How good is it to jump rope properly?

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Jumping rope is one of the familiar exercises for each of us every day. But not everyone knows how to jump rope properly so as not to get big calves and bring maximum efficiency.

1. Why should jump rope properly?

Jumping rope is an exercise familiar to each of us. This exercise works to effectively burn calories in the arms, legs, and abdominal muscles, thereby helping to lose weight and burn belly fat most effectively. In addition, skipping rope properly helps to enhance the development of bones and cartilage, helping to improve height and appearance, so it is very suitable for children who are in puberty.
However, according to experts, people should jump rope properly so as not to cause harm to the body. Properly skipping rope has a lot of benefits to the human body such as:
Promotes fat burning effect, accelerates weight loss and makes you lose weight more effectively. Compared to jogging, skipping consumes more calories, so the weight loss effect is higher than running. Improve your cardiopulmonary function, help keep you physically energetic and young, improve resistance and reduce disease. Jumping rope with different intensities has different effects. When you're doing low-to-moderate-intensity jump rope, it's like aerobics. And when you jump rope high intensity HIIT exercise. In the process of jumping rope, almost all parts of your body will be involved, helping to reduce muscle loss and maintain metabolism and improve the efficiency of fat burning in the body. Jumping rope is an exercise especially suitable for office workers and those who do not have much time for exercise. Jumping rope for 15 minutes is more effective at burning fat than jogging for 30 minutes. Jump rope doesn't have a lot of location requirements and isn't affected by the weather, so you can jump rope without going out at home.
An important thing to keep in mind is skipping rope properly so as not to get big calves. The reason is that improper jumping rope causes many people to have large calf muscles. Jumping rope properly to not get big calves is one of the goals to keep in mind for those who jump rope.

2. How to jump rope properly

Step 1: Jump with 2 feet
In fact, the movement of the rope you jump will be proportional to the movement of your feet. You don't have to jump too high, just enough for your feet to get over the rope. Both feet land at the same time and jump up with both feet, doing this movement continuously for 1 minute.
Step 2: Alternate Legs
When the rope bounces overhead, move your feet up to the floor (gave distance from the floor/ground). At each rotation of the rope, your feet will contact the floor differently, the movement is like running in place and jumping in front of the back foot, try to maintain this jump for 1 minute.
Step 3: Raise your legs
You can continue to jump with alternate leg jumps and try raising your knees to a 90-degree angle on each jump, which can be varied evenly on both feet. Continue doing this for 1 minute and then rest for about 1 minute.
Step 4: Dance with one leg to the rhythm
You do alternate foot jumps evenly following the up and down motion of the jump rope. You can jump continuously 8-10 basic movements of the right foot and then switch to the left foot. Each leg jumps for about 1 minute for this movement and 1 minute for the other leg.
Step 5: Long jump
You can freely do the jumps of steps 1,2,3,4 for about 5 minutes or you can jump for about 1 minute, rest for the next 1 minute and keep repeating about 5 times. You should try to complete 600 jumps in each workout to get the best height increase effect.

3. Should you jump rope every day?

So, should we jump rope every day or not? According to health experts, if you have short-term weight loss goals such as losing weight in 1-2 weeks or about 1 month, you should jump rope every day.
However, if you have a long-term training plan, skipping rope regularly or in other words, skipping rope every day is not recommended. In fact, after jumping rope, muscles need to rest for 2 to 3 days. Repeatedly jumping rope puts the muscles of the body into overload, leading to the risk of injury or muscle callus. You should combine jumping rope exercise with other exercises that intertwine.
You should practice jumping rope properly about 3-4 times per week, each session lasts 30-40 minutes. With this exercise schedule, you can ensure your health when jumping rope, and your muscles are not overloaded. Also, the best time of day to jump rope is early morning or late afternoon. To get the most out of jumping rope or any sport, schedule a timetable that best fits your daily routine.

4. Note when jumping rope

Warm-up carefully: A mandatory requirement for any exercise, not just jumping rope, is to warm up thoroughly before practicing. Before exercising, you need to carefully move the knee and hip joints, especially the positions that can be affected a lot such as wrists, arms, ankles, and knees to avoid possible injuries during exercise. . Jump rope properly with increasing speed: Do not jump rope for extended periods or at high speeds on the first day of training. When starting out, you should practice at a moderate pace (about 60-70 times / minute), short time (2-3 minutes) and gradually increase in the following days of practice. You should control your legs and knee joints at a moderate height according to the correct jump rope instructions. The important factor is to maintain the training time, the longer the endurance of the muscles, the better. An especially important factor in jumping rope is that you should not jump rope when you are too hungry or too full. Rest after eating for about 1 hour and 30 minutes, then practice jumping rope. At the same time, you should exercise moderately and rest when you feel tired. You should also pay attention not to jump rope when too hungry because it will affect the stomach. After jumping rope, you should relax, walk gently for blood vessels to circulate down slowly. You should absolutely not eat or drink right after you have finished exercising. During this time, your body has expended a lot of energy, so the need for food is very high, if you meet it, your body's desire to lose weight will not be as expected. You should jump rope properly on wooden floors and it is best to wear soft shoes to avoid causing damage to the joints in the feet. Exercise moderately at first, then gradually increase the volume and training time to achieve the effect of weight loss, slimmer legs and higher height.

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