How good is skipping rope? There are 5 great benefits! Jump rope HIIT mode makes it easier to lose weight and strengthen the heart and lungs
How good is skipping rope?
When it comes to sports, many people will say that there is no time or venue.
And skipping rope can meet the needs of those busy and lazy people, and perform it in high-intensity interval training (HIIT) mode.
Whether it is to lose weight or enhance cardiopulmonary function, it will never be inferior to running!
How good is skipping rope? What is the best way to jump rope? What should I pay attention to in the posture?
Rope skipping is not limited by the number of people or venues, and can be done by one person. It can be said to be the easiest exercise!
But skipping rope is not only convenient, it is also an aerobic fat-reducing exercise with very high "health benefits", which is very suitable for urbanites who have no time to exercise but are concerned about their health.
Jump rope for high-intensity interval training
Skipping rope is actually a great exercise for high-intensity interval training (HIIT)!
I believe that sports enthusiasts will not be unfamiliar with the concept of HIIT. The principle is to intermittently perform high-intensity exercise in a short period of time, such as exercise, rest, exercise, rest, or high-intensity, low-intensity exercise in about 20 to 30 minutes. , High-intensity, low-intensity interval mode exercise, so that the heart rate rises to about 80% of the maximum heart rate.
When skipping rope, in addition to the lower limb muscles, the core muscles of the upper body should also exert force to maintain the stability of the body. A high heart rate is also more suitable for high-intensity interval training.
The benefits of HIIT have become more and more widely known in recent years, and the benefits of skipping rope combined with HIIT mode are even more significant:
- Cellulite and lose weight
Jumping rope in HIIT mode will make the muscles feel fatigued and produce an afterburn effect.
That is, not only can you burn fat while exercising, but even continue to burn fat after exercising.
A study in the United States pointed out that after 30 minutes of skipping, adults can consume about 350 to 400 calories, which is quite beneficial!
- Improve cardiopulmonary function
Rope skipping itself is an aerobic exercise, which helps to enhance cardiopulmonary function and promote blood circulation, thereby reducing the risk of cardiovascular disease, high blood pressure, stroke, etc.
If you skip rope in the HIIT way, the heart rate will rise to about 80% of the maximum heart rate, which will be more helpful to increase your maximum oxygen uptake and strengthen your cardiopulmonary function.
- Exercise lower body muscle strength
Skipping rope relies heavily on the muscles of the lower body to drive the entire body upward, so it helps to exercise the strength of related muscles, including the gastrocnemius of the calf, the hamstrings and quadriceps of the thigh, and the buttocks Gluteus maximus, etc., so as to reduce the daily pain caused by insufficient muscle strength, especially the single-leg hopping exercise has a greater effect.
- Improve balance
Jumping rope on one foot can train the body balance and stimulate the gluteus medius at the same time. When the training effect can be transferred to daily life, it can make the pelvis more stable when walking or going up and down the stairs, reducing the loss of balance. And the risk of falling.
- Improve athletic performance
Rope skipping is one of the plyometric training. Its muscle force mode is stretch-shortening cycle, and skip rope training is systematically performed.
Combined with other plyometric training and weight-bearing training, it can improve the athlete's explosive power, reduce the touchdown time between each step, speed up the action response and change direction, and transfer to other sports, and the performance can also be improved.
How to skip rope with HIIT?
There are many movements of skipping rope, such as bouncing and jumping (that is, jumping with both feet), opening and closing jumping, alternating one-legged jumping, etc. Each movement has its own advantages. The easier ones to master include:
One bounce and one jump: the most basic footwork, relatively simple
Jumping jumps: training footwork coordination
Alternate jumping on one foot: training footwork coordination and balance
As for the training method, you can choose 5 to 6 movements, and then try to jump for 60 seconds for each movement, rest for 30 seconds for each movement in the middle, repeat 3 to 4 groups, and increase the jumping time after you get used to it slowly.
Beginners can choose easy jumping, jumping, jumping, etc., while more experienced ones can try alternating one foot or even crossing one foot.
3 key points of skipping posture
In terms of posture, skipping rope seems to be simple, but in fact there are many places to pay attention to. It is easy to be injured if you are a little careless. Before jumping, it is best to look at the following three points:
Beginners should start with both feet and slowly exercise to make the muscles have sufficient strength and balance before doing single-leg hopping
When jumping up, stand up straight, about 5 to 10 centimeters off the ground; if you jump up too hard, it is a waste of energy
When landing, do not touch the ground with the whole palm or the heel for the first time, and should land on the forefoot to reduce the impact on the joints
Teaching of skipping postures (see the video): The so-called "If you want to do a good job, you must first sharpen your tools." In addition to paying attention to the movements, the rope, the venue and the warm-up movements are indispensable:
length of rope
Generally, a lightweight plastic rope can be used, but it should be noted that the length of the rope should be moderate. The measurement method is as follows: after stepping on the rope straight, try to bend the elbow when holding the rope with both hands, and the bending degree is about 90 degrees.
jumping venue
Jumping rope should be avoided on hard ground, such as concrete ground, because the ground is too hard, which will cause a greater impact on the joints and may damage the joints. Put a blanket on the floor and jump rope to reduce the chance of injury.
warm up before jumping
In addition to the general static stretching warm-up, dynamic warm-ups such as Ankle hops (repetitive ricochets, where the forefoot is on the ground without the heel touching the ground) and jumping and jumping can be added to allow the body to pre-adapt to the state of skipping rope and increase the heart rate. , breathing rate and body temperature, etc., be prepared for exercise.
Intensity can be adjusted according to individual needs
However, although skipping rope is simple, it is performed in a high-intensity interval mode, and the intensity is quite high. You can adjust the speed, maintenance time and rest time of the jump according to your personal ability to adjust the intensity. In addition, skipping rope also has certain risks for people with cardiovascular, lower extremity joint or spine problems, so it is recommended to avoid it.