Rope skipping has many favorite places. Many benefits of rope skipping will make you want to add it to your daily activities.
This old-fashioned fitness tool provides a cheap, portable form of aerobic exercise and whole-body strengthening, and it can help you exercise nervously and sweating without leaving home, which makes it a good choice during the influenza pandemic.
In addition, rope skipping can also provide a lot of sports benefits, from coordination, explosive power to agility. There is also one of the most important benefits: pure fun.
Perhaps it is not surprising that rope skipping is becoming more and more popular. Recently, I see more and more customers interested in rope skipping.. Before we delve into the benefits of rope skipping, here’s more about this star sport.
What Is Jumping Rope?
Rope skipping is a simple form of exercise that involves swinging a rope around your body and jumping over it when the rope passes under your feet. This is a cardiovascular exercise because continuous exercise increases the heart rate.
The basic concept of rope skipping is very simple. There are many different ways to use rope skipping according to your fitness goals.
For example, some people use fast-paced rope skipping to train speed and agility, while others focus on rope skipping movements, such as double bottom rope skipping (jump up twice and swing the rope under your feet before landing again) to develop explosive power. Others use rope skipping as a creative way to vent and try more unique and dance like movements.
Of course, how to use the rope is entirely up to you. Although rope skipping itself is a good exercise, you can also use rope skipping as an auxiliary exercise to warm up or relax muscles before weight training, or use it in combination with weight training in intermittent training.
How Can Beginners Start Jumping Rope?
Rope skipping does not require any basic skills. All you need is a rope of the right size, a suitable surface, comfortable clothes, and a little beginner’s technical know-how.
First, make sure your rope is the right size for your height
You can do this: grab a handle with each hand, put one foot in the middle of the rope, and pull the handle to your chest so that they are flush with each other. If the top of the handle reaches the armpit, the size of the rope is correct. If the rope is too short, you need a longer rope. If they are too long, you can adjust the length of the rope by fiddling with the locking device in the handle or the adjusting device.
Secondly, avoid skipping rope on super hard surfaces such as concrete or asphalt, because these surfaces may be hard for your joints, and super soft surfaces such as grass and sand are not very good because they can’t provide enough thrust. In addition, your rope may get entangled in grass and sand
If possible, jump on the mat. You can buy a special rope skipping mat, or just use a thin yoga mat. Jumping on the mat helps reduce the impact on the joints. You can also jump on wood or any type of gym floor. In short, avoid two extremes – too hard or too soft.
As for clothing, regular support sneakers are all right. Any comfortable and not too loose clothes (so they won’t be caught by the rope) can be.
How To Jump Rope Correctly And Effectively
It should start with a good posture, shoulders down, back, chest up, back straight, eyes straight ahead.
Place your elbows in the middle of your body, about two inches from your sides, and point your hands straight ahead.
“Exercise your abs.” then, take a handle in each hand and turn the rope around your wrist in a small circle, Ezek said. Ezek says keep your knees soft and bent, put your feet on the ground and jump high enough to jump out of the rope no more than an inch.
By keeping the jump low off the ground, you will be able to jump faster and longer because you won’t consume too much energy.
In footwork, start from the foundation. She recommends using basic jumps (one jump with both feet for each turn of the rope) or double basic jumps (basic jumps, plus a small jump between turns). You can also do a boxer shuffle, which is basically a small jog where you transfer your weight from one side to the other.
you can do straddle (basically jump high jump minus arm movement) and stagger (cross your legs back and forth).
Once you have determined the form, concentrate on jumping to a steady rhythm. “This is when magic happens,”
Listening to music and trying to jump to the beat can help you establish a good rhythm.
You can also choose a fast-paced song and try to jump with it to improve your speed.
However, it is worth noting that if you are a novice rope skipping, you must relax. “.
Otherwise, you may increase the risk of overuse injury. It is recommended to start with a 30 second jump, interspersed with a similar rest time. If you can stand it, gradually increase the length of the interval. Because rope skipping is a high impact activity centered on the heart. If you have a history of heart disease or lower body injury, please talk to your doctor first.
Do we need a weighted jump rope?
When buying rope skipping, you may notice some ropes advertised as heavier ropes. These are basically heavier than average ropes.
A lighter rope (such as a quarter pound) is very helpful for beginners because it allows you to better feel the rotation of the rope, which helps to improve your rhythm and timing.
On the other hand, heavier ropes are more suitable for advanced high jumpers because they will add more resistance to your training. “It’s like holding five pound dumbbells in each hand when jumping rope.”
This extra weight will make rope skipping more difficult, especially for your shoulders, arms and core.
Unless you are an advanced exerciser, especially looking for an additional upper body challenge, you should insist on using light weight rope or non weight rope.
Consider your “how” rope skipping above. Now continue for more information on why you should consider adding it to your routine.
Make Your Rope Skipping Happier
If you just jump rope and repeatedly throw rope and take off, you will feel tired and bored over time. How to carry out a happy and happy rope skipping?
- First of all, you should have a professional skipping rope, which can ensure the speed of throwing the rope, so as not to easily lose the power of the rope
- Have a pair of earphones that can keep you from falling down when making a treaty
- A moderate soft and hard ground, preferably a thin yoga mat.
With these items, you can start your safe rope skipping trip! - Let’s become healthy and slim together!
