There are many methods of fitness training. If you have the conditions, you can go to the gym to exercise, and if you don't have the conditions, you can exercise outdoors or at home. As long as you have the heart, you can have a gym anywhere.
Rope skipping is a moderate- to high-intensity exercise. Maintaining a high hopping frequency can put the body into a hyperoxidative state.
People who insist on skipping rope can also gain several advantages:
1. Sticking to rope skipping training can effectively enhance cardiopulmonary function, improve blood vessel elasticity, promote calcium absorption, enhance bone density, and improve the overall physique of the body. Suitable for training most people.
2. Sticking to skipping rope can promote intestinal peristalsis, help expel waste, promote body circulation and metabolism, and improve gastrointestinal function.
3. Sticking to the rope skipping training can let you drive away negative emotions such as depression and anxiety, improve the body's resistance to stress, and keep you positive and optimistic.
4. Compared with running training, skipping rope for 15 minutes is equivalent to jogging for half an hour!
For people who usually lack exercise, skipping rope is a short-term exercise that can promote fat decomposition, while building muscles, avoiding muscle loss and maintaining a strong metabolism.
5. Skipping rope only needs a small open space to start training, which is more flexible than running and is not affected by the weather. There are many ways of skipping rope training, you can practice alone, you can practice more, you can also perform various tricks, which can effectively enhance the fun of exercise and help you persevere.
But people who have tried rope skipping training should know that people who lack exercise, have poor cardiopulmonary function, and weak leg muscles will be exhausted if they insist on skipping rope for 2-3 minutes, and it is difficult to persist for a long time.
Therefore, when novice skipping rope training, it needs to be divided into multiple tasks, such as: skipping rope for 15 minutes each time, divided into 5-6 groups to complete, and training once every other day, so as to achieve a good target effect.
Also pay attention to the correct method of skipping training, otherwise fitness will be hurt. Here are some skills to learn:
1. Prepare a pair of comfortable sneakers and a jump rope. The rope should not be too long or too short, just go through the toes.
2. When skipping rope, keep your head up and your chest up, tighten your core muscles, keep your elbows close to your body when your arms swing the rope, and let your wrists turn.
3. When skipping rope, do not jump too high, keep the knee slightly bent, which can reduce the pressure on the joints and reduce sports injuries.
4. If your body fat rate exceeds 30%, it means that you are too old. People with three high diseases should not choose high-intensity training. It is recommended to try moderate-to-low-intensity sports such as jogging, brisk walking, and square dancing. You can try jumping rope.
5. It is not advisable to perform skipping training immediately after meals. At this time, the body's oxygen should be supplied to the stomach and intestines. You need to rest for about 1 hour before jumping rope.
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