Many people have the impression that jumping rope hurts their knees. If you compare jogging with breaking the rumor, jumping rope has less impact on your knees than jogging.
Jogging involves forward, down, forward and down power chains, so it produces more complex shear force, plus the reaction force of weight impact on the ground by one foot, which has great impact on the body and lower limbs. In contrast, the jumping rope has only the vertical force of jumping in situ, and when jumping, both feet bear the reaction force at the same time, so the impact force is low.
Moreover, Rope skipping can also exercise lower limb muscles, especially gluteus maximus, quadriceps femoris, calf gastrocnemius and soleus. Once the muscles are strong, they will not injure the knee. Sports can strengthen the muscles. The stronger the muscles, the less the knee will be injured. It is generally believed that it is wrong to injure the knee in sports.
Whether it's rainy or sunny, it can jump at any time.
Compared with other sports, rope skipping has the greatest advantages: simple equipment, free space, and can move at any time and anywhere.
Skipping rope plus warm-up for about 15 minutes, workers can jump before work and after going home once, can achieve 30 minutes of exercise per day, if the nearby office venues permit, can also make a 15-minute break jumping rope. It should be noted that the choice of jumping 90 minutes after meals will not affect digestive function.
Those who have a history of tail vertebral injuries are not suitable for bicycle riding or running rehabilitation. If they still need to strengthen the lower limbs and core muscles, they can plan rope skipping as rehabilitation exercise under the guidance of coaches.
People with poor physical fitness should first test their physical fitness before jumping rope. If they can stand on one foot for 30 seconds and move about 15 times side by side within 30 seconds, they can jump rope. The side-by-side test is to draw three parallel lines about 1 meter apart from each other on the flat ground. The left foot strides from the middle line to the left line, the right foot to the left foot, recorded as one time, the right foot strides back to the middle line, the left foot is like the right foot, recorded as two times, changed sides. Patients with poor peripheral blood circulation, such as diabetes mellitus, have impaired lower limb sensation, weak sense of balance and proprioception, and are prone to fall and injuries, so they are not suitable.
After jumping rope, you can observe the muscle soreness of the next day. If you can recover after a day's rest, it is the amount of exercise that your body can load. If you are still sore, you should wait for your body to recover, first reduce the amount of exercise, and then gradually increase it. When exercising, we should keep the concept of "overload". That is to say, every training is a little more intensive than the last one. After the body adapts slowly, the organization will be stronger, and gradually increase the amount of exercise that the body can carry. Stimulation (exercise) requires corresponding rest and supplementary nutrition, especially protein, to repair the body's depleted cells and energy.
How to skip rope correctly?
●Site: Jump on the flat ground, pay attention to the height, front and back, left and right distance. Wood or PU flooring can absorb vibration best, cement floor can also. Tar roads are easy to roll up gravel, which is not recommended. The grassland is uneven and needs higher balance and coordination ability, which is not suitable for beginners.
●Equipment: Wear sportswear and sneakers that fit your feet. Plastic rope is the best material for skipping rope. Nylon rope is easy to break the edge and produce filaments, which is dangerous.
Heavy rope skipping has a large centrifugal force, which can be used as advanced training.
1. Warm up
①. Stand up, hook your feet and stretch your front thighs.
②. Stretch the rear thigh.
③. Stretch the back of the calf.
④. Stretch your wrists, draw your shoulders round, and take two eight beats each.
▲▲Warm-up, 45-60 seconds each.
2. Preparatory action
①. Adjusting rope length
Step on skipping rope, shoulders and arms are vertical and relaxed, the rope is adjusted to the waist, about half of the body position, is the appropriate length. If the rope is too long, it can be rolled up and adjusted at the grip of the left and right hands.
②. Practice Preparatory Jump
First, one-handed rope rotation, air jump, to adapt to the speed of rope skipping rotation
③. Start jumping
Place the rope at the heel for preparation. The body is relaxed and not stiff. The knees are slightly bent. When landing, the center of gravity is one third in front of the sole of the foot. When moving, the heel does not need to touch the ground.
Receive exercises: Warm up, repeat once each.