The rope skipping method is wrong, the effort is wasted!
Speaking of rope skipping, many people’s first impression is that this is a simple and convenient rope skipping exercise. One rope can exercise an area of 4 square meters. In fact, adults can not only skip rope to achieve the effect of fitness, but children can also skip rope to meet the requirements of daily exercise and physical examination. Experts say that rope skipping is a full-body exercise that can reduce the fat of the entire body. The parts involved include calf muscles, thigh muscles, shoulders, arms and abdomen, especially the roots of the thighs, arms, waist and abdomen.
According to the survey, a simple rope skipping exercise will consume 400 calories in half an hour. Not only that, it will also have a good effect on cardiopulmonary function, body coordination and balance.
Rope skipping may seem simple, but that doesn't mean you can underestimate it. If skipping is not standard, it will cause great harm to the body. Now, I will show you the correct method and precautions for skipping rope before I coach in the gym. I hope to help you to achieve better exercise effects.
How to master the correct method of skipping rope:
1. Stand with your feet together, and grab both ends of the skipping rope with both hands.
2. When the skipping rope swings, the lower arm swings while the upper arm remains stationary.
3. During the jump, you don't need to jump too high, just let the rope go through.
4. Slightly bend your knees when jumping, this can provide a certain degree of cushioning for your body.
The amount of skipping weight loss exercise must be controlled:
Rope skipping beginners: 60-100 jumps per day. 2-3 times every 1 minute.
Skipping rope is normal: 400-500 times a day. Divide into 2 times every 1 minute.
How to control the degree of skipping rope:
The child's body is in the developmental stage and can rest besides exercise.
Therefore, the number of exercises per week is 4-6 times, and the rope skipping time should be controlled at about 30 minutes each time. Continuous fast skipping should not exceed 10 minutes each time. It is best to take a break and continue.
Slow rope skipping is maintained at an average of 60-70 times per minute, and faster speeds are maintained at an average of 140 to 160 times per minute.
Other notes for skipping rope:
1. Choose the right venue and wear the right clothes
Avoid dusty or gravel ground and uneven concrete ground. It is best to choose indoor gymnasiums with wooden boards or flexible PU floors, and medium-soft lawns, so as not to damage the joints and cause concussions.
When skipping rope, it is best to wear sportswear with breathable fabrics, which can quickly absorb water and effectively wick away perspiration, making movement more free. Wearing sports shoes can absorb shock. Wearing slippers and leather shoes is very dangerous.
2. Choose the right equipment and adjust the length of skipping rope that suits you
Choosing rope skipping equipment is also very important. Beginners usually use hard ropes, but they can be changed to soft ropes after proficiency.
Cotton rope: can be used to inspire children to skip rope.
3. Fully prepare for the activity and practice step by step
It is best to move the whole body before skipping rope, especially related parts such as shoulders, arms, wrists and ankles to avoid sprains and contusions. After starting to skip rope, the speed gradually changes from slow to fast.
To skip the rope, try slowly and try your best to gradually improve your abilities instead of forcing yourself.
4. Overweight people should be vigilant when skipping rope
For people who are too heavy, do not jump on one foot when skipping, otherwise you put your entire weight on one foot, which will damage your health, such as knees and ankles. It is recommended that people who are too obese try to land or run with both feet when jumping rope.