Rope skipping can let you build a slender legs

Rope skipping exercise requires only little space

But the activity of ground must be flat on top, preferably on rugs and cushions, and should wear strong earthquake sports shoes, this can ease knee and ankle in contact with the ground during a collision, or beats reaction, may affect the brain, spine, resulting in sports injury. Notable is, in the rope skipping, better wear sports bras, or choose to support good cotton underwear, can protect the pectoral, avoid injury.

To do good work, must first sharpen his tools., skipping the first and most important tool is skipping rope, in the selection of long length and weight to feel comfortable, no matter what is done can be. But because of different materials, there will be too thick, too heavy or light, so choose appropriate material rope of comparatively well. It is recommended for beginners can choose a longer bit string, swing amplitude is larger, slower, and then slowly increase the requirements, shortening the length of the rope, but also increase the intensity of exercise.

Now there is an electronic counting rope skipping, not only can automatically count, also can show the skip frequency equivalent to consumption, equivalent to how many calories walking many miles, very convenient, also make the jump rope is no longer boring. And you can also jump rope at the same time, listen to music or have a look at the scenery, the rope becomes an interesting exercise.

Correct rope skipping method

Both hands respectively hold the rope at both ends of the handle, usually with one foot on the rope between the arms, elbow flexion will arm lift flat, the rope was straightened for appropriate length.

Jump rope for forefoot take-off and landing, remember not to use the whole foot or heel landing, so as to avoid brain subjected to vibration. When jump, do not bend body, the body should be naturally bent. Jump, breathing natural rhythm.

Forward wave, big arm close to your sides, elbows slightly outward, the upper arm level of approximation, wrist force to do outreach within the rotary motion, so that the hands in the side of the body do the circle movement. Each rocking a rope from the back ground, up and down, swing a week, rope rotation speed and hand rope is proportional to the speed, moved more quickly, then the rope swing faster.

Here the recommended for beginners a skipping of progressive plan:

First, in situ continuous jump 3 minutes; after 3 months continuous jump 10 minutes a day; after half a year can realize" series of jump" ( such as each even jump 3 minutes, 5 times in total), until a continuous jump on the half hour. A jump half hours, equivalent to 90 minutes of jogging exercise, you will surprise skipping bring you change.

Rope skipping tips:

Wear soft texture, light weight sports shoes, to avoid an ankle injury.

The hard and soft, medium thickness. Beginners usually advised to use hard rope, skills can be changed to a soft rope.

Selection of soft hard moderate lawn, wooden floor and earth ground is better, not in the concrete ground rope, so as not to damage the joint, cause brain concussion.

Skipping to relax muscles and joints, toe and heel be forced coordination, prevent the sprain.

Weight heavy are advised to use his legs while landing. At the same time, jumped and not too high, so as to avoid excessive weight-bearing joints due to injuries.