Although some people think that jumping rope is easy to hurt the knee movement, according to the expert research report, jumping rope impact knee force is only one-seventh to one-half of running. And as long as you can master the jumping rope skills, with the feet on the front of the ground, can reduce the impact on the body. Jumping rope not only strengthens your heart and lungs, but also your muscles in every major part of your body, as well as your sense of balance and agility. The best part is that you can burn 600 to 1,000 calories in an hour if you can do it 120 to 140 times per minute.
So, what should we pay attention to in winter Rope skipping?
1, jump rope movement needs little activity space, but the ground that the activity undertakes must be even, had better be spread above carpet and soft mat. Choose the lawn of soft and hard moderate, woodiness floor or the field of earthy ground better, do not jump rope on hard cement ground as far as possible.
2, to wear a strong earthquake resistant sports shoes, so that the knee and ankle contact with the ground when the collision, otherwise the reaction force when jumping, may affect the spine, the brain, causing sports injuries. Rope jumpers should wear soft, lightweight high-top shoes to avoid ankle injuries.
3, the innermost sweatshirt in addition to to keep warm, absorb sweat, more important is to be able to effectively sweat. When sweat sticks to the skin, the body cools easily, and when sweat evaporates, it takes heat away from the surface of the body. Although cotton clothes absorb sweat, but the function of perspiration is not ideal, so the more suitable clothing material is polyester related chemical raw materials, this kind of material sweatshirt has been very common in the market.
The clothes of intermediate layer is given priority to with warmth, breathe freely, wool or the sport coat of chemical brush wool, it is right choice.
Outermost sportswear is the coat that stresses windproof and waterproof and trousers, the principle that chooses is given priority to with qualitative light, loose. If the weather is really cold, be sure to wear a hat and gloves to reduce the exposure of the body surface to cold air, prevent heat loss.
4, warm up before jumping rope, let feet, legs, ankle activities, do some relaxation activities after jumping rope. It is best to warm up for 5 minutes with low-intensity exercises to move the joints and avoid damaging them when the body is cold and stiff.
5, start to practice rope skipping, movements from slow to fast, from easy to difficult. Start with 5-10 minutes of exercise, then slowly increase to 10-15 minutes, with a short break in between, then jump again.
6, jump rope time, generally not subject to any restrictions, as long as to avoid causing physical discomfort, pay attention to before and after meals within half an hour do not jump rope.
9, pay attention to the toe landing in the process of rope skipping, body stretched and rhythmic coordinated movement, pay attention to prevent ankle sprains.
10, after the end of 5 minutes of stretching, stretching due to exercise and tight muscles, make the muscles more long and elastic.