What kind of exercise can skipping rope do? The specific questions are in the supplementary explanation of the question.

Let me talk about the advantages and benefits of skipping.

Simple and easy. There are many kinds of rope skipping, which can be simple or complex. It can be done at any time and you can learn it once you learn it. It is especially suitable as a fitness exercise in seasons with lower temperatures, and it is especially suitable for women. In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dance for 20 minutes. It can be said to be an aerobic exercise that consumes less time and consumes more energy.

Exercise a variety of organs. According to research by domestic and foreign experts, skipping rope has a good promoting effect on heart function. It allows the blood to obtain more oxygen and keeps the cardiovascular system strong and healthy. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate excess fat on the buttocks and thighs, keep your body toned, make movements agile, and stabilize the body's center of gravity. Jumping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems. Rope skipping can promote the development of human organs, benefit physical and mental health, strengthen the body, develop intelligence, enrich life, and improve overall quality. The whole body movement during rope skipping and the stimulation of thumb acupuncture points by holding the rope will greatly enhance the vitality of brain cells and improve thinking and imagination. Therefore, skipping rope is also the best choice for brain strengthening. Research has confirmed that rope skipping is a whole-body exercise, and all organs, muscles, and nervous systems of the human body are exercised and developed at the same time. Therefore, long-term rope skipping can prevent gastric problems, such as obesity, insomnia, arthritis, neuralgia and other symptoms. At the same time, medical experts believe that rope skipping trains people's jumping, speed, balance, endurance and explosive power, and can also cultivate accuracy, flexibility, coordination, tenacious will and enterprising spirit. Jumping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, high blood pressure, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For lactating and menopausal women, skipping rope also has a positive effect of relaxing emotions, which is also beneficial to women's mental health.

In view of the unique health-care effect of skipping on women, French fitness expert Mock designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you can only jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can perform "series jumps" every day, such as jumping for 3 minutes each time. *** 5 times, until one jump lasts for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging. It is a standard aerobic fitness exercise. Rope skipping has the following benefits for children's physical and mental health and intellectual development: It can promote children's healthy development. Rope skipping can accelerate gastrointestinal motility and blood circulation, promote the body's metabolism, and is conducive to the healthy growth of children; it can establish children's number concepts. When children skip rope, Self-jumping and self-counting can help them connect abstract numbers with real things, allowing them to initially understand the actual meaning and concept of numbers; it can improve children's memory ability, because children continue to count during the rope skipping process, allowing their brains to The cortex is in an excited state, which helps it transform abstract memory into image memory; it can promote children's dexterity. The human body will feed information back to the brain during movement, thus stimulating the brain to think positively. Children can jump and count by themselves when jumping rope. , can improve the brain's thinking sensitivity and judgment, and contribute to the coordinated development of children's physical strength, intelligence and adaptability; it can cultivate children's sense of balance and rhythm. The movements when skipping rope can be described as arching left and right, and moving up and down together, which is helpful for children. The balanced and coordinated development of the left and right brains can also cultivate children's sense of rhythm; it can help children establish their sense of orientation and develop their overall awareness. During the rope skipping process, children sometimes jump alone, sometimes in pairs, and sometimes in pairs. A large number of people will help children develop an accurate sense of direction. Children can consciously form organizational discipline during rope skipping activities, and can cultivate their spirit of unity, cooperation and collectivism. Rope skipping equipment is simple and can be found everywhere. It is simple and easy to perform. It is a physical fitness activity suitable for the public. Professor Hu Dayi, deputy director of the Cardiovascular Disease Branch of the Chinese Medical Association, once provided a good way to keep fit for teenagers. He called for the development of rope skipping among teenagers because it is the most practical way to deal with obesity and prevent dyslipidemia and hypertension. A great aerobic exercise to build endurance.

There is no need to emphasize how effective rope skipping is. This kind of exercise is suitable for men, women and children, and it is just waiting for everyone to practice it. And skipping rope is like swimming and riding a bicycle. Once you learn it, you will never forget it. There are many kinds of rope skipping, which can be simple or complex. It can be done at any time and you can learn it once you learn it. Therefore, it has become a popular fitness method all over the world. In addition, more and more entertainment stars also use rope skipping as a way to keep in shape and exercise. This makes skipping, an ordinary activity, become a star of public fitness.

A lot of women are very concerned about whether skipping rope can lose weight. It has been clearly stated above, but I will be patient and say it again for the last time. Losing weight means losing fat, and exercise is effective in losing weight. Not fast, but very scientific, it will burn a lot of fat without rebounding. Dieting and medication are quick to lose weight, but they come at the expense of health, and they are easy to rebound. After rebounding, the chance of suffering from heart disease increases significantly. But if you only exercise for fifteen minutes at a time, you will burn carbohydrates and not fat. It will only start to burn more fat after half an hour of exercise to lose weight. The longer you exercise each time, the more fat will be burned. , this is because the main energy source for continuous exercise is fat rather than sugar.

On the contrary, the energy source of instantaneous explosive exercise is sugar rather than fat, so this type of exercise is not beneficial to weight loss. The following is the calorie consumption statistics of eight sports. Note: For every kilogram of fat lost by the human body, 7,700 calories are consumed. Another way to say it is 7,200 calories. Comrades who love to lose weight, especially young lesbians , please do the math for yourself, which exercise is the most effective, has the highest safety factor, and the least economic investment.

Swimming: consume 175 calories every half hour. It is a coordinated movement of the whole body, which is good for enhancing cardiopulmonary function, flexibility and strength. It is also helpful for patients to regain their health, for women to regain their shape after giving birth, and it is a good exercise for the elderly and those with weak bodies.

Athletics: 450 calories can be consumed every half hour. It can exercise the whole body of the human body.

Basketball: consumes 250 calories every half hour. It increases flexibility and strengthens cardiopulmonary function.

Bicycle: consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.

Jogging: burn 300 calories every half hour. Beneficial to the heart, lungs and blood circulation. The longer you run, the more calories you burn.

Walking: Burn 75 calories every half hour. It is beneficial to the enhancement of cardiopulmonary function, it can improve blood circulation, mobilize joints and help lose weight.

Skipping rope: consumes 400 calories every half hour. This is a bodybuilding exercise that is of great help to various organs such as the cardiopulmonary system, coordination, posture, weight loss, etc.

Table tennis: consumes 180 calories every half hour. It is a whole-body exercise, beneficial to the heart and lungs, and can exercise the movement and coordination of the center of gravity.

Volleyball: consumes 175 calories every half hour. It mainly enhances flexibility, jumping ability and physical strength, and is beneficial to the heart and lungs.

I believe you already have the answer in your mind, but other questions are coming one after another. Maybe you are thinking now: Will skipping rope make your legs thicker? Aerobic exercise can burn fat and make muscles more elastic. Have you ever seen marathon runners with thick arms and legs?

If you understand the relationship between aerobic exercise and weight loss, you will ask fewer ignorant questions. In this way, you will understand how ridiculous it is to say that jumping rope makes your breasts and hips sag. Jumping rope can make the excess fat in the chest and buttocks disappear and make the pectoralis major and gluteus maximus muscles strong and elastic, so it can make your chest and buttocks firm and plump. Some people even say that skipping rope will cause gastroptosis. If I meet such a person, I will slap you! However, before jumping rope, you should warm up and move your shoulders, wrists, knees, waist and ankles, and do not drink a lot of water before jumping rope. This is the same as other aerobic activities.

Some people also ask whether skipping rope can help you grow taller. Professor Du Minlian from the Department of Pediatrics of the First Affiliated Hospital of Sun Yat-sen Medical University in Guangzhou warned parents: Human growth is time-limited, with the fastest growth in infancy, a period of steady growth after the age of 3, and pre-adolescence as the second growth spurt. After puberty, growth and development slow down. Height is not innate, genetics has little influence on height, and nutrition plays a leading role, so special attention should be paid to reasonable nutrition within the age of 2. In addition, exercise can also help children's height. The best exercise is skipping, which has a certain stimulating effect on bone growth. Improves blood circulation in bones, stimulates growth hormone secretion, and promotes height. It is a scientific research result of the former Soviet Union that skipping rope can promote the growth and development of adolescents, but adults with closed epiphyses have little hope of growing taller through skipping rope. My cousin has grown another 2 centimeters since he was 27, so many boys’ epiphyses do not close at the age of 20. If you want to know whether the epiphysis is closed, you can go to a regular hospital to do a bone age X-ray. I would like to advise friends who want to grow taller or lose weight: use scientific methods to make up for your shortcomings.

Finally, let’s talk about the time and frequency of rope skipping. Theoretically, strenuous exercise is not allowed one hour before and after meals. Some people who want to lose weight will skip rope before meals to reduce appetite. This is Unscientific. The best time for human body activity should be from 3 pm to 8 pm. Friends who want to improve their skipping skills may want to do it during this time. I personally do not advocate morning exercise. Some people "dance upon hearing the chicken" when exercising in the morning. They even get up to exercise at three or four o'clock, and then go back to sleep. This is not only susceptible to air pollution, but also disrupts the biological clock, leading to Fatigue, premature aging. Because ground air pollution is the most serious before sunrise and there is less oxygen at this time. After sunrise, green plants begin photosynthesis, inhale carbon dioxide and spit out oxygen, and the air begins to feel fresh. So if you have time, try skipping rope after sunrise. Rope skipping should not be less than 4 times a week but not more than 6 times a week. Generally, it requires one day of rest and reflection, so that you can improve faster. The time for skipping rope should be controlled between half an hour and two hours each time. Too little will not achieve the fitness effect, and overtraining for more than two hours will also make the body extremely tired.

Rope skipping is not a simple physical exercise. It requires the combination of hands and brain to create dazzling tricks. Friends, when practicing skipping rope, pay attention to thinking more and discussing with your peers. After accumulating to a certain extent, you will achieve breakthroughs. .

I'm already at my wits' end. Don't blame me if you still can't dance after saying so much. But I have one last trick. You can buy a rope skipping instruction CD by Hu Pingsheng, China’s number one rope skipping expert. It contains detailed explanations and text descriptions, which can help you break through movements that you never dared to think of before.

Also, do not jump rope vigorously during menstruation. You can jump with single or double swings.

If you have any questions, you can check or leave a message on Baidu's competitive rope skipping bar, we will ask you Mr. Hu Pingsheng, China’s number one rope skipping expert, will give you the answer.

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Answer: ivan186 - Probation Level 11-30 13:15

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Commenter: 33051349 - Probation Level 1

Rope skipping is an exercise that reduces legs but does not lengthen them. Student stay at the Institute of Physical Education

Commenter: You... that's you - Assistant Level 2

I'm already tempted and will start tomorrow. This is a real, simple and easy way to exercise, you must stick to it.

Commenter: DDD0092000 - Magic Apprentice Level 1

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Other answers*** 5

It’s up to you Due to my body and exercise requirements, I usually dance for 2 hours, but it is not calculated by the number of times, but by the time. Each group of dances is 3 minutes, and the speed is about 100 beats/minute.

Be careful not to touch the heel. Brain concussion. Pay attention to breathing and heartbeat. Take deep and long breaths under control first. Do not breathe rapidly. Control the heartbeat, otherwise it will be bad for the heart.

Before exercising for a long time, move the joints, lower the waist, and press the legs. , stretch out the tendons and warm up the muscles before practicing, otherwise there will be sports injuries and the exercise effect will be reduced.

Just kidding, of course the legs are not thick. Have you ever seen long-distance runners with thick arms and legs? ?Any exercise with light weight for a long time and multiple times will only make the muscles more even and adducted, unless you also practice weight lifting. I am also used to jumping with two sandbags tied to do strength training.

Answer Author: fandango622 - Magic Apprentice Level 1 11-21 17:11

Losing weight, reducing stress, etc.

Answer: lyxandleo - Scholar Level 2 11-21 18:02

Autumn and winter are good seasons for skipping rope to lose weight

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Rope skipping is a popular fitness exercise especially suitable for autumn and winter, and it is especially suitable for women. In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dance for 20 minutes. It can be said to be an anaerobic exercise that consumes less time and consumes more energy.

Every time after a hot summer, many women think they can breathe a sigh of relief, because they no longer need to wear those close-fitting fashions, and they don't have to work out so hard to lose weight. But as everyone knows, just a little negligence in autumn and winter has caused many women's efforts in summer to be wasted. Generally speaking, because the weather in autumn and winter is cooler and the human body feels more comfortable, it tends to eat more delicious food. If exercise is ignored, fat will accumulate quickly.

What kind of sports are more suitable for autumn and winter? Many people with rich experience in losing weight told me that skipping rope is a good choice. This answer was affirmed by many fitness professionals. These professionals also told me that in addition to losing weight, skipping rope is also one of the most suitable exercises for exercising. In addition, there are many kinds of rope skipping, which can be simple or complicated. They can be done at any time and you can learn it once you learn it. Therefore, it has become a popular fitness method all over the world. In addition, more and more entertainment stars also use rope skipping as a way to keep in shape and exercise. This method has made the ordinary activity of rope skipping become a star of public fitness.

Recommendation: Jump rope to stretch out your slender calves

Essential warm-up activity

Although some people think that skipping rope can easily hurt the knees, according to experts Research reports indicate that the impact force of skipping on the knees is only 1/7 to 1/2 of running. And as long as you can master the technique of skipping rope and land on the front of the soles of your feet, you can reduce the impact on your body. Jumping rope can not only strengthen your cardiopulmonary function and the muscles of each major part of the body, but also train your sense of balance and body agility. The most tempting thing is that as long as you can maintain a speed of 120-140 times per minute, you can burn 600-1000 calories in an hour.

Skipping is a relatively intense exercise. Before practicing, you must prepare all parts of the body, such as shoulders, arms, wrists, and ankles. When starting to practice skipping rope, the movements should be from slow to fast, from easy to difficult. At the beginning, each exercise time is 5-10 minutes, and then slowly increase to 10-15 minutes. You can take a short rest in the middle, and then continue jumping again. There is generally no restriction on the time for skipping rope, as long as it avoids causing physical discomfort, be careful not to skip rope within half an hour before and after meals.

Choose a good pair of skipping ropes

Rope skipping requires only a small amount of space for activities, but the ground for the activities must be flat. It is best to cover it with carpets and soft cushions, and to Wear sports shoes with strong shock resistance, which can alleviate the impact of knees and ankles when they contact the ground. Otherwise, the reaction force during beating may affect the spine and brain, causing sports injuries. It is worth noting that when skipping rope, it is best to wear a sports bra or choose cotton underwear with better support, which can protect the chest muscles and avoid strain.

If you want to do your job well, you must first sharpen your tools. The most important tool for skipping is the skipping rope. When choosing, as long as the length and weight feel comfortable, no matter what kind of texture it is made of. However, due to different materials, it may be too thick, too heavy or too light, so it is better to choose a rope made of appropriate materials. It is recommended that beginners choose a longer rope with a larger swing range and slower speed, and then gradually increase the requirements, shorten the length of the rope, and increase the intensity of the exercise.

There is now an electronic counting rope skipping, which not only counts automatically, but also displays how many calories the skipping times are equivalent to, and how many kilometers it is equivalent to walking. It is very convenient and makes skipping rope no longer necessary. dull. And you can also listen to music or look at the scenery while skipping rope, turning rope skipping into an interesting sport.

Correct method of skipping rope

●Hold the handles at both ends of the rope with both hands. Normally, step on the middle of the rope with one foot, bend your elbows with both arms and lift your forearms flat. Straightened to the appropriate length.

●When jumping rope, use the balls of your feet to take off and land. Remember not to land with your whole foot or heel to avoid shock to your brain. When jumping up, don't bend your body extremely, keep it in a natural bending position. When jumping, your breathing should be natural and rhythmic.

●When swinging forward, keep the upper arms close to the sides of the body, slightly abduct the elbows, and make the upper arms approximately horizontal. Use the wrists to perform abduction and internal rotation movements, and make the hands make circular motions at the sides of the body. Every time it shakes, the rope goes up and down from the ground and makes a circle. The speed of the rope rotation is proportional to the speed of the hand rope. The faster the shake, the faster the rope spins.

Relaxation exercises are indispensable

Beginners should not jump too fast at the beginning, and pay special attention to the stretching of the calf muscles. In principle, you can take a break every 100 or 200 times. rest. To achieve the desired effect, at least 100 beats per minute are required, and the ideal heart rate is about 150 beats/minute.

As you become more proficient and have better skills and physical strength, the effectiveness of exercise needs to be greatly increased. If you can jump 140 times per minute, then you only need to jump for 6 minutes and exercise. The effect is equivalent to jogging for half an hour, and if you go jogging after jumping rope, you will also find that your lung capacity is getting bigger and bigger.

Do not stop immediately after vigorous rope skipping exercise. You should continue skipping rope at a slower speed or walking for a period of time to allow blood circulation to return to normal before stopping. Afterwards, remember to do some stretching and relaxation movements before the exercise is truly over.

Here is a progressive plan for rope skipping recommended for beginners:

When you are a beginner, jump on the spot for 3 minutes continuously; after 3 months, you can jump for 10 minutes continuously; after half a year, every day "Series jumps" can be realized (such as jumping for 3 minutes each time, up to 5 times), until one continuous jump lasts for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging. You will definitely be surprised by the changes that jumping rope brings to you.