What are the benefits of skipping rope every day? Jumping rope is very simple. You can jump anywhere. It is a fitness exercise suitable for the public. There are many benefits of skipping rope, but many people don't know much about it. Let's introduce the benefits of skipping rope every day.
What are the benefits of skipping rope every day? 1 can lose weight. Skipping rope is very helpful for us to lose weight, because we often do exercise. At the same time, it is also an aerobic breathing exercise, which can slowly consume fat, thus maintaining a good figure.
Good for the heart. Many people want to know what benefits skipping rope has on the heart. Let me talk about it here. In fact, skipping rope can help our cardiovascular system and respiratory system, and it helps the development of our internal organs. At the same time, the combination of these auxiliary means is good for our heart.
To improve memory, many people have this habit of skipping rope, which is counting. In fact, we don't know that while counting, we also keep the excitement process of the cerebral cortex, which will transmit this information to our brain, which will be of great help to our memory in the long run.
It's good for jumping Some people can't jump high. In fact, I suggest you try skipping rope regularly, which is also very helpful to our jumping ability. However, it doesn't mean that jumping occasionally is enough. We need to persist for several hours every day, and we can see the effect after one year.
Reduce illness. We all know that many diseases are aimed at obese people. Jumping rope can help us reduce excess fat in our body, which is equivalent to reducing the chance of getting sick. At the same time, our bodies exercise every day, which can also make our organs stronger.
Relieve emotions. People living in big cities still have a lot of pressure every day, and skipping rope can relieve this pressure for us, especially when we skip rope, we set ourselves a jumping limit and increase it a little every day, so that our' mentality will follow this habit and become stronger.
What are the benefits of skipping rope every day? 2. What are the benefits of skipping rope?
Skipping rope is an efficient fat-reducing and slimming exercise, which can not only strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, but also keep the body fit, agile and stable.
Tests show that jumping 140 times per minute and jumping 10 minutes is equivalent to jogging for 30 minutes.
Not only that, proper skipping can also enhance the functions of cardiovascular system, respiratory system and nervous system.
In addition, skipping rope has low requirements on the venue and is very convenient for training. Any place can be your gym, allowing you to exercise and get in shape anytime and anywhere.
Second, the correct way to jump rope
However, although skipping rope has many advantages, using the wrong method may increase the load on the body.
Therefore, when we jump rope, we should ensure the action standard and avoid sports injuries:
Don't jump too high when skipping rope, as long as the rope can pass.
Don't throw the rope with your shoulders, learn to use the strength of your forearms and wrists.
You should take off and land with your forefoot, not with your whole foot and foot.
Skipping time should not be too long, the longest is no more than two hours. Skipping rope should not be less than 4 times but not more than 6 times a week. Generally, you should have at least one day to rest, so that you can improve faster.
Third, under the premise of ensuring the standard of action, we should also pay attention to the following points.
1 to control the time and amount of exercise.
At first, you can jump 80- 100 times a minute, and the number can be adjusted upwards with the development of technology. But we should judge the amount of exercise according to our actual situation, and we can't force it.
2. The captain should wear soft and light high heels to avoid ankle injury.
3. The hardness, thickness and length of the rope should be moderate. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
4. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and cause sports injuries.
5. Friends with overweight, bad knees, heart disease and high blood pressure should choose carefully and follow the doctor's advice.
6. Pay attention to warm-up before exercise. After skipping rope, remember to do some stretching exercises to relax your muscles.
What are the benefits of skipping rope every day? The best time to jump rope.
The best time for human activities should be from 3 pm to 8 pm, and friends who want to improve their skipping skills may wish to do it during this time.
I personally don't advocate morning exercise. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to 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 if you have time, you might as well jump rope after sunrise.
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.
Benefits of skipping rope
1, skipping rope is the most practical way to deal 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 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. The whole body movement during skipping rope and the stimulation of thumb acupoints by holding 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.
The benefits of skipping rope for children
1 can promote the healthy development of children.
Skipping rope can accelerate gastrointestinal peristalsis and blood circulation, promote the body's metabolism, and is conducive to the healthy growth of children.
2, can establish children's concept of numbers.
Children jump their own numbers when skipping rope, which helps them to connect abstract numbers with practical things and make them understand the practical meaning and concept of numbers initially.
3, can improve children's memory ability
Because children keep counting in the process of skipping rope, the cerebral cortex is in an excited state, which helps them to transform abstract memory into image memory.
4. It can promote children's intelligence.
The human body will feed back information to the brain during exercise, thus stimulating the brain to think positively. Children can jump their own number when skipping rope, which can improve the thinking sensitivity and judgment of the brain and contribute to the coordinated development of children's physical strength, intelligence and adaptability.
5, can cultivate children's sense of balance and rhythm.
The action of skipping rope can be described as opening the bow left and right, moving up and down together, which is helpful to the balanced and coordinated development of children's left and right brains and can also cultivate children's sense of rhythm.
6. It can help children establish a sense of orientation and cultivate overall awareness.
In the process of skipping rope, children sometimes jump alone, sometimes in groups of two, and sometimes in large groups, which is helpful for children to form an accurate sense of orientation. Children can consciously form organizational discipline in skipping activities, and can cultivate their spirit of unity, cooperation and collectivism.