The benefits of skipping rope, how to choose skipping rope and the benefits of skipping rope in the training menu are all included at one time. Anywhere: runners can say it's raining heavily outside, and fitness people can say the gym is closed, but skipping rope is a training that can't give you an excuse to be lazy, because as long as you have skipping rope, you can practice it anytime and anywhere, even in the corridor outside the company and travel abroad.
2. Exercise the whole body: skipping rope uses all the muscles of the whole body, from the quadriceps, calves to the upper body. This is a full-body exercise. Although the shoulder push in upper body and weight-bearing training is different, the shoulder, biceps brachii and triceps brachii are actually the parts involved in skipping rope. In addition, the stable muscles of the core and ankle can also be well exercised when jumping. Celebrity coach Amanda Kracz once pointed out, "Jumping rope is a whole-body training, which can be exercised from the calf to the brain and can enhance your endurance, endurance and coordination."
3. increase coordination: turn the rope to make sure it doesn't get entangled in your feet. These movements that must be trained when skipping rope help to improve coordination.
4. Increase the maximum heart rate: Jumping rope is an aerobic exercise that can help increase the maximum heart rate and reduce your quiet heart rate. For runners, it is one of the important ways to improve running performance and increase the maximum heart rate. Low resting heart rate, after deducting disease factors, means that the cardiac neural regulation mechanism is improved and the myocardial contractility is enhanced, which is beneficial to bear more intense exercise. Because of this, skipping rope has become a very suitable substitute for runners when they can't go out for running.
Jumping rope uses all muscles? How does ALVAREZ/ GETTY IMAGES choose the right skipping rope? The same skipping rope is not suitable for everyone. There are two key points that must be referenced: length and weight. The length of the skipping rope you use must be in line with your height, the weight must be in line with your existing level, and the grip should be suitable for your palm.
Celebrity coach Erin Oprea suggested that a good rule of thumb is to buy a skipping rope about 90cm longer than your height, that is, if you are 160cm, you can buy a skipping rope of 250cm. In order to strengthen the challenge, you can choose a heavier skipping rope, but Oprea suggests trying different weights first, and then choosing a skipping rope that suits your comfortable weight. At present, there are skipping ropes with adjustable weight on the market.
There are two key points to choose skipping rope: length and weight? DECATHLON.CO.UK skipping training menu usually takes 15-20 minutes to practice, but if you can't jump that long at first, you can divide the time into two 10 minutes. You can also refer to the following jump menu designed by Oprea:
Full Cycle Training This menu can * * * heart rate, exercise biceps brachii, triceps brachii, quadriceps femoris and abdominal muscles. Let's bomb your whole body muscles! .2 minutes skipping, 20 push-ups, 2 minutes skipping, 40 squats, 2 minutes skipping, 30 reflexive push-ups, 2 minutes skipping, 15 backward lunge of each leg, 2 minutes skipping, 1 minute stick * repeat 1 time.
The menu of skipping cycle training can make your heart full of energy in a short time, which is an alternative when you can't go out for a run.
. 1 min is slow. 1 minute is very fast. 30 seconds left leg jump. 30 seconds right leg jump. 1 min has started to jump. Skipping rope * Repeat the above three times.