Fitness Tips

Chapter 23
There are many styles of skipping rope, which can be simple or complicated, can be done at any time, and can be mastered as soon as you learn it. It is especially suitable as a fitness exercise in the season when the temperature is low, and it is especially suitable for women.No matter you are on a business trip or traveling, a simple and convenient rope can be carried with you at any time, and you can keep your figure at any time.

Rope skipping is a bodybuilding exercise, which is of great help to various organs such as the cardiopulmonary system, coordination, posture, and weight loss.Continuous rope skipping for 10 minutes is almost the same as jogging for 30 minutes or fitness dancing for 20 minutes. It can be described as an aerobic exercise that consumes less time and consumes more energy.Rope skipping consumes 400 calories every half hour, which can make the excess fat in the chest and buttocks disappear and make the pectoralis major and gluteus maximus strong and elastic, so it can make your chest and buttocks firm and plump.For rope skipping, you can skip 5 minutes a day as a session, five or six sessions a day, 6 days a week, and gradually increase the amount after you get used to it.Long-term persistence will definitely reduce weight effectively.

In addition, jumping rope has a good promoting effect on heart and organ function, it can make blood get more oxygen, and keep the cardiovascular system strong and healthy.Rope skipping can enhance the functions of the cardiovascular, respiratory and nervous systems of the human body.Rope skipping can promote the development of human organs, is beneficial to physical and mental health, and develops intelligence.

Rope skipping is a relatively strenuous exercise. Before practicing, you must do preparatory exercises for all parts of the body, such as shoulders, arms, wrists, and ankles.When you start practicing rope skipping, the movements should start from slow to fast, from easy to difficult.At the beginning, it is enough to exercise for 5 to 10 minutes each time, and then slowly increase to 10 to 15 minutes. You can take a short rest in the middle, and then jump again.The time of skipping rope is generally not subject to any restrictions, as long as it avoids causing physical discomfort, be careful not to skip rope within half an hour before and after meals.

In addition, you should also pay attention to choosing a flat ground when skipping rope, which can ease the impact when the knees and ankles touch the ground, otherwise the reaction force during jumping may affect the spine and brain, causing sports injuries.Moreover, the correct skipping method is also very important.

(1) Rope holding posture

Hold the handles at both ends of the rope with both hands, usually step on the middle of the rope with one foot, bend the elbows with both arms to lift the forearm flat, and the rope is straightened to a suitable length.

(2) Grasp the posture when skipping rope

When skipping rope, use the soles of your feet to take off and land. Remember not to land with your whole feet or heels to avoid shock to your brain.When jumping, don't bend your body too much, get into a naturally bent position.When skipping rope, your breathing should be natural and rhythmic.

(3) Action essentials when skipping rope

When shaking forward, the big arms are close to the sides of the body, the elbows are slightly abducted, and the upper arms are approximately horizontal. Use the wrists to make abduction and internal rotation movements, so that both hands can draw circles on the side of the body.

(End of this chapter)