Jumping rope is a very simple exercise, as long as you have a rope and a flat surface, you can start practicing. Skipping rope for a long time will bring many advantages and disadvantages to the body. Do you like these sports?

So, what are the benefits of sticking to skipping rope?

Jump rope can be shaped.

Jumping rope is a full-body cardio workout that not only helps you burn calories and lose weight, but it also builds your muscles for a sculpting effect.

Skipping rope can strengthen your physique.

Skipping rope is good for the bones, muscles, lungs, and circulatory system, and can speed up metabolism, improve the motor system, respiratory system, and cardiovascular function.

Jumping rope can improve body coordination.

Although skipping rope may seem simple, it is an exercise method that requires the participation of shoulders, wrists, elbows, knees, ankles, spine and other parts. Doing this exercise for a long time can improve the coordination of the limbs.

Disadvantages of skipping rope for a long time.

If it is not controlled properly for a long time, such as skipping rope for too long or excessive exercise force, it may cause great pressure on the lower limb joints such as knee joints and ankle joints, thereby causing sports joint damage.

In addition, special groups such as patients with cardiopulmonary diseases and cardiovascular and cerebrovascular ischemic diseases are not suitable for a large number of long-term rope skipping.

If this special population skips rope for a long time, it may lead to cardiovascular overload due to excessive exercise, resulting in insufficient blood supply to organs and tissues.

The correct way to jump rope.

1. Use the forefoot to take off and land, remember not to land with the whole foot or the heel, so as not to impact the brain, when jumping in the air, the body should not be bent excessively and become a natural bending posture.

2. When jumping, breathing should be natural and rhythmic.

3. Hold the handles at both ends of the rope with both hands, usually step on the middle of the rope with one foot, bend the elbows with both arms to lift the forearm, and pull the rope to a suitable length.

4. As you swing forward, keep your upper arms close to your sides and slightly abduct your elbows so your upper arms are roughly level.

5. Practice step by step, the speed and length of skipping rope should be determined according to individual circumstances. Start with 5-10 minutes of each exercise and gradually increase the time.

6. The time of skipping rope is generally not limited, but in order to avoid physical discomfort, do not skip rope within half an hour before and after meals.

7. And don't drink a lot of water before jumping rope. Don't stop immediately after skipping, you should continue skipping or walking for a while at a slower speed to let blood circulation return to normal before stopping.

After that, remember to do some stretching and relaxation before you actually end your workout.