Skip reduce weight would not let a leg coarsens
Skip great variety, but Jane but numerous, can be done at any time, to learn, especially suitable for low temperature in season as a sport, and fitness in women particularly appropriate. Exercise for skip rope from for 10 minutes, and jogging 30 minutes or jump JianShenWu 20 minutes, it is little less time consuming, energy consumption of aerobic exercise.
Skip rope can enhance human body cardiovascular, respiratory and the function of nervous system. Experts research proves, skip rope can prevent such as diabetes, arthritis, obesity, osteoporosis, high blood pressure, high blood fat, muscle atrophy, insomnia, depression, menopausal syndrome, etc DuoZhong disorder disease, on the lactation and postmenopausal women for, skip return and have the positive role of the mood relax, and also to help women's mental health.
Women skip to reduce weight step by step
To want to use rope skipping reduce weight of the women, let not thy heart, to learn step by step. But at first, only 1 minute jump in situ; After the body such as adapt to extend to 3 minutes, 10 minutes, until a consecutive jump half hour. A jump, half an hour to 90 minutes of physical activity, jogging has is the standard of aerobic exercise the amount of weight loss. Skip rope of time, usually without any restrictions, as long as avoid causing discomfort before and after dinner, pay attention to a half hour don't skip rope.
Don't jump too fast, but also to pay special attention to the extension of a calf muscle in every hop, in principle, and 100 and 200 next can have a short rest. If you want to achieve the best of the effect that reduce weight of every minute, at least will jump 70-100 times or so can
Severe rope skipping exercise don't stop immediately after down, should continue to slower pace skip rope or walk a period of time and let blood circulation to return to normal, can stop. Then do some stretches to remember and ease of action, relax your leg muscles, is a true end movement.
note
1. Skip rope should be wear soft texture, light weight of high help shoes, avoid an ankle injury.
2. The hard and soft and thick rope moderate. Beginners usually appropriate USES hard rope, skilled can change after soft rope.
3. Choose soft hard moderate lawn, woodiness floor and the site of the mud is good, not in the cement floor of the hard to avoid the damage of rope skipping, joint, and easy cause dizziness.
4. Skip rope should be used when the sole of the foot even before takeoff and landing, bear in mind that don't use the feet or heel be born, lest brain is shaken.
5. The fat people and middle-aged women appropriate USES feet and ups and downs. At the same time, also don't step on too high, lest too weight and injured because joints.
6. Skip rope before you let the feet, legs, wrists, ankles, some preparation activities, then can make the after skipping some relaxing activities.
Stretching exercise to prevent skip calf coarsens after reducing weight
Worth explanation is, although there are many benefits of skip rope lose weight, but many are worried about reduce weight would skip rope MM let leg coarsens. The reality is the vast majority of the MM thick no change after skipping calf, and a few people become big. Because some people's genes is how difficult long muscle movement, there are a few who are a little movement will long muscle. So choose motion reducing weight according to their situation and decide. Generally speaking long-term exercise crus muscle, will lose fat, let calf muscles get tight and not change, reducing the legs around, curve graceful good-looking.
After exercise do some stretching exercise can also prevent leg coarsens? :
Stand straight, a leg to step back, keep the sole touchdown, one step behind leg stay straight forelegs, bending, the body vertical. His arms try to pull back. Insist on 8 and 12 seconds, change the legs and do it again.
Stand straight, a leg out and stay straight forward, bending hind legs, the body be tiny to thrust forward, his arms in the former taut. Insist on 8 and 12 seconds, change the legs and do it again.
Stand straight, lift up a leg, with his hand grasping shoes, try to close to the hips. Keep the hip, knee and approach, balance of the upright leg slightly curved, such as balance is the difficulty, can hold the wall or chair. Insist on 8 and 12 seconds, change the legs and do it again.
Generally speaking, the stretching exercise time is about 10 to 12 minutes, do action should be in place when, can turn the body joints, and ligaments are open. But also want to match with the weather was temperature, extended or shortened. Feel the body temperature rises, but breathing to maintain them.
In addition, there is a trick can also prevent leg coarsens: using two hands into his fist and pat crus, each crus, 3 to 5 minutes can.

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To cross platform of reducing weight period?
To maintain a reasonable expectation no doubt, minus the original weight 5-10% healthy, and reduce heart disease, type 2 diabetes and high blood pressure risk of disease. Despite this, the study found that the expectations of overweight weight loss quantity is often the limit of two to three times. A study of obese women studies show that respondents 17% weight loss is "disappointing", weight is reduced by 25% to reach "acceptable" level.

The reality and expectation of the gap between the target weight can lead to underestimate won weight loss. Some studies show that the weight loss goals will gradually unrealistic damage behavior change of continued efforts to continue to work hard, and it is lasting weight loss required. Modest expectations, especially includes speed reducing weight of moderate to expectations, can make the effort to keep the normal weight in orbit.

Adjust the target weight experts agree in six months, lose weight is 10% of the original real. Eat less every day 500 to 1000 calories quantity of heat, weight loss rate is 1 to 2 pounds a week. But, after six months, weight loss is stagnant is a common phenomenon.

There are several factors that lead to lose weight stagnation. For instance, to the plan reducing weight, often leading to the familiar to food or exercise therapy of slack. In addition, weight loss, the quantity of heat of the metabolism is lower. In order to make up for this kind of situation, recovery rate of weight, need to further reduce the quantity of heat that absorbs from food, or improve body activity the quantity of heat that use up.

As in six months of positive dieting, reduce weight stagnation, with experts often suggest to assess weight loss goals. To many people, and will struggle for goal is adjusted for keep the lighter weight, has rather than continue to lose weight. Weight and keep a few months later, and restore actively to reduce weight is to the right.

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