What are the benefits of skipping rope?

Whenever you walk into the park, you can see people exercising everywhere. Their ways of exercising are different. Some are playing shuttlecock, some are jogging, some are playing ball, some are dancing, and many are skipping rope. In fact, rope skipping has always been popular among people. It not only allows you to do many different kinds of dances, but also has many benefits for the body. Let me give you a detailed introduction to the benefits of rope skipping!

In recent years, among various fitness exercises, rope skipping has been highly praised by many fitness experts at home and abroad. Its benefits cannot be ignored.

First of all, it is an aerobic exercise that takes little time and consumes a lot of energy. In terms of exercise volume, skipping rope for 10 minutes continuously is equivalent to doing aerobics for 20 minutes and jogging for 30 minutes. There are many varieties of it, including squat jump, single-leg jump, change-foot jump, backhand jump, double-feet jump, etc. It is simple and easy to do and you can learn it once. Now is the cold winter, and skipping rope to warm up is also a good way to keep fit.

Secondly, it can exercise multiple organs of the human body. Rope skipping mainly involves bouncing and pushing back with the lower limbs, while the arms swing, the waist twists with the upper and lower limbs, and the abdominal muscles contract to coordinate with leg lifting, thereby reducing excess fat on the legs, buttocks, and waist and achieving the goal of losing weight.

During the process of skipping rope, the hands, feet, and brain are used together, and the breathing is deepened, which helps to strengthen the muscles and cardiopulmonary function, increase the vitality of brain nerve cells, and improve thinking and reaction ability. By skipping rope, you can accelerate the body's metabolism, promote blood circulation, and strengthen blood vessel function.

Scientific research has proven that skipping rope can prevent many diseases, including high blood pressure, high blood lipids, arthritis, diabetes, obesity, insomnia, depression, osteoporosis, muscle atrophy and menopausal syndrome. For menopausal women, it has a positive effect of relaxing emotions and ensuring mental health.

For those who are obese, it is best to jump rope before meals, because exercising before meals can reduce appetite. When skipping rope, it is advisable to wear soft, comfortable and lightweight sports shoes to avoid ankle injuries; the rope should be of moderate hardness and thickness.

Beginners usually choose hard ropes, which can be changed to soft ropes after they become proficient. It is better to choose a venue with moderately soft and hard grass, wooden floors and mud ground. Avoid jumping rope on hard concrete ground to prevent joint injuries. When jumping rope, you should relax your muscles and joints, coordinate your toes and heels with each other to prevent sprains. Obese people and middle-aged women should jump with both feet together, and the amplitude of the jump should not be too high, otherwise the joints will be injured due to excessive weight.

In addition, you should warm up your hands, feet, legs, and ankles before jumping rope, and do stretching exercises after jumping rope to activate your tendons and bones, relax your muscles, and prevent accidental injuries and thickening of your calves.

As can be seen from the above, skipping rope can exercise many organs of the human body. For obese people, skipping rope is a very good way to lose weight. But it should be noted that it is best to choose a good time to skip rope. Do not exercise immediately after a meal. In addition, you must persist. If you can't persist, the benefits of skipping rope will not be seen.