Currently, there are many methods to lose weight, but it can take a lot of time and money. However, with 30 minutes of jumping rope each day, you can lose weight quickly without spending money, your calves will be slim and fat in the body will be freed through sweat when exercising, and of course, your blood sugar will be also more stable.
According to the scientists, jumping rope for 30 minutes helps the body consume 450 calories. In other studies, sport experts also said that the implementation of 80 to100 beats of jumping / minute is equivalent to jogging 10 km or cycling 30 km / h.
So, how to lose weight by jumping rope in the right way?
– Prepare a rope suit for your height.
– You can use sandals, shoes or even barefoot. But to increase the resiliency and effectiveness of weight loss, it’s best to go on sneakers.
– You can practice anywhere, at the gym center, indoor, outside the park or the beach, depending on the position you like.
– Before exercising, you should still carefully work out the joints in wrist, knees, hips, and arms to avoid injury. Besides, take a break after eating about 1 hour and 30 minutes, then, start doing exercise.
Best time to perform the exercise
Every week, you should practice a minimum of 3 to 5 times with 35 minutes each time in which, you should spend the first 5 minutes to relax the muscles.
You can jump on two feet or one foot depending on your hobby. However, on the first 3 to 5 sessions, you should jump with both feet and then gradually increase the speed.
For beginners, you should set a moderate pace (about 60 to 70 beats / min) and then the average level in each round is 140 to 160 beats / minute, lasting 10 to 20 minutes. To lose weight effectively, you need to maintain the practice time as long as possible and do not need to concern about the speed.
If you practice twice a day, you’ll burn about 3,500 calories in just 10 days. That means you’ve lost more than a half of one kg.
What is the ideal environment for jumping rope?
Jumping rope to lose weight on the wooden floor is ideal, but you can also jump on the other types of hard floor such as cement courtyard, rooftop, corner garden, beach or even jump in the bedroom. Besides, you should practice daily in the morning, before meals or after meals for at least 90 minutes.