作者：爱吃肉肉的肉肉

之前觉得无绳跳绳效果肯定没有有绳好，某书上很多推荐跳无绳的都是新手，因为有绳会打到自己、有绳跳起来累所以跳无绳，但这些对我来说不是问题，所以一直“不屑于”跳无绳。

但由于种种原因只能在家里运动，怕吵到楼下邻居，就买了无绳试试。我买了无绳大球，跳起来和有绳一模一样！手臂承受的压力完全一样。真香了，跳绳老手也完全可以用，和有绳一样累。用过有绳和无绳，总结了下有绳和无绳的区别~

有绳跳绳：
最好是室外跳，室内跳最好和邻居沟通好哦。
①手脚需要同时配合，难度更高。
②全身运动幅度更大，燃脂效果更好。
③新手容易绊绳，被绳抽，老手可以操作各种花式。

无绳跳绳（适合新手小伙伴）：
①不限制场地，室内也可以跳。
②手脚不配合依然可以跳，难度较低，但也是在逐渐培养协调性。
③没有绳子的限制，前期幅度可以较小，慢慢过渡到较大幅度。
④前期不会被绳绊，被绳抽打，后期变式较少。

·相同点
减脂的原理是存在热量缺口，减脂效率取决于运动时心率，与有绳无绳无关，只要动起来都是可以减脂的。跳绳姿势基本一致，都需要保持抬头挺胸，大臂贴紧身体，手腕小臂发力，核心收紧，前脚掌着地，呼吸均匀。都不适合大基数的姐妹们！减脂最大的重点是动起来，并且是持续的动起来，还是建议新手们从无绳开始，因为比较简单，比较容易坚持，后期换成有绳的，学习能力强有一定基础的建议直接有绳也是没问题的。

那些觉得无绳跳起来更轻松的，可能第一买的球太小，负重不够；第二跳绳姿势不对，跳有绳脚跳的太高，无绳就不怎么抬脚，之前看一个up主测评就是这样，说自己是老手，测出来无绳比有绳消耗热量低，但我看她有绳跳的过高，无绳跳的低。所以姿势标准很重要！跳绳身体绷直，收紧核心，大臂尽量贴近身体，向后夹紧背部，双腿并拢，脚尖点地，膝盖微屈，跳起不用太高，刚刚能过绳即可。此外我不赞成单脚交换跳，虽然速度更快，但是第一对膝盖压力太大，第二个这比双脚跳轻松，锻炼效果不好。因为单脚跳类似于原地跑步，主要用小腿发力；双脚跳缩紧核心，腹部发力更多。

以上仅是个人观点哈，杠就是你对~

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