If you are unable to exercise at home during the epidemic prevention, skipping rope has become your new favorite for exercise! Novices can quickly burn fat in just 3 steps
Many people regard the sport of “skipping” as a childhood game, and when they grow up, they rarely do exercise through rope skipping. In fact, rope skipping is one of the main steps for many boxers and bodybuilders to warm up before competition. In addition to basic skipping, there are also weighted rope skipping, beaded rope skipping, speed skipping rope, etc., with more and more varieties. Nowadays, due to the impact of the COVID-19 epidemic, people are unable to go to gyms or sports centers to exercise. Therefore, independent rope skipping training at home has gradually become a popular training program for athletes.
During the epidemic, the fat-burning effect of skipping rope at home is better than running outside.
Sergio. Currently working as a fitness trainer in Toronto, Canada. Sergio Pedemonte said that since most people are staying at home during the COVID-19 epidemic and are unable to go to the gym regularly, many people are looking for ways to maintain their exercise habits using minimal equipment. Jumping rope is an easy exercise to learn for most people, and there is a large upper limit to learning the rope jumping technique, which will keep the workout challenging. Pedmont believes that skipping rope is quite effective in exercising the coordination of the whole body and allocating exercise time.
The fat-burning efficiency of skipping rope is very good whether it is used as a warm-up or as an exercise itself. Fitness studio director Keir. According to Kiel DiGiovanni, even the best athletes in the world are still training with skipping ropes. If they train to a certain intensity, they can burn as many as 700 to 1,000 calories in an hour. Di Giovanni went on to say that few exercises can burn calories like skipping. Even jumping at a normal speed will burn 10 to 16 calories per minute. The calories burned by skipping for 10 minutes are equivalent to jogging 1.6 kilometers. many.
Pedmont adds that to get the most out of a jump rope workout, jump for 5 minutes at the beginning of the workout and then gradually increase by 1 minute until you can jump continuously for 15 minutes. At the same time, exercisers can add more complexity to their skipping movements, such as cross skipping, skipping side swings, and two-turn jumps, etc., which can burn more calories and improve body coordination.
What should I do if I want to jump rope but have no basic knowledge? Beginners can start with “ropeless skipping”
And if this is your first time jumping rope, it is important to practice beforehand. Beginners can increase the weight of the rope to help speed up learning; in addition, a full-length mirror can be used to check whether the body is symmetrical. After all, good posture can help make skipping exercises more efficient. The American YouTube channel “Crossrope Jump Ropes” shares the warm-up exercises beforehand for “ropeless jumping”, which can be used as a reference for beginners:
Before starting, raise your head and chest, stare ahead, and keep your spine straight.
Start jumping. When jumping, keep your feet together, your toes lightly on the ground, and your knees must be kept slightly bent.
When jumping, use your wrists to control the rope instead of your shoulders or arms.
If you are familiar with the movements, you can start to speed up the speed of the rope. Of course, overtraining in all sports will cause physical strain. Before doing skipping exercises, you must measure your physical condition and then decide on the number of sets and time for training. In addition, don’t forget to wear protective sneakers to avoid knee and ankle injuries; static stretching after exercise is also important, especially the leg muscles, to avoid leg cramps and soreness after a few hours. Condition. If you are worried that you cannot really train at home during the epidemic, skipping rope does not take up space and is a method that can burn a lot of fat in a short period of time. If you want to get rid of the decadent life and make up your mind to lose weight, you can give it a try. The effect may be better than going out for a run. better.
Source:
Jump Roping Craze: How to Get the Most Out of This At-Home Exercise
3 Jump Rope Drills for Beginners (No Rope Needed) [Crossrope]
