What are the benefits of skipping rope?

Skipping rope is an entertainment activity chosen by many people, and it is also very good for physical exercise. Skipping rope requires our whole body to exercise, so it is also a good way to lose weight. However, many people generally just regard skipping rope as a form of entertainment, and are not very clear about the benefits that skipping rope can bring us. So today we will ask authoritative experts to explain to you the benefits that skipping rope can bring us.

The best way to burn fat: skipping rope

1. Benefits of skipping rope:

Rope skipping consumes about 1,000 calories per hour and keeps the heart rate at about the same level as jogging, but it can avoid the knee and ankle pain caused by running.

Jumping rope has a wonderful effect on improving body agility, posture, balance, coordination and flexibility. It can develop strength, especially the lower limb strength.

Jumping rope can make the calf muscles more explosive and make the thigh and buttocks muscle fibers stronger.

Skipping rope is the most effective, economical and best way to burn fat. If you want to experience the many health benefits of skipping rope, jump like a 9-year-old girl.

warm up

(This part is also called stretching)

1 Start by doing some freehand exercises to get your muscles excited, such as imitating the jumping motion of skipping rope. (1 minute)

2 Stretch the calf gastrocnemius and Achilles tendon. These two parts are the most important because they are always in a highly tense state during the entire skipping process.

Key points of the movement: Stand with your legs apart, straighten your back leg with the heel close to the ground, and bend your front leg straight forward, which is what we often call a lunge. Then lie on your back on the mat, lift and straighten one leg, put the skipping rope around the arch of your foot, and slowly and forcefully pull the leg towards your torso with both hands. Do each leg for 30 seconds. (2 minutes)

3 Shoulder exercise: Fold the skipping rope in half, hold both ends of the rope with both hands and straighten it, with the distance between your hands slightly wider than your shoulders. Use both hands to keep the rope taut while mimicking the paddling motion of a kayak. (1 minute)

4 Limb exercise: Lie prone on the mat, put the skipping rope around your right ankle, hold the two handles of the skipping rope with your right hands, slowly and forcefully pull your calf forward with the knee joint as the axis toward the hip, and maintain the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5. Stretch the thigh tendon. Lie on your back on the mat with your left knee bent. Wrap a skipping rope around your shin to prevent your left leg from straightening naturally. Use both hands to slowly and forcefully pull so that your calf is pressed against the back of your thigh. Hold for 20 seconds. Repeat the above steps with your right leg.

6 Stretch the back muscles and tendons. Stand up and bend forward, keeping your knees relaxed. Let your shoulders and arms hang naturally, stay relaxed, and continue for 20 seconds.

7 Flex your body outward and fold the skipping rope in half. Hold both ends with your hands and pull the rope tight, making it slightly wider than your shoulders. Raise your arms above your head. Bend your waist to one side, hold for 10 seconds, and then repeat in the opposite direction.

8 Chest expansion exercise: Stand upright and stretch your arms as horizontally as possible. Tighten your shoulder joints and bring your shoulder blades as close together as possible, and hold for 20 seconds.

9 Whole body exercise: Hold the rope with both hands and swing the rope in a horizontal "8" shape on both sides of the body. Perform squats and recovery movements at the same time. Once the movements are coordinated, you can change the squat to a jump.

10. Complete skipping rope uses complete skipping rope movements as a transition into regular practice. The jumps don't have to be too tight together. This will allow you to slowly get used to the next exercises. (2 minutes)

The above is the relevant article about the benefits that skipping rope can bring to us. After reading the above article, I believe everyone knows what benefits skipping rope can bring to us. In this way, skipping rope is not only an entertainment project, but also a health project.