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Skipping rope has good weight loss effect
A skipping rope, a clearing, plus a good mood, simple exercise can bring you unlimited happiness and health. Jumping rope looks simple, but it is not easy to play. There are many ways to jump, and different jumping ways have different effects on human body.
Skipping rope can exercise strength, enhance the coordination and responsiveness of the body, and enhance the cardiopulmonary function. In short, different skipping methods can bring different exercise effects. Wu Shuo, Ph.D. in Sports Training, Beijing Sport University, can exercise the agility of rope jumpers by jumping more, such as crossing hands, shaking twice or shaking twice, while if you want to exercise cardiopulmonary function, you should jump slowly for a long time, for example, for a group of 20 minutes.
Boxers often use skipping as a training method. They exercise endurance by jumping at a constant speed for a long time, and train their reaction sensitivity by skipping rope at variable speed and pedaling three rounds. Wu Shuo, skipping rope can improve boxers' cardiopulmonary function and aerobic capacity. In addition, boxers should constantly dodge and react quickly in the competition, and fancy skipping rope perfectly meets this demand.
Recently, skipping rope is favored by women who lose weight, which makes sense. Because in terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. This is a sport that consumes less time and energy. Tests show that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. As long as the speed of 120- 140 times per minute can be guaranteed, 600- 1000 calories can be burned in one hour. In addition, there are many kinds of skipping rope, which can be done at any time and learned once, so it has always been a very popular fitness method and weight loss method.
Some people think that skipping has a great influence on the knee, but some experts point out that the influence of skipping on the knee is only 1/7 to 1/2 in running. Dr. Wu believes that the impact force can be reduced to a safe range as long as the landing method is correct. He suggested that, first of all, rope jumpers should jump on some lawn, mud or plastic fields with moderate hardness to reduce the impact; Secondly, we should take positive and conscious buffer actions. Using forefoot jumping can reduce the impact on ankle and knee joints. Bend your knees when you jump.
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Benefits and practice methods of skipping rope
Skipping rope is the best aerobic exercise Why? Because skipping rope can reduce excess meat in legs, hips and waist; Make the action agile, stabilize the center of gravity of the body, and make the muscles of the whole body symmetrical and powerful. As long as you have a rope in your hand, you can jump in any space without other special equipment or special clothes. A group of professional women once did an experiment. Their ages range from 19 to 42. Everyone skips rope for five minutes every day, five times a week, for four weeks. It is found that skipping rope can eliminate fatigue. Women who have been attacked by fatigue all day have now broken through this barrier, so the phenomenon of being sleepy at three or four in the afternoon has disappeared and the work efficiency has also improved. It can be seen that skipping rope is of great benefit to human body. Here is a brief introduction to some practice methods and precautions of skipping rope.
How to learn to jump rope first, practice manipulating the rope; Second, practice rhythm jumping; Finally, combine the two. I believe anyone can do such a simple process.
(1) jump method
Jumping with your feet together, there is a rebound action: every time you jump over the rope, your feet will be on the ground again.
Jump with your feet together, no rebound action: jump over the rope continuously.
One-legged jump: that is, two feet jump in turn, much like running.
(2) the speed of jumping
Slow: 60-70 jumps per minute on average.
Faster: average 140- 160 times per minute.
(3) Step of skipping rope
The first stage: learn to manipulate the rope.
Measure the length of the rope first, double the rope, and its length should be from the armpit to the ground. This is the standard. Then put your hands on your sides and keep them vertical, that is, your elbows are at right angles to your arms. First, the right hand holds both ends of the upper rope, and starts to wave and turn around until the right hand can move freely, then change the left hand and do the same action.
The second stage: the beat should keep up with the beat of the rope.
Once again, turn the rope like the first stage, but listen carefully to the sound of the rope touching the ground and connect each sound into a beat. Now, you not only make the rope rotate, but also your feet jump together. Practice until your feet can keep up with the rotation of the rope, so that your hands and feet can move at the same speed. This exercise is to promote muscle coordination of eyes, hands and legs. If you start correctly, your skipping posture will reach the standard in the future. It's always not easy at first, don't worry, as long as you have perseverance, you will be able to dance smoothly.
The third stage: skillfully cooperate with the movements of the first two stages.
Bounce your feet together and come back: most rope jumpers use this method. First of all, you don't need a rope, just jump on the ground with your feet and count one, two, two in your mind. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action need not be too laborious. In other words, 12 12 equals a weight and a weight. When you jump hard, the rope passes under your feet, and when you jump gently, the rope is on your head. All you have to do is follow this rule and jump a few times.
Jump with your feet together without bouncing: this is a method of continuous jumping. Every time you jump, the rope passes under your feet. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.
When you first practice, you always use the jumping method with rebound action, which is a slow jumping method. But you can do whatever you want without rebounding, and the speed is up to you.
Matters needing attention when skipping rope
One-legged jump: exactly like running, two feet take turns off the ground. This is the standard skipping posture. You can run all the way, or you can stay put and jump. Before skipping rope, do warm-up exercises, move the joints of arms, knees and toes, and then start jumping. Keep your body straight, but not stiff. Look straight ahead with your feet on the ground (not your heels). Don't shake your arm too much when waving the rope. Jump on the soft grass or carpet. If you jump on hard ground, you must wear thick soft shoes.
Ideal time and place for skipping rope.
Obese people should jump rope before meals, because exercise before meals can reduce appetite. Skipping rope is a great sport. If you feel sleepy in the morning, jump rope several times first, which can make you clear-headed and energetic. But skipping rope before going to bed has a completely different effect. One person has insomnia. Since he jumped rope every night before going to bed, he no longer had to take sleeping pills, and fell asleep immediately after jumping rope. As for the location of skipping rope, as mentioned earlier, you can jump in any space, as long as there are enough ropes to swing, such as big rooms, corridors, bedrooms, garages, basements and so on. Jumping rope outdoors is more ideal. Skipping clothes
Old loose clothes are most suitable for skipping rope, which is one of the reasons why skipping rope is easily accepted by people. It's best to add a belt around the waist, so that clothes won't slide up and down because of jumping. Length of skipping rope
Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.
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