The benefits of skipping rope are suitable for all ages. Fitness can promote the metabolism of the body, and exercise can also help us get rid of fat. To arrange the exercise time reasonably, exercise can lower the body's blood sugar. Here I will show you the benefits of skipping rope and fitness exercise for all ages.

Benefits of skipping exercise for all ages 1 Experts say that skipping has the benefits of strengthening the brain, preventing diseases and delaying aging, which is very suitable for women.

1, which has a good promoting effect on cardiac function.

Long-term adherence to skipping rope can promote heart function and increase oxygen in human blood, thus making our cardiovascular system stronger and healthier.

2. Burn excess fat in the body

In terms of the amount of exercise, skipping rope 10 minutes is basically the same as jogging for 30 minutes. Jumping rope for an hour can make the body consume 1300 calories. Sticking to it every day will definitely make your body lighter and more agile.

3, improve breathing ability

Uninterrupted skipping can increase the breathing frequency and the amount of each breath, thus promoting the human respiratory function and reducing the possibility of respiratory diseases.

4. Enhance the function of nervous system.

When skipping rope, you must maintain a high degree of concentration. Only in this way can you keep skipping rope. This requires the nervous system to concentrate all its attention and control the rhythm. The process from jumping a few times to dozens or hundreds of times is the manifestation of the comprehensive strengthening of the nervous system.

5. Improve the overall physical fitness.

Specifically, skipping rope can exercise people's bounce, speed, balance, endurance and explosive power, and at the same time cultivate accuracy, flexibility and coordination.

6. Prevention of diseases

Skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases.

7, improve intelligence

Skipping rope can improve the brain's thinking sensitivity and judgment, and help people's left and right brains to develop in a balanced way.

8. Improve the quality of will

Jumping rope to a certain time depends entirely on the support of will quality, and a little relaxation requires starting all over again. For people with weak will, skipping rope may be used to challenge the will.

9, increase the effect

For teenagers, skipping rope can promote the growth of bones, improve the blood circulation of bones, stimulate the secretion of growth hormone and promote height.

10, promoting physical and mental health

There are many kinds of skipping rope, which can be simple or complicated and can be done at any time. The whole family can jump rope with two or three people, which is not only interesting, but also promotes a harmonious atmosphere in the family.

The best time to jump rope

Chinese medicine reminds that the best time for human activities should be from 3 pm to 8 pm, and friends who want to improve their skipping skills should not do it during this time. Some people "smell chickens dancing" in morning exercises, even get up at three or four o'clock to exercise, and then continue to sleep, which is not only easily affected by air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the most serious before sunrise, there is less oxygen at this time. After sunrise, green plants begin to photosynthesis, inhale carbon dioxide, spit out oxygen, and the air begins to be fresh. So don't jump rope after sunrise if you have time.

Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time is controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.

Precautions for skipping rope

1, make full preparations.

Warm-up activities can raise body temperature, reduce muscle viscosity, relax muscles, and make muscles reach the state needed for exercise. You should take part in high-intensity activities directly, and do no preparatory activities. Insufficient warm-up activities, muscle, viscera and nervous system functions are not excited, and muscle blood supply is insufficient. In such a physical state, the activities are stiff and uncoordinated, which is easy to cause injuries.

Have you ever seen some people blush after not running for too long or exercising too much? Do you know why? Should I continue running if I blush? This paper introduces the causes of easy blushing after running, the countermeasures and the breathing skills during running. Let's take a look at how to adjust your breathing after running!

It is easy to blush after running.

First: What may be the reason for blushing after running?

1 Of course, blushing after a stressful run is normal. Running can accelerate human metabolism and blood circulation. The blood contains high oxygen hemoglobin, so the blood vessels are red. With the running, the water in the human body will be consumed in the form of sweat, so that more blood will flow to the skin, the skin on the face will become thinner, and the face with rich capillaries will look red. This is the so-called blush phenomenon.

2. Blushing is not only physiological, but also pathological: for example, menopausal blushing, histamine blushing, carcinoid blushing, or blushing caused by other diseases need to be treated by a doctor.

3, pay attention to the voice of the body: for example, blushing and dizziness in winter, cold war, may be a cold. If you encounter the above phenomenon, please stop running in time, and if the circumstances are serious, you should seek medical advice in time.

Second: What should I do if I blush after running?

The main reason for blushing after running is that running makes the human body fever, blood vessels dilate and blood flow accelerate. Therefore, in order to alleviate this phenomenon, it is enough to properly replenish water and cool down. But don't wash your face with too cold water to reduce the temperature of facial skin. Because cold makes blood vessels contract, but when the temperature rises, blood vessels will rebound and expand, causing blushing.

Third: How to prevent blushing after running?

1. Diet, avoid alcohol and spicy food, such as coffee, tea and cola. Supplementing some vitamin B can also help nerve repair and soothe the nerves. In addition, we should avoid exposure to the sun, and be less angry, nervous or overly excited, because these will lead to facial redness.

2, facial skin is very thin, capillaries are easily congested when heated, and look like blushing. Usually wash your face gently, don't rub it hard.

3. Because everyone's physical quality is different and the skin on the human body surface is different, everyone's exercise mode and performance after exercise are also different. Some friends are sensitive to cold and hot changes, and the dermis of the skin is thin, which is not necessarily caused by allergies. Accurately speaking, the skin is not sensitive and fragile. When running in winter, you need to pay attention to the cold and warmth of your face to prevent frostbite.

The correct way to breathe when running

1, jogging, try to breathe through your nose, breathing through your mouth is skillful.

When jogging at low intensity, try to inhale through your nose instead of your mouth, especially in cold weather. Because inhaling through the mouth, cold air directly stings the throat and trachea, which is easy to cause upper respiratory tract infection and inflammation, cough and even suffocation, and it is difficult to run. Inhale through the nose, the nasal cavity warms the air, and the nose hair blocks germs, which can be avoided. When doing high-intensity exercise, the oxygen inhaled through the nose can only meet 27%-40% of the oxygen demand of the human body. When it reaches 3/4 of the maximum exercise intensity, it is recommended to breathe through the nose and mouth at the same time. If you only breathe through your nose, you will limit the amount of oxygen you can breathe in. When breathing through your mouth, you should pay attention to keeping your tongue against the upper jaw to prevent excessive cold air inhalation.

2. clothes should be loose

Besides skipping rope, other fitness exercises are the same. Clothes that are too tight will make us uncomfortable during exercise. So when skipping rope, don't wear uniforms with sharp or hard objects such as pockets, metal badges (such as league badges), pins and knives. Girls should not wear high heels, boys should not wear leather shoes, but should wear sportswear and soft-soled heels.

3. The venue is better

The site should not be slippery, hard, uneven or too small.

When skipping rope in winter, you should also keep warm to prevent freezing.

In winter, the outdoor temperature is low, so you should wear more clothes, warm up with a small skipping rope and then take off your coat. Put on clothes and pants in time after skipping rope and keep warm.

5. Prevention of knee joint injury

Before skipping rope, we should make full preparations to make the knee joint move flexibly and harmoniously, raise body temperature, reduce muscle viscosity, increase the extensibility of muscles and ligaments, and increase flexibility. If necessary, you can wear protective gear, such as knee pads and bandages.

6. Arrange exercise properly.

When the body is tired, the motor function of all parts of the body decreases, and it is easy to have reactions such as slow response, uncoordinated movements and decreased motor ability. At this time, if you are reluctant to jump rope, your body will be easily damaged. Therefore, before and during skipping rope, we should always pay attention to the reactions of muscles in different parts of the body. If your muscles are stiff, sore or feel "unwilling to exercise", you will no longer be reluctant to jump rope.

7, correctly grasp the technical action

Don't start practicing until you have fully mastered the essentials of technical movements. It's best to have a companion to protect you when you do a lot of high-load exercise.

8. The amount of exercise should be increased gradually from small to large.

It is not advisable to do the difficult high jump suddenly. There must be a period of simple movements to move limbs and joints, and then increase the amount of exercise after the body adapts. By skipping rope, I feel energetic, relaxed and comfortable, full of energy, enhanced physical and mental functions, good appetite and sleep, which shows that the amount of exercise for skipping rope during this period is appropriate; If you feel weak, listless, tired, loss of appetite and hate exercise, you should pay attention to reducing the amount of exercise.

9. It is not advisable to smoke immediately after skipping rope.

Smoking immediately after skipping rope, inhaling a lot of smoke into the air in the lungs, on the one hand, will reduce oxygen, on the other hand, chest tightness, asthma, dizziness, fatigue and so on will occur due to insufficient oxygen. Some data show that the risk of smoking when you are tired is greater than usual.

10, it is not advisable to take a bath immediately.

When skipping rope, a lot of blood in the body is distributed on the limbs and body surface. Once the exercise stops, the increased blood volume will continue for some time. At this time, if you take a bath immediately, it will easily lead to too much blood entering the muscle and skin, which will make the heart and brain lack blood supply.

1 1, not greedy for cold drinks.

After skipping rope, people will lose a lot of water, often thirsty and eager to drink water. Drinking a lot of cold drinks at this time is easy to cause gastrointestinal spasm, abdominal pain, diarrhea and other diseases.

Conclusion: Through the above in-depth understanding, we can clearly know that skipping rope often has many benefits. Not only that, skipping rope is also a fitness exercise suitable for all ages and men and women. I hope today's introduction can help everyone! Everyone must also keep exercising! Finally, I remind you that although exercise is good, you must do what you can according to your own situation!

The benefits of skipping exercise are suitable for all ages. 2 (1) It is simple, diverse and interesting.

There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time and learn it once. The characteristics of simple skipping rope are mainly reflected in the convenience and economy of venue, equipment and implementation conditions. Double skipping is not limited by the venue. Streets, fields, community schools, factories and mines can all be practice venues for synchronous skipping as long as the ground is flat and there are no potential safety hazards.

(B) the development of intelligence

There are many kinds of pattern skipping, and the left and right hands coordinate their movements at the same time. In the process of study and exercise, the balanced development of the left and right brain will greatly enhance the vitality of brain cells, improve thinking and imagination, and help develop intelligence. Therefore, skipping is also the best choice for brain health.

(3) high safety

The amount of exercise in pattern skipping can be large or small, and the exercise intensity can be freely mastered. Synchronous skipping rope has no direct physical confrontation, and the equipment is simple and safe. High jumpers can perform synchronous movements with different difficulties according to their own abilities, and even if they make mistakes, they are not easy to get hurt. Low-intensity skipping can also be used as a warm-up activity for other events.

Improve body shape and promote height development.

Skipping rope can improve body composition, such as reducing body fat and increasing bone mass, which is of great help to shape a good body shape. Skipping rope will consume a lot of calories, and the weight loss effect is also remarkable. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, and make the exerciser's body more fit, agile and stable.

Now you know the benefits of skipping rope. Skipping rope can improve physical fitness and function, so it is a beneficial and harmless exercise. If you realize the benefits of pattern skipping, hurry up and jump rope with me.