Skipping rope strengthens heart and lung function and trains muscle strength. Skipping rope, a sport that you and I played when we were children, is not only a child's game, but also a sport that can promote health and shape. It has many advantages. Jumping rope may seem simple, but it is actually a very exciting exercise if you jump fast enough because it requires all your strength. Physiotherapists say that skipping rope can enhance heart and lung function, exercise muscles and train the whole body's sense of coordination and balance.
Skipping rope can help children grow taller and prevent osteoporosis. In addition, skipping rope can make bones strong in the process of continuous vertical jumping, so it can help children and teenagers grow taller. At the same time, skipping rope is a heavy-duty exercise, which can also prevent osteoporosis in the process of stimulating bones and joints. Therefore, even for young people who have passed the developmental stage, skipping rope is a good exercise choice. But if you already have severe osteoporosis, it is not suitable for skipping rope, so as not to aggravate your condition.
Moderate skipping helps to lose weight. Human sculpture is also effective. In addition to these benefits, skipping rope requires abdominal contraction and calf strength, which also helps to lose weight and shape. The slimming effect is related to personal weight and skipping speed. Therapists say that if the jumping speed of 1 s is 1, then the calculation formula of calorie consumption is "weight (kg) x time (minutes) x0. 1 (calories)".
For example, 1 a person weighing 60kg skips rope for 30 minutes, and the calories consumed are: 60x30x0.1=180 =180 calories.
Step by step skipping is recommended 15 minutes each time. But it is difficult for ordinary people to jump rope for 30 minutes in a row. Jian Wenren's therapist reminded people to focus on physical fitness, starting with skipping rope for 3 to 5 minutes, and gradually stretching to 10 minutes and 15 minutes after adaptation. In the case of physical load, it is recommended to skip rope 15 minutes every time, every day.
Warm up before skipping rope. Before skipping rope, be sure to warm up for 3 to 5 minutes, focusing on turning joints such as shoulders, wrists, knees and ankles. You can also run and jump a little to warm up to the point where your whole body is slightly hot. In addition, you should also choose a rope with the right length. People can put their feet on the rope and hold the handle. If the forearm and upper arm are 90 degrees perpendicular, the length is appropriate.
Jump rope correctly to reduce injuries. When skipping rope with slightly bent knees, don't forget to choose a wide space, put on your shoes and jump to avoid barefoot, so as not to cause sports injuries. Therapists pointed out that when skipping rope, the forefoot bounces gently, and the knee bends slightly when landing, which will not hurt the knee joint. In addition, if the middle-aged and elderly people are short of bones and muscles, it is not suitable for skipping rope. Overweight people tend to have a poor sense of balance, and their weight puts more pressure on their knees, so they are not suitable for skipping rope.
Don't forget to stop at the end of standing or stretching rope skipping. After skipping rope, you can't sit or lie down immediately. You must do relaxation exercises first, including standing still, walking and stretching ropes. Bracing can stretch and relax muscles, help blood return, promote blood circulation, and also help prevent radish legs.