What should you pay attention to when skipping rope to lose weight?

　　“Jump rope 3,000 times a day and lose 12 pounds in three months! ”Women who love beauty are setting off a craze for skipping rope to lose weight. They posted their own "skipping rope weight loss diary" to encourage each other, and more than a dozen people reported how many jumps they had made every day. Losing weight becomes a steamy numbers race.

　　Netizen Xiaobao Lanlan said that she danced 3,000 times a day and lost 12 pounds in three months. She stood there like a benchmark, creating a hot trend in the forum about skipping weight loss. The reporter took a closer look and found that almost all the netizens who enthusiastically followed the trend did not have time to go to the gym and felt that skipping rope was easy and cost-effective.

　　So many people began to announce their rope skipping actions every day. People who jumped 600 ropes a day were very ashamed, but people who could jump 5,000 ropes were very proud. The numbers are rising day by day, and the most awesome netizen claims that he can dance 9,000 times a day!

　　However, more and more people are participating in skipping rope to lose weight, and gradually many netizens have raised questions:

　　Will skipping rope make your thighs thicker? Why do my knees hurt after dancing hundreds of times? I’m so tired from dancing in hiking shoes. Why do my feet still hurt when I put on slippers? Will my breasts sag if I dance thousands of times a day?

　　Shoes must be high-cut and shock-absorbing

　　When jumping rope, be sure to wear shoes that can absorb shock and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You have to buy regular sneakers that protect ankles and soles of feet.

　　5,000 is too scary!

　　In terms of numbers, it is very dangerous for netizens to compare themselves to thousands of times. Everyone’s physical condition is different, and 3,000 or 5,000 is definitely not enough. How many jumps? should be based on heart rate Come and calculate. There is a formula to keep your heart rate between (220-your age) × 65%~75%. The correct posture is: jump up slightly and touch the ground alternately with both feet.

　　Jumping rope won’t turn into elephant legs

　　The thighs will not become thicker due to skipping rope. The intensity is not that high. Skipping rope will make the leg muscles smooth. In addition, this activity is not actually very helpful for losing weight, but it is to enhance cardiopulmonary function.

　　After jumping, be sure to do stretching exercises. For example, stretch your calves: step on the step with one foot, rest half of the other foot on the step, and vibrate the heel downward with force. Do this action alternately with both feet. This can beautify the lines of the legs and relieve muscle pain.

　　Don't worry about breasts

　　Jumping rope will not cause sagging of the breasts, as long as you wear tight-fitting sportswear, but do not wear bras with steel rings or pads.

　　It is not safe for fat people to jump rope

　　Jumping rope isn't the best way to lose weight, but it's a simple and easy overall workout. When obese people do aerobics, I will not let them jump more than 8 beats (that is, 64 beats) each time. Jumping thousands of times at a time will cause too much damage to the knees. If you have injuries to your feet, knees, or waist, you are least suitable for this kind of exercise. Relatively speaking, walking, jogging and swimming are safer.