Do you know the benefits of skipping rope? Skipping rope is an intense exercise, which requires athletes' cardiopulmonary ability, so people with heart disease are not suitable for skipping rope. Many people don't know the benefits of skipping rope. The following is the relevant content I have compiled for you. Interested friends should come and learn about it.
What are the benefits of skipping rope 1 1. What are the benefits of skipping rope?
1, lose weight
The exercise of skipping rope is relatively large, and the intensity of skipping rope 10 minutes is similar to that of jogging for 30 minutes. Sticking to skipping rope can get rid of the excess fat in legs, hips, waist and arms, and can make the whole body slim and make the body lighter.
2. Prevention and treatment of cervical spondylosis
In the process of skipping rope, the bones such as the spine and lower limbs will constantly vibrate and collide with each other repeatedly, which can promote blood circulation in the bones and enhance metabolism, which is very helpful for preventing cervical spondylosis.
3, enhance the coordination of the body
When skipping rope, all joints and muscles of the body are required to cooperate rhythmically, which can enhance the flexibility and coordination of the body and improve the balance and elasticity of the body.
4. Enhance the toughness of bones.
When skipping rope, repeated stimulation of bone collision can promote the differentiation of bone cells and effectively prevent the loss of calcium ions. Long-term skipping can promote the transformation and reconstruction of bones, increase the density of bones, promote the repair, growth and development of bone lesions, and thus enhance the toughness of bones.
5. Enhance the function of the nervous system.
When skipping rope, you need to concentrate. In order to keep the continuity of skipping rope, you need to concentrate all your attention and control the rhythm. The process from jumping several times at the beginning to dozens or hundreds of times is the performance of comprehensive strengthening of the nervous system.
brain
When skipping rope, it will produce benign stimulation to the nerve endings of the feet and act on the higher nerve centers of the brain, which can play a role in strengthening the brain. When skipping rope, the body mainly bounces and kicks the lower limbs. At the same time, when waving the upper arm, the waist will cooperate well and the upper and lower limbs will move alternately. This can not only exercise the chest, back and diaphragm, but also coordinate with each other. The brain in the central position plays the role of command and coordination. All these can enhance the vitality of brain nerve cells, which is conducive to the development of intelligence.
What are the benefits of skipping rope? 2. What should I pay attention to when skipping rope?
Skipping rope should pay attention to the length and thickness. Hard ropes are used for beginners, and soft ropes are used after proficiency. The length is ideal when you put your foot on the midpoint of the rope and both ends can reach the armpit. There are also soft-soled sports shoes, which are slightly thicker, or high-top shoes (soft-soled shoes) with soft texture and light weight to avoid ankle injuries. And it is best to wear sportswear or light clothes.
It is best to choose lawn, wood floor or mud with moderate hardness for skipping rope. Avoid dusty, sandy and uneven websites. Before skipping rope, you should do some preparatory activities, such as leg press, stretching, waist turning, etc., which will open all joints of the body, minimize the harm caused by improper exercise and improve the flexibility of the body.
Remember to relax and stretch after skipping rope, so that the calf will not form ugly muscle blocks. Step by step, those with poor endurance can jump for five minutes first, ten minutes the next day and fifteen minutes the third day, and persevere.
What are the skills of skipping rope?
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. The way to hold the rope is to hold the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
When swinging the rope forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on the side of your body. Every time the rope is shaken, it rotates up and down from behind the ground meridian, and the rotation speed of the rope is directly proportional to the speed of the hand-cranked rope. The faster you shake it, the faster the rope turns. When stopping the rope, one foot is extended, the forefoot is off the ground, and the foot follows the rope stopped under the foot. When rocking backwards, one foot comes out, the heel leaves the ground, the sole touches the ground, and the rope stops at the sole. 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.