1, get ready
Warm-up and proper preparation are very important before skipping rope. You can jog, stretch and do some basic full-body activities to get your body into motion gradually. In addition, choosing the right skipping rope is also the key. It is recommended to choose a skipping rope with moderate weight and appropriate length.
Step 2 control the rhythm and time
Skipping rope should pay attention to the rhythm and time control. Jump rope three times a minute, that is, each group jumps rope for about 20 seconds. In the process of skipping rope, we should pay attention to maintaining a stable rhythm and appropriate intensity to ensure that each group of skipping rope can be completed within the specified time. If you can't adapt to high-intensity skipping at first, you can start with a group of 15 seconds and gradually increase the time.
3, gradually increase the difficulty
When you can easily complete three groups of skipping in one minute, you can try to increase the difficulty, such as increasing the skipping time of each group, increasing the number of skipping groups and trying different skipping methods. These challenges can continuously improve the cardiopulmonary function and endurance level, and make skipping more interesting and challenging.
Benefits of skipping rope
1, improve cardiopulmonary function
Skipping rope is an aerobic exercise, which can improve heart and lung function and enhance physical endurance. Jumping rope can effectively exercise the cardiopulmonary system, improve the body's ability to absorb and utilize oxygen, and thus better provide energy for the body.
2. Enhance coordination ability
Skipping rope requires hand-eye coordination and body balance. By skipping rope, you can exercise the coordination ability between the brain and the body, and improve the reaction speed and flexibility. In addition, skipping rope can also enhance the balance ability and spatial perception ability of cerebellum, which is helpful to improve the coordination and balance of the body.
3. Promote weight loss and shaping.
Skipping rope is a kind of high-intensity aerobic exercise, which can consume a lot of calories and help to lose weight and shape. Skipping rope can exercise the muscles of the whole body, especially the legs and core muscles, which helps to shape a fit figure. In addition, skipping rope can also improve the basal metabolic rate and help maintain a healthy weight.