Jumping rope movement only need very little space to move
But the ground where the activity is carried out must be flat, it is best to lay the carpet and soft pad on it, and to wear sports shoes with strong shock resistance, which can ease the knees and ankles and ground contact when the impact, otherwise the reaction force when jumping, may affect the spine, brain, causing sports injuries. It is worth noting that when jumping rope, it is best to wear sports underwear, or choose a better support of cotton underwear, can protect the pectoral muscles to avoid strains….
The work is good, must be the first tool, jump rope exercise the most important tool is jump rope, in the choice as long as the length and weight feel comfortable, no matter which texture do. But because of the different materials, there will be too thick, too heavy or too light situation, so it is better to choose the appropriate material to do the rope. It is recommended that beginners can choose a longer rope, swinging amplitude, slower, and then slowly improve the requirements, shorten the length of the rope, but also increase the intensity of the movement.
Now there is a kind of electronic counting jump rope, not only can automatically count, but also can show the number of jump rope equivalent to how many calories consumed, equivalent to how many kilometers of walking, very convenient, but also make jump rope become less boring. And you can also jump rope at the same time, listen to music or look at the scenery, the jump rope into an interesting exercise.
The essential warm-up activity
Although some people think that jumping rope is easy to hurt the knees, but according to the expert research report, the impact force of jumping rope on the knees is only 1/7 to 1/2 of running, and as long as you can master the skill of jumping rope, with the front of the foot on the ground, you can reduce the impact on the body. Jumping rope can not only strengthen your cardiorespiratory function, as well as all major parts of the body muscles, but also can train the sense of balance and body agility. The most tempting thing is that as long as you can guarantee the speed of 120 – 140 times per minute, you can burn off 600-1000 calories in an hour.
Jumping rope is a relatively intense exercise, practice before you must do a good job of the body parts of the preparation exercise, such as shoulder, arm, wrist, ankle activities. Begin to practice jumping rope, the action should be slow to fast, from easy to difficult. At the beginning of each exercise time 5–10 minutes can be, and then slowly increase to 10–15 minutes, in the middle can take a short break, and then jump again. Jumping rope time, generally not subject to any restrictions, as long as to avoid causing discomfort, pay attention to before and after meals within half an hour do not jump rope.
