Notes on jumping rope

April 6, 2023

Jumping rope is a whole body exercise, need brain, hands, feet, body, rope and other aspects of close cooperation, is an aerobic balance exercise, men, women and children can be carried out, although many people have jumped rope, but do not understand jumping rope in the end what are the precautions, the next is the introduction of jumping rope precautions.

Choose the right place

Jump rope should choose more open, flat place, such as playgrounds, squares, parks and other places, choose the soft and hard lawn. Wooden floor and dirt floor, do not choose narrow, uneven road, also should not be too hard ground, road, so as not to cause ankle injury.

Dress lightly

When jumping rope to wear as little as possible, it is best to wear sportswear or light clothing, the top should be short, not through the long coat, windbreaker, shoes should choose oil elastic, soft texture, light weight soft-soled shoes or sports shoes.

Gradual and orderly progress

Jumping rope time, the amount of exercise are to be gradual, just learn to jump rope people, should be in accordance with their age to choose the number of Amoy God, 20-30 years old jump 110-130 times / min, 30-40 years old, jump 90-100 times / min, 40-50 years old, jump 80-90 times / min, more than 50 years old, jump 70-80 times / min, when the body gradually adapt to jump rope exercise, you can extend the jump rope as appropriate Time, increase the amount of exercise.

Warm up

Before jumping rope, it is best to move the whole body, especially the relevant parts, such as shoulders, arms, wrists, ankles, to avoid sprains, contusions, etc., for appropriate warm-up exercises can let the body into the state, after jumping rope to do some relaxation exercises, such as stretching calves and other stretching exercises.

Jump rope correctly

After you start jumping rope, the speed has slow to fast, gradually. To relax the muscles and shut down, toes and heels should be hard at the same time, to prevent sprains, fat people and middle-aged women are suitable to use both feet at the same time up and down, at the same time, on the leap not too high, so as not to avoid joint injuries due to too much weight, in addition, suffering from serious heart, liver, kidney and other organic disease people should not jump rope.

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