Many people like skipping rope because it is economical and convenient and has no special requirements for equipment and venues. Here I will explain to you how to choose skipping rope.

Choice of skipping rope

At present, skipping rope materials on the market generally include plastic, nylon, cotton thread, hemp rope, cloth rope, rubber and so on.

Among them, the plastic rope is relatively strong, although it is not easy to twist, but it feels too light, suitable for singles and beginners.

Nylon rope is strong and light, but it feels bad when thrown, and it is not easy to throw when many people jump, so it is more suitable for single use.

Cotton rope is moderate in hardness and weight, feels better when thrown, does not hurt when drawn on the body, and does not jump fast, which is more suitable for beginners and the elderly.

However, it should be noted that the cotton rope has a large friction with the ground and is easy to break, so it is not advisable to jump too fast. You can also choose a rope with a rubber sleeve wrapped in the middle.

The advantages and disadvantages of hemp rope are basically the same as those of cotton rope, and rubber sleeve should also be selected. It is difficult and laborious to jump with cloth rope, but the exercise effect is good, and it will not grind your hands after jumping for a long time, which is more suitable for young people with fast frequency and high requirements for exercise intensity.

The quality of rubber rope is relatively strong, and the wear resistance is also very strong, but it feels too heavy, which is not only difficult to throw, but also easy to twist and trip. This kind of rope is suitable for many people to exercise in combination.

Overweight is not suitable for skipping rope.

Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries.

People can judge whether they are suitable for skipping rope by their body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, the normal value is between 20 and 25, and over 25 is overweight.

And people over 30 are obese. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.

Overweight, up and down. If your body mass index is listed as overweight, you should pay special attention when skipping rope: First, don't jump on one foot, or your whole body weight will be pressed on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running with both feet at the same time; Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.

Can skipping rope reduce weight?

After such professional explanation, you should have fallen in love with beauty. Skipping rope can lose weight, but you must pay attention to the method. Scientific exercise can achieve unexpected results, but improper methods may get twice the result with half the effort. Finally, I hope you want to have an impressive figure and you can lose weight step by step through your own efforts.

Warm-up exercise before skipping rope

1, do some freehand exercises first to excite your muscles, such as imitating the jumping action of skipping rope.

2. Stretching the calf gastrocnemius and Achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process.

The main points of action are that the legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight forward, which is what we often call lunge. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.

3. Shoulder action Fold the skipping rope in half, hold both ends of the rope with both hands to straighten it, and the distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak.

4. Lie on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope in your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis to keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5. Stretch hamstring, lie on your back on the mat and bend your left knee. Use skipping rope to bypass Gaskin to prevent the left leg from straightening naturally, and slowly and forcefully pull with both hands to make the calf cling to the back of thigh for 20 seconds. Repeat the above actions with your right leg.

6. Stretch back muscles and tendons, stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

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