What are the benefits of long-term adherence to skipping rope? Skipping rope is a common exercise in life. Many people will exercise by skipping rope, but skipping rope needs persistence if they want to see the changes in their bodies. What are the benefits of long-term adherence to skipping rope?
What are the benefits of long-term adherence to skipping rope? What are the benefits of practicing skipping rope?
Skipping rope is not only a game for children, but also a good way to keep fit. Skipping rope 10 minutes is better than jogging for 30 minutes or dancing for 20 minutes. Skipping rope can promote blood circulation, protect the heart, improve vital capacity and be beneficial to physical and mental health. Skipping rope is an outdoor activity with a lot of exercise. Be sure to prepare all parts of your body before practice, especially your ankles, wrists, shoulder joints and elbow joints.
The length of skipping rope varies from person to person. If it is continuous fast-paced skipping, it is best not to exceed 10 minutes, otherwise the heart will be overwhelmed. If you jump for a while and have a rest, it is advisable to take 30 minutes at a time. The specific amount of exercise depends on the individual's physical strength and needs. Never force yourself to meet any standards.
Start slowly, with the increase of persistence time, you can gradually improve the speed of skipping. Keep it slow, with an average of 60-70 hops per minute; The faster speed is maintained at an average of 140- 160 times per minute.
What are the benefits of long-term adherence to skipping rope?
It is inevitable that you will sweat when skipping rope outdoors in winter. When you stop, you should put on your coat in time. Skipping rope is not only a game for children, but also a good way to keep fit. Fitness enthusiasts can join the group according to their own schedule and exercise time, and experience the fun of multi-person skipping.
In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as a strength training with less time consumption and high energy consumption. Skipping rope can promote blood circulation, protect the heart and improve vital capacity; It can also promote the development of teenagers, enhance their physique, develop their intelligence and be beneficial to their physical and mental health.
Get up sleepy in the morning. If you jump rope first, you can make your mind clear and energetic. Jumping rope at night will make you sleep well. Skipping rope also has the function of losing weight. According to research, obese people can reduce their appetite by skipping rope before meals.
Long-term adherence to skipping can train people's bounce, speed, balance, endurance and explosiveness, and also cultivate accuracy, flexibility and coordination. For example, between retirees and colleagues in the unit, we can often jump rope, which not only encourages each other, but also increases the interest. In emotional communication, people's tenacious will and enterprising spirit are also exercised. Especially young people at work, they will have a better understanding of teamwork and mutual assistance.
Health summary:
It can be seen that the benefits of skipping rope not only exercise our bodies, but also exercise our spirits. In fact, the real meaning of fitness is here. Fitness is not only for fitness, but also for achieving our physical and mental balance, so that we can jump up healthily and happily. Skipping rope has many advantages. Welcome to continue reading this article: it is good for your body and mind. Skip rope for ten minutes every day.
What are the benefits of long-term adherence to skipping rope?
1, sideways oblique jump: This action can train endurance and strengthen abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
2. One-legged knee jump: bend the right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
3. Jump with your legs apart and together: First prepare to jump rope (refer to Exercise 2), and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
4. Cross your arms: First do the skipping preparation exercise (refer to Exercise 2), and then cross your arms. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
5. Jump around: Two people practice skipping rope. One person squats with his legs apart, shaking the rope to make the skipping rope draw an arc on the ground, while the other person keeps jumping off the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
6. Side-foot jump: Start with the simple skipping method (refer to Exercise 2), then jump rope with both hands and wrists swinging, jump rope with the right foot, and the left foot that does not touch the ground leans to one side, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
7, crab walk: two students as a group, tied their knees together with skipping rope, into two people and three feet. In the exercise, two people walk sideways in the direction of travel to see which group walks fastest.
8. Four-person freight: four people are a group, and four skipping ropes are used to form a "well" shape. Everyone grabs two rope ends and puts a volleyball in the middle of the word "well". In practice, four people cooperate to prevent the ball from falling, and the team that arrives at the destination first wins.
9. Jumping the big rope: connect the short skipping ropes one by one. The length depends on the number of people practicing. Many people jump rope.
10, "Bamboo Dance": Use skipping rope to imitate the "Bamboo Dance" of ethnic minorities, and ask the students who pull the rope to straighten and tighten the rope. Another advantage of skipping rope is that the "bamboo pole" will not pinch your feet.
1 1, spring jump: Imagine that you are a one-legged spring with your feet together and your forefoot standing. Shake and jump once.
12, double jump: swing once, jump twice in succession, and the period of each rope swing is slightly longer than that of "spring jump". This movement has obvious rhythm, which is easier than the previous group, so that you can adjust your breathing after a nervous "spring jump".
13, ski jumping: imitate the action of skiers when they bypass obstacles, and put their legs together. When jumping, they first jump 30-40 cm to the left or right, and then jump a considerable distance in the opposite direction in the next jump. This cycle goes back and forth.
14, bell jump: a jump method evolved from "spring jump". Put your legs together. In the first cycle, swing the rope and jump forward one step, then jump backward one step in the second cycle, and so on.
15. Cross-legged jump: Start with a "spring jump" action, then separate your legs horizontally in the air and fall back to the ground. In the next rope-throwing cycle, the legs jump up, fall together in the air and fall back to the ground. This cycle goes back and forth.
16, Jump:: In each rope swing cycle, one foot jumps rhythmically and takes turns jumping. Lift one leg on your knees and relax your calves, just like walking on the runway.
17: leg lifting: the essentials of the action are basically the same as "walking and jumping". The main difference is that the knee joint should be raised to the same height as the waist, and the trunk should be upright. This action is good for improving the strength of leg muscles and waist muscles.
18, fist step: the center of gravity moves back and forth, and the legs take turns to slightly kick forward to lift the feet off the ground. One rope swing period, each leg jumps 1-2 times. Although the range of this movement is small, it is efficient, which is a great test of endurance and a good promotion.