Skipping rope for a long time is better for our health. When we exercise at the right time, it is more conducive to promoting blood circulation. This exercise can help us exercise well. Aerobic exercise is very beneficial to our health. Exercise can lower our blood sugar. Let's take a look at the knowledge about long-term skipping on health.

Long-term skipping rope makes your body better. Benefits of skipping rope 1:

1, skipping can promote the agility, posture, balance, coordination and flexibility of the body, and at the same time promote the healthy development of people's body and mind.

2, skipping rope can not only exercise the muscles of the whole body, but also help you lose excess fat in your hips and thighs, so that your body shape is constantly bodybuilding, and the muscle fibers in your thighs and buttocks are stronger.

3, relieve backache. People who often sit for a long time, especially office workers, suffer from backache. Jumping rope after work every day is very helpful to relieve back pain.

4. Prevent osteoporosis. Skipping rope can prevent osteomalacia, enhance bone strength and burn fat efficiently.

Why do you suggest skipping rope instead of running?

Skipping rope consumes about 1000 calories per hour, with the highest calorie consumption as high as 1300 calories, and the fat burning rate is more than twice that of jogging. Skipping rope for half an hour can consume about 300 calories, which is equivalent to a bowl of white rice.

According to research, jumping 140 times * *10 minutes per minute is equivalent to jogging for 30 minutes. Skipping rope can not only reduce fat and weight, but also shape.

Of course, any exercise will consume, and the amount of consumption depends on your exercise intensity and exercise time.

Who is not suitable for skipping rope?

Although skipping rope is so simple, anyone can jump easily. Actually, skipping rope is still necessary. Skipping rope is not recommended if the legs and feet are clumsy, injured, or injured in the waist.

Precautions for skipping rope:

There is also a correct skipping method. Beginners' skipping posture is often wrong, so we should focus on standardized movements and be strict with ourselves, otherwise the wrong skipping posture will easily hurt our knees and other joints, jump high and bend our knees excessively, which will have a great impact on our knees.

Skipping essentials: 5 minutes/section, 5-6 sections per day, 6 days/week, long-term persistence, can effectively lose weight. Slow speed: 60-70 hops per minute on average; Faster: average 140- 160 hops per minute.

1, don't jump rope within half an hour before and after meals, and don't drink too much water before jumping rope, otherwise it will easily cause physical discomfort.

2. Obese people with body mass index over 30 are not suitable for skipping rope to lose weight (body mass index = weight (kg)/ height (m) squared, the normal value is between 18, 5-22, 9, 22 and 9 are overweight, and 28 and above are obese).

3. Try to choose soft grass or carpet as the place to jump rope, because the hard ground will have a severe impact on the body.

4. Practice step by step. The time and intensity of skipping rope depends on the actual situation of the individual. You can jump for a few minutes for the first time, and then gradually extend the time.

Don't stop immediately after skipping rope. You should slow down or take a walk and wait for the blood circulation to return to normal before stopping. After stopping, it can be relieved by proper stretching exercise, which is the final end of the exercise.

Jumping rope has become better for a long time. 1. Skipping rope, as a whole-body fat burning exercise, can promote the whole-body fat burning, and can also effectively exercise the arms, lower limbs, buttocks and abdomen, improve the exercise level and shape the body.

Secondly, skipping rope, as an aerobic exercise, can effectively improve one's heart capacity, vital capacity and physical fitness. People who have no sports foundation can obviously feel that they are easily tired when they first start skipping rope. But after a while, your heart and lung function will improve, and you won't feel tired after skipping rope 15 minutes.

Thirdly, skipping rope, as an anaerobic exercise, has a great stimulating effect on the muscles of the lower body in the process of fast skipping rope, slowing down muscle loss and maintaining muscle strength, thus making the body slimmer.

Fourth, skipping rope can let us release stress and ease personal emotions. In the process of exercise, it can effectively promote the body to secrete more dopamine, thus helping us to release more stress and adjust our mood.

Fifth, skipping rope can effectively exercise the lower body muscles, improve muscle strength and make you as light as a swallow. Most people lack exercise for a long time, which leads to their leg muscles not being exercised and their physical strength weakening. Long-term adherence to skipping rope can alleviate this problem.

Long-term skipping rope makes the body better 3 1 and improves metabolism.

Skipping rope is a very good aerobic exercise. Compared with jogging, skipping rope can increase the heart rate, consume more energy and burn more fat. Therefore, skipping rope is a very good choice for people who lose weight.

For friends who don't exercise regularly, skipping rope can activate lazy body, improve body metabolism, speed up blood flow and oxygen delivery, and make skin firmer and body younger.

Step 2 enhance physical fitness

With the growth of people's age, the bone density decreases, the muscle mass decreases, the physiological function of the body deteriorates, and the physical quality will also decline.

Skipping rope often can improve the body muscle mass, especially the lower limbs, hips and legs, improve the health of knee joints and ankles, and improve physical fitness. It has a good exercise effect for middle-aged and elderly friends.

3. Improve physical coordination

Skipping rope is one of the few movements that need the coordination of hands, legs and feet, so skipping rope can train the thinking ability of the brain, improve the reaction ability and coordination of the body, and is very helpful to the physical and intellectual development of teenagers.

How to jump rope correctly?

1. Choose a rope with the right length.

Skipping rope is too long and easy to shake, which affects the integrity of the action, and it is easy to trip if it is too short.

Therefore, in the early preparation, you should choose the appropriate material and length according to your height, strength level and skipping preference, and the rope should be above your head 10cm when skipping.

2. Choose a good skipping venue

Although skipping rope does not need any space, it is recommended that you practice in an open, flat and well-ventilated place.

Open space and ventilation can ensure that you have enough oxygen when skipping rope; The leveling of the field can avoid accidents such as rope hitting the wall and spraining ankle, which makes the exercise safer.

3. Correct posture

Stand naturally, put your center of gravity on the center of your foot, put your big arms close to your body, and hold the rope skipping grip with your four fingers. The swinging forearm drives the wrist to turn over and swing the rope from back to front. Bend your knees slightly, stand on tiptoe, jump up quickly when the rope hits the ground and repeat the action.