As a kind of exercise that makes various jumping movements in swinging around the rope, it is also a systemic aerobic fitness exercise suitable for all ages, and it is an excellent fitness exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes about 400 calories every half hour, which can effectively train the individual's reaction and endurance, help maintain the individual's physical fitness and coordination ability, and greatly help the cardiopulmonary system, coordination, posture, weight loss and other organs.
Second, the advantages of skipping rope
1 Skipping rope consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
It is absurd to say that skipping rope makes the chest and buttocks droop. Skipping rope can make the excess fat in the chest and buttocks disappear, and make the pectoralis major and gluteus maximus strong and elastic, so it can make your chest and buttocks strong and plump. Skipping rope won't make your stomach droop! But before skipping rope, you should pay attention to warm up, exercise your shoulders, wrists, knees, waist and ankles, and don't drink a lot of water before skipping rope, just like other aerobic activities.
Someone else asked if skipping rope could grow taller. Professor Du Minlian from Pediatrics Department of the First Affiliated Hospital of Guangzhou Sun Yat-sen University of Medical Sciences reminded parents that there is a time limit for human growth, with the fastest growth in infancy, a stable growth period after the age of 3, the second peak of growth and development before puberty, and a slowdown after puberty. Height is not innate, heredity has little effect on height, but nutrition plays a leading role, so special attention should be paid to reasonable nutrition within 2 years old. In addition, exercise also helps children grow taller. The best exercise is skipping rope, which has a certain effect on bone growth. Improve bone blood circulation, secrete growth hormone and promote height. It is a scientific research achievement of the former Soviet Union that skipping rope can promote the growth and development of teenagers, but there is little hope that adults with closed epiphysis will grow taller by skipping rope. Some people grow 2 cm at the age of 27, so many boys' epiphyses are not closed at the age of 20. If you want to know whether the epiphysis is closed, you can go to a regular hospital to make a bone age film. Advise friends who want to grow taller and lose weight: make up for the deficiency with scientific methods.
4 Time and frequency of skipping rope. Theoretically, strenuous exercise is not allowed before and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite, which is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. Experts don't advocate morning exercises. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to 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.
Skipping rope is not a simple sport, it needs the combination of hands and brains to make dazzling fancy. When friends practice skipping rope, they should think and discuss with their peers more, and when they accumulate to a certain extent, they will make a breakthrough.
Fourth, exercise various organs.
1 according to the research of experts at home and abroad, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong. Skipping rope is also very effective for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep the body fit, make the movements agile and stabilize the center of gravity.
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Skipping rope can promote the development of human organs, be beneficial to physical and mental health and keep fit.
Develop intelligence, enrich life and improve comprehensive quality. When skipping rope, the whole body movement and the * * * of holding the rope on the thumb acupuncture point will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for strengthening the brain.
It can strengthen the muscles and bones, promote blood circulation and strengthen the immune function of the lymphatic system, which is very important for relieving constipation. Constipated people can try to increase the rotation of waist and hip when walking, and walk like a model, which can play the role of abdominal cavity, strengthen the peristalsis of internal organs, especially gastrointestinal tract, and promote the absorption of nutrients and the discharge of waste. Good for children, good for health.
4 can determine children's mathematical concepts: many children can count, but often recite or mechanically, and do not understand the true meaning of numbers. Jumping rope activities can help them connect abstract numbers with practical things, let children understand the actual meaning of numbers and form the concept of numbers. Skipping rope can improve children's memory ability: because of the "correspondence" between counting and skipping times, abstract and boring numbers become concrete images. In this way, the child's cerebral cortex is stimulated, and the child's interest is improved, thus transforming abstract memory into image memory.
Skipping rope can promote children's intelligence: the human body will feed back information to the brain during exercise, thus * * * the brain's positive thinking, and skipping rope is nothing more than that. By going back and forth with information, the brain's thinking is accelerated, judgment is more accurate, and physical activities are flexible and powerful, achieving ingenuity. At the same time, it can make the language clear and fluent, thus promoting the coordinated development of children's intelligence, physical strength and adaptability.
5 can cultivate children's rhythm balance: skipping rope is an activity that the left and right hands and feet operate at the same time and have a certain rhythm. This can effectively promote the coordinated development of children's left and right hemispheres, and also cultivate children's sense of regular rhythm, so that children's psychology and physiology can be fully developed.
6 can form a child's sense of orientation: in skipping activities, sometimes it is a single jump, sometimes it is a double jump or a multi-person jump, and sometimes it combines simplicity with complexity and jumps out many new tricks. This is conducive to cultivating children's accurate formation of time concept and orientation perception.
Skipping rope can exercise calf muscles and explosive force, and also help to lose fat (fat) in all parts of the body, especially in the abdomen. But you can't exercise your whole body muscles.
Satisfied, please adopt.
Can skipping rope exercise the whole body muscles? Thank you for your help. But if you exercise all your muscles. Swimming is the best choice.
Can a rubber towel exercise your whole body muscles? Not bad, but the effect is not good.
Can skipping rope exercise leg muscles? Bow leg, scientific name O-leg, is generally caused by natural formation or acquired vitamin deficiency, which is caused by bone bending and has nothing to do with exercise. Skipping rope obviously won't lead to bowlegs, but it can exercise calf muscles, arch endurance, elasticity and cushioning force of kneecap cavity, and at the same time reduce the loss of meat in the calf, thus playing a role in shaping.
Can the flat support exercise the whole body muscles? No, I can only practice the endurance of transverse abdominal muscles, and I can't practice anywhere else. In fact, flat support is useless.
What exercise can exercise the whole body muscle push-ups?
Whole body muscle exercise plan A 1 dumbbell bench press barbell bench press straight arm clamp chest exercise
Lifting dumbbells, straight arm, flat barbell and shoulder lifting training
A2 Pull-down and horizontal pull-back training with instruments.
Dumbbell Bend and Barbell Bend-Practice two heads
Lift the nape of the neck, bend your arms and pull down-practice three heads
A3 barbell squat, oblique kick, back kick, front kick and back heel lift-all leg exercises.
Sit-ups must be done every day, so I didn't write them down one by one.
I'm too thin to grow muscles. My training is heavy, few times and many groups.
At present, I usually use 12 as a group and make 5-6 sets of each instrument, which is relatively heavy. Finally, I just need to make 8- 10 sets.
How to exercise the whole body muscles, strengthen exercise and supplement nutrition, please ask a professional coach for guidance, which is the fastest and most effective.
How to exercise the whole body muscles sit-ups, push-ups and so on.