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You must already know or maybe you often do jumping rope. This exercise, commonly known as skipping, is good for heart and blood vessel fitness. Are you interested in doing it? Find out how and how to prepare it here, come on
Jumping belongs to the plyometric group of sports. This type of sport aims to train and develop maximum muscle strength in a short time. Usually, this sport is also used to train speed in moving.
Various Benefits of Jumping Rope
The benefits of jumping rope for he alth are various, including to build upper and lower body muscles, increase endurance, train body coordination, and improve heart and blood vessel he alth.
Because it focuses on speed, when doing this exercise you will make your heart beat faster. If done regularly, this will certainly increase the strength of the heart and reduce the risk of heart disease.
Jumping rope is also a sport that is suitable for those of you who want to lose weight. Exercising jump rope in 20 minutes is estimated to burn 200 calories.
In addition, jumping rope can be done both outside and inside the house. If the weather is rainy, you only need a minimum of 2 x 3 meters in the house. The equipment you need is also only a piece of string which can be found at a relatively cheap price.
Things to Pay Attention to Before Jumping Rope
To reduce the risk of injury from jumping rope, make sure you understand the preparations that need to be made before doing this sport. Here are the things to note:
1. Prepare proper laces and sports shoes
The ideal jump rope to choose is a plastic beaded jump rope because it is easier to control and less entangled. The way to determine the right length of rope for you is to step on the center of the rope with both feet. Then, make sure the strap handles reach your armpit or chest area.
In terms of shoes, you can use shoes that can be used for all types of sports, but we recommend choosing running shoes. Make sure the shoe size you are wearing is neither too big nor too small.
2. Find a place with a good surface
A good surface for jumping rope is a non-slippery one, for example a wooden surface. Avoid jumping rope on soft ground, grass, asph alt or cement to avoid the risk of sprains.
If you are jumping rope indoors, make sure the ceiling is not less than 30 cm from your head.
3. Warm up
Don't forget to stretch your muscles for 5-10 minutes before you jump rope. start lightly jumping a few times without using the rope first.
When starting to jump rope, there are a few things to note:
- Put your hands 30 cm away from your body and at the level of your waist.
- Use wrist to twist rope
- Avoid swinging your arms and shoulders too much.
- Land on the pads of the feet (the area under the toes), as on tiptoes, not on the heels.
Jumping rope does have many benefits for the body. However, skipping excessively is not recommended. This is due to the high workload of the heart when doing this sport and not everyone is able to do it continuously.
If you have heart problems, diabetes, obesity, pinched nerves, or a history of injury, it is recommended that you consult with your doctor before jumping rope.