effect, but also improves cardiopulmonary function and strengthens endurance.
While you are on a skipping rope diet, you breathe a lot of oxygen into your lungs and spread it throughout your body, so you can take in a lot of oxygen with one breath.
The result is a body that increases cardiorespiratory endurance and allows you to continue exercising for extended periods of time.
When you're just starting out on a skipping rope diet, you'll gradually be able to jump lightly, even if you're out of breath quickly.
4. Points to improve the efficiency of Skipping rope
I've told you that the skipping rope diet is a diet that has so many effects, but there are some points you need to know to improve its effects.
From here, I've summarized how to improve the efficiency of the skipping rope diet.
Do not miss preparatory exercises and stretching
Since the skipping rope diet is an exercise that puts a certain amount of strain on the knees, ankles, and hips, it is necessary to do sufficient preparatory exercises and stretching in advance to prevent injuries.
Make sure to stretch the Achilles tendon, which is especially burdensome.
Be aware of the jumping tempo
The tempo of skipping rope keeps a constant pace that is neither too early nor too late.
Once you get used to it, you can intentionally change the tempo to increase the load, but until then, try to maintain a constant tempo.
Beginners should jump once a second as a guide!
If a beginner skipping rope jumps at a too fast pace, it can lead to injury.
It's a good idea to start with once a second and 60 times a minute.
Until you get used to it, take a break of about 1 minute every 1 minute and repeat 5 sets.
After I have enough time, I will increase the number of sets.
Don't be Stooped | Skipping Rope
If you check your feet while jumping rope, you will easily get stooped and depressed.
If you continue to jump rope with your stoop, the impact of jumping rope will not be absorbed well by your body, which may lead to neck and lower back pain.
Especially if you are a beginner jumping rope, you may be worried about your feet, so be aware of looking ahead and keep your posture in mind when exercising.
Relax your shoulders!
In any sport, if your shoulders are strong, you will not be able to exert your original strength.
Deep breathing and stretching may help to relax your shoulders.
Try to be able to jump rope in a relaxed state.
Keep jumping so as not to stop
At first, the rope will get caught many times and you will not be able to keep jumping, but let's continue practicing so that you can keep jumping without stopping.
As you get used to it, the time you keep jumping will naturally increase.
The longer you keep jumping, the more calories you can burn and the better your diet.
5. Precautions for skipping rope
Here are some things to keep in mind for a successful skipping rope diet.
Please be aware of the precautions and be able to do the skipping rope diet in the correct way.
Don't forget to rehydrate
In the skipping rope diet, as I explained earlier, there are breaks at regular intervals, but be sure to rehydrate frequently.
Routine hydration on a regular basis, rather than hydrating after feeling thirsty.
Specifically, try to drink a glass of water for 15 minutes while exercising.
If you do not have the urge to urinate 2 hours after exercising, or if the color of the urine after exercising is dark, it can be said that you have insufficient water.
Let's dress according to the jumping movement
When jumping rope, it is important to exercise easily. You can wear the same outfit as you would when jogging or running, but if you're a woman you'll need to be careful with your bra.
The Cooper's ligament is vulnerable to shaking! Fix your chest with a sports bra
In women's jump rope diets, repeated jumps can cause the breasts to shake and the Cooper's ligaments that surround the entire chest to stretch or break.
When the Cooper's ligament is strained, the bust loses its shape.
To prevent skipping rope chest thinning, wear a sports bra that holds your chest firmly.
For information on how to prevent the bust from collapsing due to skipping ropeThis articleWill be helpful.