Who is skipping rope not suitable for? Exercise can improve the body's resistance. Many people will do some exercise to ensure their health. Skipping rope is the way most people will choose, but you may not know that some people are not suitable for skipping rope. Let you see who is not suitable for skipping rope.

Who is not suitable for skipping rope? 1 Skipping rope is a good exercise, and most people can do it, but some people are harmful to their health:

Overweight population

Overweight will also bring too much pressure to the knees when jumping, and overweight people have high fat content, and fat vibration will bring harm to the body. Therefore, heavy people are not suitable for skipping rope. Such people can choose moderate aerobic exercise such as swimming and brisk walking to exercise.

The old knee injury has not healed.

Skipping rope is not suitable for people with old knee injuries. This is because when the foot touches the ground, the body cushions the knee too much.

Some occupations that need to stand for a long time, such as teachers, salespeople, nurses, etc., are all high-risk groups of varicose veins. The doctor suggested that if you are engaged in a similar occupation when you are young, it is best to go to the hospital for a related examination for middle-aged and elderly people before skipping rope to rule out varicose veins.

Old people, osteoporosis

Jumping for a long time will put a lot of pressure on your knees. Not only skipping rope, long-distance running and mountain climbing are not suitable for the elderly, osteoporosis, disc herniation or other people with lumbar spondylosis.

Venous dilatation patient

Patients with varicose veins have high venous pressure. The main force of skipping rope is the repeated jumping movement of lower limbs, which is easy to cause swelling of lower limbs and aggravate the condition.

Who is not suitable for skipping rope? Two points for attention in skipping rope

Select the appropriate venue equipment.

Dusty or sandy ground and uneven concrete ground should be avoided. It is best to choose wooden boards or elastic PU floors, lawns with moderate hardness, wooden floors and mud floors for indoor gyms to avoid damaging joints and causing concussion.

The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

Wear the right clothes

When skipping rope, it is best to wear sportswear or light clothes, soft-soled shoes or sports shoes, which will make you feel relaxed and comfortable and less injured.

Make full preparations for the event.

Before skipping rope, it is best to exercise the whole body, especially the relevant parts, such as shoulders, arms, wrists and ankles, to avoid sprains and contusions. After skipping rope, the speed is from slow to fast, step by step.

Correct jumping method

The method of skipping rope is to take off and land with the forefoot. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body extremely and become a natural bending posture. When jumping, breathe naturally and rhythmically.

Practice step by step

When you start to practice skipping, you should go from slow to fast, from easy to difficult. Learn the various movements of single-person skipping first, and then learn more complicated multi-person jumping or group skipping movements.

I-word duration

Skipping time is generally unlimited, but you should avoid causing physical discomfort. Don't jump rope for half an hour before and after meals. School students can practice during recess or after class or extracurricular activities.

It is not safe for fat people to jump rope.

Skipping rope is not the best way to lose weight, but a simple and easy overall training. Fat people are not allowed to jump more than eight beats at a time (that is, 64 beats) when doing aerobics, but skipping rope thousands of times at a time is too harmful to their knees. If the feet, knees and waist are injured, it is the least suitable for this kind of exercise. Relatively speaking, walking, jogging and swimming are safer.

Shoes must be high-top and shock-absorbing.

When skipping rope, you must wear shoes that can absorb shock and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You must buy ordinary sports shoes to protect your ankles and soles.

Jumping rope won't turn into elephant legs.

The thighs won't get thicker because of skipping rope, and they're not that high. Skipping rope will make the leg muscles smooth. In addition, this activity actually does not help to lose weight, but enhances heart and lung function.

Jump without kicking, jump for nothing.

After the jump, you must do stretching exercises. For example, stretching the calf: one foot is stepped on the step, half of the other foot is placed on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.

Don't worry about breasts.

Skipping rope won't cause sagging breasts. Just wear a tight sports bra, but don't wear underwear with rims and cushions.

Who is suitable for skipping rope?

Suitable for most people.

Correct method

1, take off and land with the forefoot, remember not to land with the whole foot or heel to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When jumping, breathe naturally and rhythmically.

2. Grasp the handles at both ends of the rope with both hands. Usually, one foot is stepped in the middle of the rope, and both arms are bent to make the forearm level, and the rope will be pulled to a suitable length.

3. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, the upper arm is approximately horizontal, and the wrist is used to make the hands do circular motion on the side.

4, to practice step by step, the speed and length of skipping rope should be based on personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.

5, skipping time, generally not subject to any restrictions, but in order to avoid causing physical discomfort, do not skip rope half an hour before and after meals. And don't drink too much water before skipping rope.

6. Don't stop immediately after skipping. You should continue to skip rope or walk at a slower speed for a while, and then stop when the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.

Benefits of skipping rope

1, skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness in low temperature season, especially for women. 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 aerobic exercise with less time consumption and high energy consumption.

2. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. 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 and healthy.

3. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity.

4. Skipping rope can promote the development of human organs, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality.

5. The whole body movement during skipping rope and the stimulation of thumb acupoints by holding rope 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.

6. Research has confirmed that skipping rope is a whole-body exercise, and all organs, muscles and nervous system of human body are exercised and developed at the same time, so long-term skipping rope can prevent stomach diseases, such as obesity, insomnia, arthritis, neuralgia and other symptoms.

At the same time, medical experts believe that skipping can train people's jumping, speed, balance, endurance and explosive power, and at the same time, it can cultivate accuracy, flexibility, coordination, tenacious will and enterprising spirit.

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

9. For lactating and menopausal women, skipping also has a positive effect on relaxing emotions, which is also of great benefit to women's mental health.