What are the benefits of jumping rope for people? Answer patiently!

Jumping rope is certainly good :

1. Skipping rope can promote blood circulation, protect the heart, and improve lung capacity. For teenagers, it can promote development, strengthen the body, develop intelligence, and be beneficial to physical and mental health;

2. Skipping rope after getting up in the morning can make the mind clear and energetic, and skipping rope before going to bed at night will make your sleep quality very good;

3. Long-term adherence to skipping rope can train people's jumping, speed, balance, endurance and explosiveness, and can also cultivate accuracy, flexibility and coordination.

Jumping rope is one of the most common and very convenient ways to exercise, although there are many benefits, but there are some things to pay attention to when jumping rope exercise:

1. The amount of exercise in skipping rope is actually relatively large, and the exercises should be prepared for all parts of the body, especially the ankles, wrists, shoulder joints, and elbow joints.

2. The length of rope skipping time varies from person to person, if it is a continuous fast-paced rope skipping, it is best not to exceed 10 minutes. If you want to jump for a while and take a break, it is advisable to take 30 minutes each time. The specific amount of exercise depends on the individual's physical strength and needs, gradually increase, don't force yourself to meet any standards.

It's too cumbersome!! In fact, to put it simply, it can improve the coordination of the body, improve the explosiveness of the legs, especially the flexibility of the ankle joint, and improve the cardiopulmonary function!

Hope you are satisfied!

If you have no exercise habits before, don't jump for too long at the beginning, so as not to overwhelm your body, and in severe cases, you may even have striated muscle syndrome. If you are very fat, it is advisable not to start skipping rope too early, reduce ** and then skip rope to reduce the pressure on the knee and ankle joints. If you want to lose fat and weight with the help of skipping rope fitness, you must develop a plan with the goal of weight loss, for example, complete 250 sets of 250 sets of tasks in 2 minutes every day.

In the face of the plan, it is necessary to blindly practice and complete, make a good decision before jumping, what kind of warm-up plan to take, seriously do ankle joints, knee joints, ligaments and bones special stretching for 5-10 minutes, and then take the rope and shake the rope with both hands to gradually awaken the activity of internal organs and the excitability of external muscles, joints, and bone iliacs, so as to activate the internal and external tissues and organs of the human body, actively avoid sports injuries, and improve the effectiveness of fitness.

Is the legs alternately running and jumping in small steps, or the legs double flying, is the legs alternately high lifting, or the legs kicking back, is a high jump, or a low jump, etc., to distinguish the ability to jump up empty as rent, advocate double bucket trillion feet close to the air low-jump skipping rope fitness, this way with the forefoot of the forefoot on the ground, kicking the ground alternately repeatedly, the rope skipping process of the human body center of gravity is very stable, the impact on the knees is the smallest, the most labor-saving.

Is it to jump every day, or to jump 1 day off and 1 day off? Is it a dance in the morning, another dance in the evening, etc.? If you take daily jumping, you can formulate the exercise load in this way, a workout day, the total number of rope skipping up to 1000 times, the total time of skipping rope up to 30 minutes, and the heart rate measurement in time for 10 seconds after exercise up to 25-30 times, or more, so that the exercise load is detailed and operable and can be evaluated, and the quality and effect of its exercise are naturally guaranteed by the rubber liquid.

In the process of skipping rope, there should be sweat! Don't drink 250-500ml of water into your stomach at once! After the jump, you can relax with a stroll! You can't take a cold shower in time after jumping! At night, you should develop the habit of soaking your feet in hot water for 10 minutes.

Personally, I think there are two skills that we should know when jumping the sensitive manuscript rope, on the one hand, we should clamp our arms tightly in the body, and on the other hand, we should pay attention to the light jump to protect our knees.

Use your hands to exert force, don't jump too high, jump and land with your forefoot, don't bend your body too much when jumping in the air, and breathe rhythmically.

Skipping rope is a very good aerobic movement, when jumping rope, you must pay attention to the force point, you can use your toes to form a cycle of strength by throwing your arms.

First, the choice of skipping rope

1. The primary and secondary school examination counting rope and nylon rope in the supermarket are too light to shake up, resulting in a large arc of the arm swing and an unstable position, and it is easy to hit the foot or step on the rope.

2. The slub rope is said to be friendly to novices, but the rope body is too light.

3. The weight of the rubber rope is appropriate, but the handle is too small to hold.

4. Weight-bearing skipping rope, this is to increase weight-bearing to accelerate the fat loss effect. The handle is equipped with balls, and it is smooth to shake. However, the weight-bearing jump rope is too heavy, and the physical exertion is too great, and it alone cannot complete a day's exercise.

Finally, make a summary: light rope, choose a suitable handle; Heavy rope, choose colloidal thickening, handle has a smooth treatment.

Second, about the force action

When I first started skipping rope, I didn't pay attention to my posture, and after three or five days, I experienced pain in my ankles, anterior calf pain, knee pain, hip pain, and solar pain. I believe that many friends have also encountered it to a greater or lesser extent.

When jumping, if you rely too much on your calves to push the ground, your ankles will hurt easily; Jumping too high and too fast, the center of gravity is too forward when landing, and the body is not bent enough, which is easy to cause pain in the front of the calf, knees, and hip joints.

Skipping rope is essentially a jumping exercise, and the correct way is: when jumping, exert force from top to bottom, and the hip joint drives the thigh and then cooperates with the calf to push the ground; When falling, the force is released from the bottom to the top, and the ankles, knees, and hips are bent moderately to cushion the impact from the ground.

3. About the speed of skipping rope

If the jump is too slow (60-80 min), the squat time increases, and the pressure on the ankles and knees will increase.

If you jump too fast (>130 min), the body will reduce the bending of the joints, which will reduce the landing and reaction time, and the impact on the joints will increase accordingly.

Therefore, 100-120 min is a relatively safe jump rope speed.

Fourth, the standard rope skipping method

Stand with your body naturally staggered with your ankles slightly apart, facing forward, and looking about 3 meters ahead. The upper arm is close to the body, the elbow is slightly bent outward, and the palm is facing or the wrist is downward to shake the rope, and make a circle on the side of the body.

The rope should be rotated at a uniform and rhythmic pace, with the toes on the ground (this can relieve the impact on the knees, reduce the damage to the soft tissues, and the vibration and injury to the ankle bones), and the movement should be as light and elastic as possible.

The shoulders are relaxed, the waist and abdomen are tightened, and when you jump, the body is in a natural bending posture (the calves should not be straightened, otherwise you will be super tired and easy to become thicker), at the same time, the breathing should be natural and rhythmic, and you should pay attention to closing your mouth when jumping rope to prevent your teeth from hitting your tongue.

How to set the length? Keep your body upright, step on the middle point of the rope with one foot, and straighten the two skipping rope handles upwards at the same time.

1. Jump and land with the forefoot, remember not to land with the whole foot or heel, so as not to shock the brain, when jumping in the air, do not bend the body excessively, and become a natural bending posture. When jumping, breathe naturally and rhythmically.

2. When swinging forward, the big arm is close to the sides of the body, the elbow is slightly abducted, the upper arm is approximately horizontal, and the wrist is used to make the two hands make a circle on the side of the body.

3. Hold the handles at both ends of the rope with both hands, usually step on the middle of the rope with one foot, bend the elbows of both arms to lift the forearm flat, and the rope is straightened to the appropriate length.

4. The time of skipping rope is generally not limited in any way, but to avoid causing physical discomfort, do not skip rope within half an hour before and after meals. And do not drink a lot of water before jumping rope.

5. To practice step by step, the speed and length of skipping rope should be determined according to personal circumstances. Start with 5-10 minutes at a time, then gradually increase the time.

Be sure to jump with your legs clamped and lift your buttocks upward, so that your buttocks, thighs, calves, ankles, and toes will get a good shaping effect. Fat and middle-aged women should use both feet to rise and fall at the same time. At the same time, the jump should not be too high, so as not to injure the joints due to too much weight.

Stand on your tiptoes slightly, touching the ground with the balls of your forefoot, being careful not to jump too high.

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The text in the box.

The correct method is only good if you experience it in the exercise, and generally speaking, you can use the forefoot to jump rope to relieve pressure.

Jumping rope is a very good way to exercise, but if you don't jump in the right way, then it will only be half the effort. So what should we pay attention to when jumping rope? Today, Lao Wei will share with you the correct way to skip rope.

1. Alternate knee lifts

When jumping rope, our body should be straight, our feet should be naturally separated and shoulder-width apart, and our hands should hold both ends of the rope respectively to do the rope skipping exercise. When jumping, keep your left foot in a normal jumping position and lift your right foot to the front hip position. The legs swap places with each other until they stop.

2. Both feet rise and fall at the same time

When jumping rope, you should pay attention to jumping and stepping on the ground with the forefoot all the time, which can relieve the impulse, reduce the damage to the soft tissues and the ankle bone by the recoil force of the ground. When jumping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated to prevent sprains.

3. Don't jump rope on the concrete floor

Since jumping rope is a relatively strenuous exercise, if possible, try to choose a lawn, wooden floor and dirt field with moderate hardness and softness, or spread a blanket or plastic directly on the concrete floor to cushion the damage to the brain and joints.

4. The time should be appropriate

Of course, skipping rope is not effective in a few minutes, generally speaking, it is best not to skip rope for less than 30 minutes, otherwise it will not help you shape up. Of course, it is not said that the longer the jump, the better, and it is best not to exceed two hours, because too long will also get tired, and it may lead to inattention and injury. It is recommended to control the rope skipping at 4 to 6 times a week, each time lasting more than half an hour, and the effect will be better.

5. Do stretching exercises after jumping

After jumping rope, you must remember to stretch, many people will ignore this step, the process of stretching is conducive to muscle shaping, but also can prevent the appearance of radish legs, and at the same time, when stretching, you can also make the leg lines more slender, and the leg lines are more perfect.