February 02, 2021
Jumping exercise, one of the most common exercise that only requires a single pair of skipping rope with appropriate length and weight, has become more and more popular with the general public.
Skipping rope is a full-body workout that need a certain degree of coordination among the upper limbs, lower limbs and the torso to complete the action while engaging the joints, muscles and ligaments of the whole body. It can not only effectively build up the strength of ankle, knee ligament and lower limb muscle, but also improve the development of upper and lower limb muscle, burn fat, and promote the body's reaction capacity and flexibility. More than that, skipping rope can also improve the heart and lung function, as well as increase lung capacity.
There are many types of jumping ropes in the market now, such as adjustable jumping rope, jumping rope with electronic counting, nonslip hand jumping ropes, etc. Here, for people who are new to the field of jumping rope exercise, jumping ropes with adjustable length is highly recommended because you can adjust the length of the rope to your need anytime you want, which make it perfect for all age groups from children, adults and elders. Before you get started with your hot jumping session, let us take a look at what we should note in rope skipping.
Attentions in rope skipping
1. Choose the appropriate working out sit and equipment
Ground with dust or sand or rugged ground should be avoided. Gym with wood flooring, soft and elastic PU ground, and soft lawn would be better options to prevent joint injuries and brain concussion. The rope is soft with moderate thickness. Beginners usually should start with hard rope, and then change to soft ones.
2. Wear appropriate clothing
It is best to wear sportswear or light clothing, shock absorbing sneakers instead of wearing slippers or leather shoes which are very dangerous when jumping. Appropriate clothes will make you feel relaxed and reduce the possibility of injury-free.
3. Get fully Prepared
Before jumping, it is best to warm up the full body, especially the relevant parts, such as shoulders, arms, wrists and ankles, to avoid sprain and contusion. Get started with skipping rope, from a low speed to high, step by step.
4. Gradually Add Training Intensity
Take up rope skipping slowly at the beginning to fast, from easy to difficult. Learn individual rope jumping first, and then make steps into more complex multi-person or team rope jumping.
The duration of rope skipping is generally not subject to any restrictions, but to avoid physical discomfort or over-strained muscles, do not skip within half an hour before and after meals. School students can exercise during breaks or during extra-curricular activities.
6. Jumping rope is not suitable for everyone
Jumping rope is not the best way to lose weight and it is not safe for the obese. Having an intensive exercise session or jumping thousands of times in a short time period is too much and overwhelming for your knees. If the feet, knees, waist get injured, you better turn to walking, jogging as the alternative to rope skipping.