It was cold, and when it came to outdoor sports, many people flinched.
What to do? Jump rope!
Skipping rope is a sport that does not require a specific occasion and time, and it is also a popular fitness sport suitable for autumn and winter.
The easiest method is the most effective
1
Muscle gain
Jump rope is a mixture of aerobic and anaerobic exercise, which can exercise muscles in multiple parts of the body at the same time, which can not only make the muscle groups stronger, but also enhance the strength of the lower limbs and the strength of the joint ligaments.
2
Strong heart
Skipping rope is beneficial to the body and mind, and it lasts for 10 minutes, which is almost the same as jogging for 30 minutes or dancing for 20 minutes, which can be described as a kind of strength training that takes less time and consumes more energy.
Long-term skipping rope accelerates blood flow back to the heart, strengthens the heart's pumping function, and thus enhances endurance.
In addition to this, jumping can give the brain more energy and make the brain's ability to think and react more quickly.
3
Fat loss
Jump rope burns fat, and some data show that jump rope can burn 300 to 400 calories in 20 to 30 minutes, and the effect is better 3 times a week.
Long-term adherence to skipping rope can effectively burn fat in the legs, buttocks and abdomen, making the body slim and slim, and even boxers will lose excess fat through skipping rope before the game.
4
Fitness
Long-term adherence to skipping rope can train people to bounce, speed, balance, endurance and explosiveness, and also cultivate accuracy, flexibility and coordination.
For example, between retired elderly people and colleagues in the unit, they can often carry out multi-person jump rope, which can encourage each other and increase the interest, and in the emotional exchange, it also exercises the tenacious will and spirit of striving.
Skipping rope is also a "technical" job
Many people think that jumping rope will cause damage to the joints of the lower limbs, but this is actually a cognitive misunderstanding.
The adverse effects of skipping rope on the knee joint are not related to the sport itself, but to the choice of exercise style and sports venue.
Posture points
The basic movements of jump rope are one-foot jump, one-foot jump, two-foot jump, two-foot empty and left and right jumps, etc.
The correct jump rope posture is for the forefoot to jump and land on the ground, and the knees are slightly bent to avoid bending the knees sharply.
Keep breathing evenly during the skipping rope process, do not take off too high, the height is 2 to 4cm, ensure that the skipping rope just passes through the soles of the feet, the speed should not be too fast, and can be adjusted according to the specific situation.
When shaking the jump rope, use your wrist strength to shake the rope, and the forearm is naturally bent, keeping the large arm close to the torso.
Note: Fat and middle-aged women should use the jumping method of both feet rising and falling at the same time, and the jump should not be too high, so as to avoid joint injuries due to too much weight.
You can also try to do a certain number of tiptoeing exercises every day, and then start jumping rope exercises after weight loss or physical adaptation.
Venue selection
Jump rope can choose soft and moderate lawn, wooden floor and dirt jump rope, do not carry out on hard cement floor, so as not to damage the joints and cause dizziness.
Rope skippers can opt for soft, lightweight high-top shoes that can avoid ankle injuries.
Equipment selection
The rope used in the jump rope should be soft and hard, the thickness is moderate, beginners should use hard rope, after proficiency can be changed to soft rope.
When our feet are in the middle of the rope, both hands hold the ends of the rope and straighten them, and the height of both hands is to the armpit, which is the appropriate length of the jump rope.
Exercise intensity
Skipping rope should be gradual, slow at the beginning, and as the persistence time increases, the speed of skipping rope can be gradually increased.
The slow speed is maintained at an average of 60 to 70 jumps per minute; the faster speed is maintained at an average of 140 to 160 times per minute.
5
Exercise time
The length of time to skip rope varies from person to person.
If it is a continuous fast-paced jump rope, it is best not to exceed 10 minutes, otherwise the heart will be overwhelmed.
If you are hopping for a while and resting for a while, it is advisable to take 30 minutes at a time.
The specific amount of exercise depends on the individual's physical strength and the amount of needs. Don't force yourself to meet any standards.
6
Warm up before jumping
Skipping rope is an outdoor activity with a large amount of exercise, and you must prepare all parts of the body before practicing, especially the ankles, wrists and shoulder joints, and elbow joints.
Do not sit down immediately after the jump rope is over, and walk at a slower pace for a period of time to calm down slowly.
7
Precautions
It should be reminded that not everyone is suitable for jumping rope, and these people should try to avoid:
People with poor physical fitness foundation and perennial inactivity;
People who have suffered a knee injury;
People who are overweight are prone to impact on their knees;
People with coronary heart disease, cardiac insufficiency, moderate or above hypertension, chronic bronchitis and other diseases.
Source: Wellness China