Benefits of skipping rope in winter
1. Slimming
Rope skipping is a whole-body exercise that focuses on muscle activity in the limbs. The strength of the legs, shoulders, elbows, wrists, and waist can also improve physical fitness such as sensitivity, bounce, endurance, and coordination. More importantly, skipping rope can enhance heart function, promote blood circulation throughout the body, improve the coordination of the nervous system, improve the sensitivity of the upper and lower limbs, and improve balance function. Jumping rope for an hour can burn 600 to 1,000 calories if you can maintain a rhythm of 120 to 140 beats per minute.
2. Disease prevention
Rope skipping is a kind of fitness exercise, so it can enhance physical fitness and lay a foundation for cold winter, and play a role in disease prevention. In addition to enhancing the functions of the human cardiovascular, respiratory and nervous systems, it can also prevent diabetes, obesity, osteoporosis, muscle atrophy, insomnia, depression, menopausal syndrome, etc.
3. Brain
Rope skipping is a benign stimulus to the nerve endings of the feet. This stimulation acts on the higher nerve center of the brain and can play a role in strengthening the brain. Research shows that when people skip rope, the body mainly bounces and kicks back with the lower limbs, while the upper arm swings, the waist cooperates accordingly, and the upper and lower limbs keep alternating movement (one time as a cycle), and the cycle begins again and again. Not only can the chest, back, and diaphragm all participate in the movement, but also coordinate with each other. The brain in the central position plays a commanding and coordinating role. All of these can enhance the vitality of brain nerve cells, which is beneficial to the development of intelligence.
4. Enhance cardiopulmonary function
Rope skipping can make the blood get more oxygen and keep the cardiovascular system strong and healthy.
5. Promote the growth of young people
Rope skipping can enhance the functions of human cardiovascular, respiratory and nervous systems. Adolescents insist on skipping rope, which can stimulate the secretion of growth hormone, promote height, enhance organ development, strengthen physical fitness, develop intelligence, enrich life, improve overall quality, and benefit physical and mental health.
The best time to skip rope in winter
The best time for our physical activity is between 3pm and 8pm. Friends who are at the level of skipping rope will be carried out at this time. The number of times of skipping rope per week is generally 4-6 times, and the time for each skipping rope should be controlled between half an hour and two hours. If the time is too short, the effect of fitness will not be achieved. Excessive training for more than two hours will make the body extremely tired. .
Precautions for skipping rope in winter
1. Rope skipping requires very little space for activities, but the ground for activities must be flat, preferably on top Put on rugs and upholstery. It is better to choose lawns, wooden floors or soils with moderate hardness and softness, and try not to jump rope on hard concrete.
2. Wear strong anti-vibration sneakers, which can alleviate the collision when the knees and ankles are in contact with the ground. Otherwise, the reaction force when jumping may affect the spine and brain, causing sports injuries. . Rope skippers should wear soft, lightweight high-top shoes to avoid ankle injuries.
3. When jumping rope, it is best to wear sports underwear, or choose cotton underwear with better support, which can protect the pectoral muscles and avoid strain.
4. Be sure to prepare all parts of the body for exercise, such as shoulders, arms, wrists, and ankles.
5. When starting to practice skipping rope, the movements should be from slow to fast, from easy to difficult. At the beginning, each exercise time can be 5-10 minutes, and then slowly increase to 10-15 minutes, you can take a break in the middle, and then jump again.
6. The time for skipping rope is generally not subject to any restrictions. As long as it avoids causing physical discomfort, pay attention not to skip rope within half an hour before and after meals.
7. If a worker wants to do a good job, he must first sharpen his tools. It is recommended that beginners can choose a longer rope, with a larger swing and a slower speed, and then gradually increase the requirements, shorten the length of the rope, and increase the intensity of the exercise.
8. Warm up before skipping rope, let the feet, legs and ankles move, and do some relaxing activities after skipping rope. It’s best to do a 5-minute low-intensity warm-up exercise to move your joints and avoid damaging your joints when your body is cold and stiff.
9. During the process of skipping rope, pay attention to the toes on the ground, keep the body straight and rhythmically coordinate the movement, and pay attention to prevent ankle sprains.
10. Stretch for 5 minutes after the end of the exercise, stretch the muscles due to exercise and tightness, and make the muscles more slender and elastic.
11. Progressive plan for skipping rope: at the beginning, skipping on the spot for only 1 minute, after 3 days, you can jump for 3 minutes continuously, after 3 months, you can jump continuously for 10 minutes, after half a year, you can practice the “series” “Jump”, such as jumping continuously for 3 minutes each time, a total of 5 times, until one continuous jump for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging, which is a standard aerobic fitness exercise.
12. On the premise of adhering to the training plan, not eating extra and not drinking sugar-sweetened beverages, reduce the original morning and lunch meals by 30% to 50%. For dinner, eat fruits such as apples, mangoes, strawberries, grapes, peaches or watermelon. But occasionally, you still have to eat the whole meal, otherwise your body will not be able to withstand it.
13. The rope is soft and hard, with moderate thickness. Beginners usually use hard ropes, and can be changed to soft ropes after proficiency.
14. Muscles and joints must be relaxed when skipping rope, and the toes and heels must be coordinated to prevent sprains.
15. Fat people and middle-aged people should use both feet to rise and fall at the same time. At the same time, the jump should not be too high, so as to avoid joint injury due to excessive weight bearing.
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