Skipping ropes are simple and versatile. It can make the whole body move up in a short period of time to achieve the dual effects of weight loss and fitness . No wonder many people call it "the most effective exercise."
According to Ricky Sandanler, a famous fitness expert in the United States, there are many kinds of jump ropes, which can be simple and convenient. You can do it at any time and you will be able to learn it. It is particularly suitable for fitness exercises in low temperature seasons, and it is particularly suitable for women. From the amount of exercise, continuous skipping for 10 minutes is almost the same as 30 minutes of jogging or 20 minutes of fitness dance, which is a time-consuming and energy-consuming aerobic exercise.
British fitness expert Mam emphasized that skipping ropes can enhance the cardiovascular , respiratory and nervous system functions of the human body . His research confirmed that skipping can prevent a variety of disorders disease such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, high cholesterol, insomnia, depression, menopausal syndrome, and menopause on breast-feeding For women, the skipping rope also has the positive effect of relaxing emotions, which is also beneficial to women's mental health .
Simple and practical jump rope fitness method
In view of the unique health care role of skipping ropes for women, French fitness expert Mockey designed a "jumping rope gradual plan" specifically for female fitness workers. When you are a beginner, you only need to jump 1 minute in place; 3 minutes later you can jump 3 minutes; after 3 months, you can jump 10 minutes in a row; after 6 months, you can practice “series jumps†every day (if you jump 3 minutes each time, total 5 Times) until one continuous jump for half an hour. Jumping for half an hour is equivalent to 90 minutes of jogging. It is a standard aerobic exercise.
Precautions
1. The rope skipper should wear high-top shoes with soft texture and light weight to avoid ankle injuries.
2, the rope is soft and hard, moderate thickness. For beginners, it is usually better to use a hard rope, and if you are skilled, you can change it to a soft rope.
3, choose a soft and hard lawn, wood flooring and mud land site is better, do not jump rope on the hard concrete floor, so as not to damage the joints, and easy to cause dizziness.
4, when rope skipping must relax muscles and joints, toes and heels must be coordinated to prevent sprains.
5, fat people and middle-aged women should use both feet up and down at the same time. At the same time, you shouldn’t leap up too high so as not to hurt the joints because of too heavy weight.
6, before the rope skipping to make some preparations for the foot, leg, wrist, ankle, after the rope skipping can do some relaxation activities.
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