What should I pay attention to before and after skipping rope?
Pay attention to warm-up before skipping rope
Almost all sports need warm-up. It is also necessary to do it before skipping. Warm-up can help you avoid injury when skipping rope and reduce fatigue when skipping rope a lot.
Jumping with skipping rope, the collision between feet and the ground requires the body to cushion the pressure many times greater than the weight, and knees, ankles and spine are more likely to be injured. Pay attention to the warm-up before skipping rope, at least exercise your ankles, knees and spine, and it is best to have a full-body warm-up exercise!
When skipping rope, pay attention to the toe part landing.
Jumping rope is a good way to prevent sports injuries by landing on tiptoe, reducing the landing time and leaning forward slightly.
Toe landing is because: compared with heel landing, toe landing is not easy to increase the pressure on the brain and spine. It is suggested to minimize the contact area and time between the second half of the foot and the ground, and try to touch the ground with toes to reduce the landing time. You can lean forward a little.
When skipping rope, pay attention to the incomplete extension of knee joint.
It is suggested that the knees bend slightly when skipping rope to reduce the possibility of injury. Because in the process of skipping rope, the friction between knee joint and meniscus and the stretching of ligament are frequent, which will lead to sports reactions such as pain and soreness. So don't straighten your knees completely when skipping rope.
Pay attention to stretching after skipping rope.
After skipping rope, stretch the ligaments in all parts. It helps to relieve fatigue after exercise. Just stretch once after skipping rope and you will know how bound it will be. Stretching after skipping rope is actually a reward for tired muscles.
Benefits of skipping rope
1. Skipping rope is the most practical way to cope with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness exercise 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 your body 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. When skipping rope, the whole body movement and the stimulation of thumb points by holding the 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.
Disadvantages of skipping rope
Skipping rope is not suitable for morning exercise. Some people "smell chickens dancing" in morning exercises, even get up at three or four o'clock to exercise, and then continue to sleep, which is not only easily affected by air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the most serious before sunrise, there is less oxygen at this time. After sunrise, green plants begin to photosynthesis, inhale carbon dioxide, spit out oxygen, and the air begins to be fresh.
So don't jump rope after sunrise if you have time. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time is controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.
The style of skipping rope should also be based on your own body obesity, and you can't jump blindly. Overweight people are not suitable for skipping rope with one leg. Otherwise, the whole body weight is pressed on one foot, and it is easy to damage the knee joint and ankle joint. Try to choose the way of landing or running and jumping with both feet at the same time. Super obese people will do more harm if they practice skipping rope. It is recommended that people with overweight weight do not choose skipping rope!
Improper skipping will do harm to your body, so be alert to the disadvantages of skipping! The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time.
The principle of skipping rope to lose weight
Skipping rope 1 hour burning fat 1300 calories =3 hours jogging.
Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.