Lose weight with a program rope skipping + Overhead Squat

What program to follow to lose weight with a jump rope? I make the jump rope . I want to lose weight because after too harsh regime dur...

What program to follow to lose weight with a jump rope?

I make the jump rope . I want to lose weight because after too harsh regime during which I quickly lost 4 kg in a week, the yoyo effect made me take 9 kg in 2 months. I weigh 63 kg and measuring 1.60 m. I want to lose 5 kilos to weigh 58 kg again because now I do not feel good in my body. What sports program with a jump rope and what diet do you recommend to lose thighs and regain a flat stomach ?

Muscle toning and diet program

Your overweight is light but I advise you not to try to lose weight too fast. Set yourself two months to make an initial assessment. During this period you can aim a more complete toning by coupling a rope jumping program with an exercise body weight , the squat.You will increase your basal metabolism and lose weight fast by burning more calories at rest, alternating with 5 minutes rope exercise to body weight called Overhead Squat . You will need to run it with a stick, a broomstick for example. If you have a heavier bar is good too.
The advantage of this exercise is that it tones the larger muscles of the body without making them look larger.Basal metabolism is faster and increased. The affected muscles are those of the thighs , the buttocks and the back . It must be done without lifting the feet off the ground and keeping the bar vertical feet. It is not necessary, especially in case of pain in the knee joint, to descend too low bending; do half squats with thigh obliquely and not horizontally, is already good.The key is not to take off your heels and keep your back straight, stick being held either on the neck or over the head. Of course you have to stop when there is a pain, but if a few warm-up curls were executed before you start, it is possible that the pain no longer appear during the session. Finally, we must absolutely avoid going knees inward during bending. By having the toes pointed outward facing (duck) knees will be less stressed.

sports program Jump Rope + Overhead Squat

This program jump rope with bar also requires a timer

So alternate: 5 minutes of rope, 30 squats, 30 seconds rest 5 minutes of rope, 30 squats etc. ... The complete training time is 30 minutes. Squats should be performed at a steady pace but not at maximum speed; must be able to finish a series of 30 squats without getting winded. This session should be repeated 3 times a week. Your muscles will not grow but simply tone.

Another program with the same objective, lose weight with a jump rope is available onthis page . It requires some experience of building muscle as the proposed fitness exercises are technically more difficult because all asymmetric , ie it must first perform the exercise on one leg and then the other, unlike the overhead squat. The result is a refining and toning the thighs and glutes without volume gain.

food program for a healthy lifestyle

The power level during these two months get used to take as a snack an apple mid-morning but never sweets or cake. You can also snack on nuts (almonds, hazelnuts and walnuts) but never candy. Must be replaced by another habit so that it becomes either a scheme of limited time but a new lifestyle. During the main meals halve the proportion of butter, or better yet, replace butter with canola or olive oil. Reduce also from fat cheese.For the rest continue to eat normally. This should largely be enough for you to lose thighs, look for size and especially your welfare.