Scientific studies show that skipping rope burns 1,300 calories in an hour, which is equivalent to three hours of jogging. There are tests: Every Minute Jump 140 times, jump 10 minutes, the effect of the exercise equivalent to jogging for about half an hour. Insist on jumping rope for a month, 70-80 times per minute, jumping 30-40 minutes every day about can lose fat 3kg. If again with tube shut up, reducing the fat effect will be better. At the same time, skipping rope can not only help weight loss but also on the whole body muscle has a certain exercise effect. It can also allow the respiratory system, heart, and cardiovascular system to get adequate exercise.
In this way, skipping rope is indeed a very good choice for good health. But don't worry, because rope skipping seems simple, but you need to learn to understand that knowledge is not simple. Accidentally jump wrong, but the effect is negative oh!
Here are some of the mistakes you can make about jumping rope:
1. Jumping rope is not about jumping as high as possible
Jumping so high all the time only hurts your calves and makes them visually thicker.
2. Go straight up and down without bending your calves
This is more common in experienced rope skipping. To pursue the speed of jumping rope, only landed on Tiptoe. Although it looks good, jumping rope puts a lot of pressure on your knee joints and makes you more likely to get injured.
3. Jump rope when the foot outside the figure eight jump rope, inside figure eight
The former will lead to front leg pain, foot direction is not right, and how to practice all pain. The latter injured the knee, the long-term cost of the knee.
4. Don't swing the rope too much with your shoulders
This will only result in shoulder pain the next day, preferably with the upper arm clamped and the forearm and wrist swinging the rope.
So how should we use skipping rope scientifically and correctly?
Step 1: choose the right jump rope
1. The recommended rope is light, handle heavy, preferably with a jump rope counting function.
2. Hold the handle with both hands, one foot on the rope, and pull the jump rope straight, the length just to his chest.
Step 2: Always warm up before jumping rope
Be sure to stretch your calves and Achilles tendons, which are the most important. Because the jump rope process in these two places is always in a high state of tension. Recommended warm-up moves such as jumping jacks, high leg lifts, back kicks, etc. . Starting without warming up can easily cause muscle strain.
Step 3: Action Essentials
1. Stand naturally with your hands on the jump rope; bend your arms to your sides
2. Don't Jump Too High, just 3 to 5 cm. The best landing knee cushion, the heel in the whole process is off the ground.
3. Keep your stomach tight, your back straight, and breathe naturally.
4. Don't swing the rope too much while jumping, clamp your upper arms and swing the rope with your forearms and wrists.
Step 4: Stretch after the jump
This is very important! Before and after each exercise, moderate stretching is very necessary.
The next is the jump rope precautions:
1. Skip rope and lose weight gradually
Do not always listen to the internet saying “A movement, a month thin 30 pounds.”. Don't jump rope 2,000 times a day. Don't go for speed, go step by step. For example, just started 500, after adaptation to add to 1000, followed by up.
2. Don't jump rope barefoot and avoid jumping on hard ground
It's best to wear sneakers with cushioned insoles. Try not to jump on hard ground like concrete. This can strain the joints and cause knee injuries. If you want to jump at home, you'd better have a cushion. Can not disturb the downstairs, but also can protect themselves.
In addition to the ground, you should also pay attention to the jump rope not all the balls of the foot on the ground, with the ball of the foot.
3. Don't jump on an empty stomach
Skipping on an empty stomach is good for fat loss, but it can lead to low blood sugar. Don't skip rope 30 minutes before and an hour after a meal. It can cause stomach problems.
4. The leg, the knee has the injury person, the physical strength itself weak person, does not suit the skipping rope
With the very high weight of the general high pressure on the knee partner, rope skipping will only increase the burden on the knee. Next, the chest big person jumps rope to want to notice, must prepare the sports underwear, otherwise can because of the gravity reason, smashes the raw pain.
Post time: Sep-28-2022