Advantages 1
Skipping rope is the most effective aerobic exercise.
Skipping rope consumes about 1000 calories per hour, which is equivalent to jogging for 3 hours and dancing for 2 hours. It has super slimming ability.
But in order to achieve the effect, keep skipping rope for 30-60 minutes every day, but it should not be too long. Skipping rope should not be less than 4 times but not more than 6 times a week. Generally, it takes at least one day to rest, so that the slimming effect is faster.
Advantage two
No matter what stage of physical fitness, it is effective.
Regarding sports, there are always people who can come up with countless excuses to escape, but skipping rope is not as easy as you think. Even if you exercise six days a week, or don't exercise at all for a month, skipping rope is very challenging for you!
If you are a novice, it is recommended to start with 5 minutes of training and then increase it by 2 minutes at a time.
Advantage 3
Can change, but also practice the whole body!
The benefits of skipping rope are not only the convenience and economy mentioned above.
Skipping rope can actually be used to do all kinds of sports, and train different parts of the body through these changes!
Advantage 4
Focus, constantly strengthen in the process.
Jumping rope is different from ordinary exercise, its main body is a rope, so you must concentrate on what you are doing during the exercise, and you will not become distracted when riding a bike or treadmill!
When skipping rope, you must think about time, strengthen training, and continue to exercise while your heart beats faster!
Advantage 5
Helps raise the heart rate.
You can take skipping as an intermittent activity for each group of strength, especially for the trainers who sit in the gym most of the time!
You can skip rope 100 times as a stage of rest. Because skipping rope can improve the heart rate, it can be inserted into strength training, so that you can burn fat while practicing muscles!
Next, I will introduce you to the correct skipping action:
1. Grasp the handles at both ends of the rope with both hands. Under normal circumstances, step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
2. When skipping rope, use the forefoot to take off and land. Remember not to follow the ground with all your feet or feet to avoid brain vibration; Don't bend your body extremely when you jump, but become a naturally bent posture, and naturally breathe rhythmically when you jump.
3. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on the side of your body; Every time you shake it, the rope goes up and down from the ground behind you and makes a circle. The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.
Don't stop immediately after skipping rope. You should continue to jump rope or walk at a slower speed for a period of time, so that your heartbeat gradually returns to normal, and then you can stop slowly. It's best to do some stretching and relaxation afterwards.