Jumping rope is one of the weight loss exercises that many women apply. This exercise works the most on the legs. Therefore, many people worry whether skipping rope will make their calves big. Bazaar Vietnam will accompany you to find the answer.
Does skipping rope to lose weight have big calves?
When jumping rope, the muscle group in the calf is continuously stretched and stretched. The reaction from the foot and the force of the knee will work on the thigh and calf muscles. Due to a lot of activity, the leg muscles will develop and become toned. After a long time of practice, you will feel your legs are hard, solid and can see the tendons and muscles rising up.
In the opinion of professional fitness trainers, skipping rope properly will not make calves bigger. On the contrary, if you practice this exercise regularly, you will own strong and toned legs.
Does skipping rope to lose weight have big calves ? The answer is no for the following reasons:
To develop strong muscles like bodybuilders, you need strong impact and intensive exercise. Jumping rope only helps the leg muscles develop to a certain extent, not excessive growth. Therefore, jumping rope can’t make your calves bigger, or muscle groups that emerge too big.
Jumping rope, in addition to making muscles sharp, also has the ability to burn excess fat. This fat is replaced by muscle groups. Muscle is heavier and more toned than fat. Therefore, the calves will become stronger and slimmer.
In addition to the ability to help toned legs, jumping rope every day also brings many good health benefits. Specifically:
Good for the heart: When you jump rope, you will stimulate the heart muscle to work harder, increasing blood pumping to the organs. Jumping rope properly and regularly will help you have a healthy heart and limit stroke.
Burn fat: According to calculations, jumping rope continuously for 30 minutes can burn 450 calories. Doing 80-100 jumps/minute is equivalent to running 10km or cycling 30km/h. Thus, jumping rope is an exercise that helps you burn calories and fat effectively.
Strengthen bones: Jumping rope helps increase bone density, promote bone health and prevent osteoporosis.
Increase endurance: Regular exercise is a way for you to increase your body’s endurance. If you maintain the daily jump rope exercise, you will find your body more supple and stronger.
To choose a jump rope exercise to lose weight, you can choose one of the following types of jumps:
1. Two-legged jump
First, you close your feet together. When the rope is almost touching your feet, jump with both feet at the same time. When landing, pay attention only to the tip of your toes to the ground instead of your whole foot. This will prevent knee injuries. At the same time, landing on your toes will help you speed up while jumping. The faster the jump speed, the more fat is burned.
2. Jump steps
This is a jump rope for beginners. With this dance, you leave your feet slightly apart. When the rope is almost touching your leg, you throw one foot back, the other foot jumps over the rope. The next jump, you jump your back foot over the rope, the other foot throws back. Continue jumping with each leg in turn until the end of the exercise.
3. Jump like you’re jogging
This dance will work the calf and thigh muscles. At the same time, jumping like jogging also helps to slim the abdomen and firm the buttocks. When the rope reaches your leg, you lift your leg and perform a continuous jogging movement. To increase the difficulty, you can raise your legs a little higher.
4. Jump rope with split legs
This exercise will work hard on the inner thighs. When you land on the first beat, place your feet close together like a two-legged jump rope. On the second beat, you spread your legs wide. Alternating leg closing and spreading leg movements will help slim legs.
5. Does skipping rope to lose weight have big calves? Jump rope around
With this exercise, you can choose to put your feet in the style of a two-legged jump, a step jump, a jog or a split. The difference is that when you land, you need to turn left or right. Just like that, the next beats you rotate to form a circle.
Note the correct jump rope so that the calves do not get big
1. Choose the right jump rope
Jump ropes are designed in many sizes, suitable for each different body shape. You need to choose a jump rope that is compatible with your height. To test, you hold the two handles of the rope, use your foot to step on the middle of the rope. Next, you stretch the rope up. If the grips are level with your armpits, the jump rope is suitable.
2. Choose dancing shoes
Shoes to wear when jumping rope is also an important factor for you to practice well. Shoes help you increase your bounce when jumping, limiting foot pain. You should choose a pair of shoes that fit well, not too tight or too wide. In particular, shoes should be made of soft materials, hugging feet and cool.
3. Where to practice jumping rope
In addition to caring about skipping rope to lose weight if you have big calves, you should pay attention to the place of practice. The dance practice place should be flat, spacious, not too hot or too cold. You can practice jumping rope in your home, park, gym, or open ground.
4. Time to jump rope
You should jump rope at least 90 minutes after eating. Do not jump rope when hungry or have just eaten.
5. Don’t skip the warm-up step
A good warm-up will help you reduce the risk of injury such as a dislocation or sprain. You can warm up your legs by walking gently in place for 5 minutes. As for the hands, you hold the two ends of the rope and swing the rope from side to side in the figure 8.
6. Maintain exercise
You should maintain at least 3 sessions of jumping rope per week. Each session is about 20-30 minutes, oscillating 1,000 dance beats.
7. Don’t over-exercise
Any exercise is effective when practiced with a reasonable intensity, suitable for physical fitness. You should start practicing jumping rope for a short time, then gradually increase it. If you feel overwhelmed and tired, you should adjust the frequency and intensity of your exercise.
What to do when jumping rope has calf pain?
During dance practice, you may experience calf pain. Some of the reasons for this phenomenon are:
• You did not start or did not start properly.
• You jump rope with intensity and frequency beyond your body’s ability.
• You bend too deeply during landing.
• You have only practiced dancing 1 or 2 times.
Here are some tips to help you limit calf pain when jumping rope:
• Warm up well before starting to exercise.
• Perform dances from basic to advanced.
• When you’re new to dancing, it’s a good idea to dance for 10-15 minutes with a basic dance pattern.
• Choose the right shoes and jump ropes.
• Ensure normal physical condition, not full, not hungry or tired when practicing dancing.
So, if jumping rope to lose weight has big calves , the answer is no. Jump rope exercises help you own a flexible body, toned legs. You need to pay attention to how to jump rope properly for the training to bring the best results.
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