What abdominal muscles can be trained by jumping rope

When jumping rope, your limbs and body need to use the same mode to repeat the exercise for a long time, which can not only strengthen the operation of the cardiovascular system, but also consume calories to achieve the best purpose. And multiple sets of muscles in the body also need to work continuously, jumping rope needs to move the calf muscles, quadriceps, thigh meat, shoulders, back, arms, and of course, the abdomen. Because when you jump and fall, the abdominal muscles must be tense in order to maintain the stability of the upper body, and when you jump, you also need to build up strength and force through the waist and abdomen.

When jumping rope, your rectus abdominis, transverse abdominis, internal oblique muscles, and external oblique muscles, which are all part of the abdominal wall muscles. The rectus abdominis muscle, which is the main part of the stomach, the internal and external oblique muscles are located on the side of the stomach, and the transverse abdominis muscle is in the stomach. If you're breathing heavily while jumping rope, then the transverse abdominis muscles get a bigger workout.

Jumping rope exercises the strength and technique of the waist and abdomen Jumping rope at a steady pace is enough to work the abdomen and waist, but the effect will be better if you change the workout slightly . For example, jumping forward or backward with variable speed or fancy jump rope, and the speed can be changed from fast to slow, which can make the waist and abdomen work harder. In addition, variations such as running jumps, leg lifts, or cross-leg jumps can also increase the amount of exercise in the abdomen.

Pay attention to the weight of the rope To have the best effect, increasing the resistance of the skipping rope will have a greater effect, and the method is the weight of the rope, which can improve the effect of muscle movement. The heavier the rope, the better the workout. The heavier the rope or handle, the more difficult it is to swing.

In addition, you can also use the method of jumping rope with weights, tie a sandbag to your ankles, or wear a weight-bearing clothing.

Skipping rope can exercise the strength of the lower arm muscles, leg muscles, waist and abdominal muscles, back muscles and ankles, which can mainly exercise the coordination of the whole body's movements!

Among all kinds of fitness sports, some foreign fitness experts have particularly praised rope skipping in recent years. Because it has many advantages:

1. The low temperature season is especially suitable for this kind of exercise.

Rich Sandanle, a well-known fitness expert in the United States, believes that there are many kinds of skipping ropes, which can be simple or complex, can be done at any time, and can be learned at any time, especially suitable for fitness exercises in the season with low temperatures. In terms of exercise, continuous skipping rope for 10 minutes is almost the same as jogging for 30 minutes or dancing fitness dance for 20 minutes.

Second, it is an exercise that has health care functions for a variety of organs.

British fitness expert Mum emphasized that jumping rope can enhance the function of the body's cardiovascular, respiratory and nervous systems. His research has confirmed that jumping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, high blood pressure, muscle wasting, hyperlipidemia, insomnia, depression, menopausal syndrome, etc.