It is said that "exercise is the best anti-disease medicine", and many people hope to enhance physical fitness and reduce diseases through exercise. However, the work is too busy, the gym is too far away, the financial situation does not allow... There are always all kinds of reasons that make most people give up halfway on the road to exercise and fitness.
In fact, there is such a way of exercise that you are not unfamiliar with, compared to running, swimming, etc., not only the requirements for the venue and time are lower, but also economical and efficient, which can help you easily exercise your whole body! It's just that – jump rope.
First, skipping rope: the best weight loss and slimming exercises
Skipping rope, also known as "the best weight loss and slimming exercise", even circulated on the Internet "jump rope 10 minutes = running for half an hour", "jump rope for a month, lose 30 pounds" and other statements, is this true or false?
In fact, skipping rope is indeed a low-time, high-energy-consuming way of exercising. It can make it easier for people to achieve the "golden fat burning heart rate" through the in-situ high-frequency beating of "one move and one stop", that is, the heart rate is in the range of (220-age) * 0.6 ~ (220- age) * 0.7, and the fat burning efficiency is rapidly improved.
But to say "jump rope for 10 minutes = half an hour for running" may indeed be an exaggeration.
The data shows that if you jump rope at a medium speed of 70 to 80 per minute, it consumes about 100 kcal of energy for 10 minutes, which is similar to the effect of jogging for 15 minutes;
At this rate, skipping rope for 30 minutes a day consumes about 9,000 kcal a month, and all the energy consumed is converted into fat, which is about 1.2kg. So from the perspective of helping to lose weight and slim down, it is still a good exercise.
However, there is no need to feel discouraged by this, while "stepping on the leg" jump rope, if you can "control your mouth", the effect of weight loss is even better! Moreover, the benefits of skipping rope are not only weight loss, these 3 major advantages can not be ignored:
Second, in addition to weight loss, jump rope also has 3 major benefits!
1. Exercise the muscles of the whole body
The combination of fast and slow jump rope can achieve the effect of aerobic exercise and anaerobic exercise at the same time, and exercise the muscles of multiple parts.
When jumping rope, the shoulders, back, arms, calf muscles, abs, quadriceps and thigh muscles are involved, effectively increasing ankle, knee ligaments and lower limb strength.
2. Train the sense of balance in the body
There are many tricks of jump rope, such as single foot jump, double foot jump, cross jump, etc., which require us to adjust the state of the body in time according to the swing of the rope, which helps to improve the body's reaction ability and flexibility.
At the same time, skipping rope requires a high degree of coordination between hands and feet, which can ensure the coordinated development of upper and lower limb muscles and help to train the body's sense of balance.
3. Strengthen cardiopulmonary function
Skipping rope can improve the strength of the heart muscle, promote the delivery of oxygen and metabolic substances in the body, and achieve the enhancement of cardiopulmonary function. Jump rope also allows the blood to get more oxygen in a short period of time, which helps to improve cardiopulmonary endurance.
Third, do 5 wrong things, beware of the more you jump the more "hurt"!
It should be noted that although skipping rope can help strengthen the body, if it is not jumped correctly, it is easy to hurt the body. Especially the following 5 things, many people have done wrong!
1. Do not warm up before jumping rope
Skipping rope is a full-body exercise in which the joints and muscles of the whole body are involved. If you do not warm up before starting, you are likely to increase the risk of muscle strain and joint damage.
Moreover, the exercise intensity of the jump rope is high, if you do not warm up, the body suddenly transitions from a resting state to a state of exercise, there is no buffer period, which may bring too much burden to cardiopulmonary function.
【Suggestion】: Before jumping rope, you can perform warm-up exercises such as cross-jumping with hands and feet, high leg lifting, and trotting in place.
2. Jump rope on the hard ground
Jump rope jumping will produce impact force after landing, if the ground is too hard, the body joints are not well buffered reception, easy to hurt the knee, resulting in fine damage to the joints, there may be calf pain, ankle pain and other situations.
【Suggestion】: In order to protect the joint, it is best to jump rope on elastic plastic ground; if you can only jump rope on cement floor or tile floor (such as home), you can pad a layer of elastic blanket shock absorption cushioning.
3. Incorrect posture when jumping rope
◎ Jumping too high when jumping rope will cause a greater impact on our joints;
◎ When jumping rope, the feet are too far apart, and it is easy to be tripped by the rope and fall;
◎Excessive or complete flexion of the knee when jumping rope will increase the risk of joint injury.
【Suggestion】: Take off the height of 2-4cm, ensure that the rope just passes through the foot; when jumping, the feet are close, the front foot is on the ground when landing, and the knee is slightly bent.
4. Jump rope on an empty stomach
Many people think that the fat burning effect of fasting jump rope is better, so they always like to jump rope hungry. However, when the blood sugar in the body is low on an empty stomach, and then jumping rope will make the blood sugar in the body quickly depleted, which may cause hypoglycemia, dizziness, and even fainting and other symptoms, which is really not worth the loss.
【Suggestion】: Rest for a period of time after meals and then exercise, as long as the exercise time is sufficient, you can also achieve a fat burning effect close to fasting exercise.
5. Do not stretch after jumping rope
When jumping rope, every time you jump up and land on the ground, the body will be impacted by the reaction force of the ground, and most of the impact force is buffered by the calf muscles, which will cause the muscles to become tight, congested, and swollen. If the leg is not stretched in time after the end of exercise, it is not conducive to the relaxation of the leg muscles and the return of blood.
【Tips】
Skipping rope is good, but it's not for everyone. For people who have osteoporosis, rheumatoid arthritis, obesity, etc., the knee is under pressure when jumping rope, and it is easy to hurt the knee;
In addition, for people with heart disease, hypertension, arteriosclerosis and other diseases, the exercise intensity of skipping rope may lead to chest tightness, shortness of breath and other uncomfortable symptoms, and may even induce myocardial infarction and cerebral infarction.