Skipping rope leg and arm source

For a long time, rope skipping has been boxing athletes used to train the flexibility and speed skills, rope skipping can not only enhance the body coordination ability, and can exercise endurance. Although people often think it is low end movement, but the rope is indeed the most convenient whole-body movement project.

The following is a list of rope skipping:

Cost: ten or twenty block has a good jump rope.

Time: every 15 to 20 minutes, 3 to 4 times a week.

Space limitations: any empty place, but if in the cement floor and carpet to choose between, on the carpet making.

Calorie consumption: a 150 pound woman, exercise intensity is moderate, 30 minutes can consume more than 250 cards.

Moving parts: arm, leg.

For a long time, rope skipping has been boxing athletes used to train the flexibility and speed skills, rope skipping can not only enhance the body coordination ability, and can exercise endurance. Although people often think it is low end movement, but the rope is indeed the most convenient whole-body movement project.

The following is about ready to suggest skipping:

1 if possible, on the choice of elastic ground as skipping location.

2 wear sports shoes, no rope skipping, especially for beginner.

3 choose the length of the rope skipping.

4 possible, play some music. A dynamic music can increase the power, can also provide the rhythm.

5 from the low intensity of. The beginning not to click on the jump of an hour. My suggestion is that every 15 to 20 minutes, 3 to 4 times a week, then slowly increase.

6 don't go too high. Two inches off the ground it, such can move relatively moderate, last longer.

7 landing light. Imagine you are in the glass floor jump, if you will put a floor landing heavy crushed feeling. Fall gently, reduce the impact.

A 8 wrist coil. Can be a little to the forearm drive, but the elbow should be to collect, keep your shoulders relaxed natural droop.

9 transform pattern to jump, as from a jump into a hop, or run, so you will not feel so boring.

10 was the onset of fatigue but there is strength, you can do some" active rest", put in the hands of the skip aside, but kept jumping, arms slightly rotating rope movement simulation. It can make you relax some, and longer movement time, enabling you to increase endurance.

11 rope before you heat a warm-up, situ step step, stretching, especially your leg. After skipping preferably also stretching, can help ease the calf muscle tension, reduce the ache.

12: don't forget, drink plenty of water.