Rope skipping in autumn and winter shake out a good figure
Jump rope is especially suitable for the public in autumn and winter sports, and is particularly suitable for women. From exercise, for skipping 10 minutes, and jog fitness dancing for 30 minutes or comparable to 20 minutes, take less time, oxygen-free movement of energy consumption.
Each time over a hot summer, many women think they can breathe, because no longer have to wear those fitting fashion, you will not need to exercise to lose weight desperately. But little do they know, is of the slightest negligence in autumn and winter, many ladies in the summer for their efforts in vain. In General, because the more cool weather during autumn and winter, the body’s feeling more comfortable and therefore tend to eat more delicious, if ignoring the movement, then the fat will quickly accumulate.
What what of movement more for in autumn and winter season for? many has rich weight loss experience of people told I skipping is a good of select, this answers are has many fitness professional persons of certainly, these professional persons also told I, apart from weight loss zhiwai, skipping is most for exercise body of movement one, plus skipping pattern range, may Jane may propagation, at any time may do, a learn on will, therefore became today in world popular of fitness method, Coupled with an increasing number of entertainment stars as his skipping rope ways to keep fit and exercise, skipping the ordinary activity became stars of popular fitness.
Essential warm up activities
Although one might think that skipping is easy to hurt knee movement, but according to the experts to study the report noted that skipping on impact strength of knee only one-seventh per cent of the running. And as long as you master the techniques of rope skipping, front of the foot, it can reduce the impact on the body. Skipping will not only strengthen your heart and lung functions, as well as the main part of the body’s muscles, you can train balance and agility of the body. Best is if you can guarantee rate of 120–140 per minute, an hour to burn 600–1000 of heat.
Rope skipping is one of the more intense exercise, exercise must be done well before preparing movement of various parts of the body, such as the shoulders, arms, wrists, ankles activities. When you start practicing jump rope, movements should be slow to fast, from easy to difficult. Start moving time 5–10 minutes at a time, and then gradually increase to 10-15 minutes, you can take a break in the Middle, then jumping after. Skipping rope, generally are not subject to any restrictions, as long as the avoidance of discomfort, pay attention not to jump rope within half an hour before dinner and after dinner.
Pick a good jump rope
Skipping sport activities require little space, but the ground activities must be flat, preferably in the top covered with carpets and cushions, and put on seismic strength of sports shoes, so you can ease the knee and ankle when contact with the ground collision, or beats reaction, may affect the spinal cord, brain, resulting injuries. It is worth noting is that when the skipping rope, it is best to wear sports underwear, or choose to support the better cotton underwear, which protects the chest muscles to avoid injury.
its prerequisite, and skipping sport are skipping the most important tools, choosing as long as the length and weight feel comfortable, no matter what kind of texture can be made. But because of different materials, there will be too thick and too heavy or too light, or not to be made of suitable material of the rope is better. Recommend that beginners can choose a long rope, swinging large, slow, then slowly increasing requirements, shortening the length of the rope, also increases the strength of the movement.
Now there is a electric rope skipping, not only can you automatically count, you can also display the skipping the number corresponding to how many calories consumed, how much km distance equivalent to walking, very convenient also makes skipping is no longer boring. And you can also skip rope at the same time, listen to music or take a look at the scenery, skipping into a fun sport.
Right way to rope skipping
Hands holding both ends of the rope handle separately, typically with one foot rope, two small arm arm elbow flexion square, was straightened to fit the length of the rope.
Skipping rope with anterior soles of the feet while taking off and landing, remember not to use feet or heels fell to the ground, against any vibrations to the brain. When the pop-up is not extreme bending the body, to be a natural bent posture. Time-hopping, breathing natural rhythmic.
When forward-rolling, on both sides of the arm close to the body, elbows slightly outreach, and upper arm level, doing outreach with wrist with whirling motion, both side do to draw a circle action. Shake again, behind ropes from the ground up and down, swing a week, rope speed and hand rope is proportional to the speed of rotation, shake the faster, more fast the rope swing.
Essential relaxation exercise
Beginners just starting to do not jump too fast, and pay particular attention to the calf muscles stretching, in principle, every jump under the 100, 200, you can take a break. To achieve the desired effect, at least to jump 100 times per minute, the ideal speed of about 150 beats/minute.
As you get familiar with after the technical and physical strength are getting better and better, would need to increase the effectiveness of exercise a lot, if you can go to 140 per minute, as long as jump 6 minutes, motion effect is equivalent to jogging for half an hour, and after skipping to go jogging, will find their lung capacity is growing.
After dramatic jump rope exercise do not immediately stop, should continue to slow speed skipping or walking for some time, bring circulation back to normal, and can be stopped. Remember when doing some stretching, and ease of movement, is the real end of exercise.
Recommended for beginners a gradual plan of skipping here:
When beginners, in place of continuous jumping 3 minutes; 3 months continuously jumping on after 10 minutes every day after half a year for “series of jumps” (as even jump at a time of 3 minutes, a total of 5 times) until a continuous jump on half an hour. A jump in half an hour is the equivalent of jogging 90 minutes of exercise, you will be surprised when skipping rope brought to you by change.
Tips for skipping:
Texture should wear sports shoes of soft, light weight, avoid an ankle injury.
Rope, thickness moderate hard and soft. Beginners usually hard rope should be treated with, skilled can change after soft rope.
Lawn of the correct selection of soft and hard wood floors and peat land site better, not on the hard concrete floor jump rope, so as not to damage the joints, causing shock to the brain.
Skipping when relaxed muscles and joints, the toe and heel shall coordinate, preventing sprained.
Feet and weight heavier use of ups and downs. At the same time, jumped on and not too high to avoid joint injuries due to undue weight-bearing.