Benefits of Jumping Rope for Body Health

Benefits of jumping rope for body health - You may already know or have done skipping or jumping rope. For those who haven't, the benefits of jumping rope or skipping are good for your heart and blood vessel (cardiovascular) fitness. Find out the benefits and how to properly jump rope here.

Jump rope is included in the jump sports group which aims to train and develop muscle strength to the maximum in a short time. This exercise is also known as plyometrics. In addition to strength, flexibility and good balance are other prominent physical characteristics of athletes or activists of this sport.

Jumping rope forms a lot of upper and lower body muscles, and at the same time increases endurance, coordinates and improves your cardiovascular fitness. Jump rope also burns more calories than the number of calories burned when you run for eight minutes. For those of you who want to lose weight while exercising upper and lower body muscles, jumping rope can be one of the good sports choices.

Benefits of jumping rope for body health


How to Jump the Rope Correctly

If you are interested in experiencing the benefits of jumping rope, you should pay attention to the following prerequisites before starting to do it. Jumping rope that is done correctly, is a sporting activity with a lower risk of injury than jogging. The following are the jump rope training preparations that can be recommended:

  • Does not suffer from knee pain.
  • Did not suffer acute injuries to the legs and ankles.
  • It must be done on a good surface to get an ideal landing. You can do it on non-slippery floors or wooden floors, not soil, concrete, asphalt, grass or carpet. The slippery floor surface in this sport can cause injury such as sprained feet. If it's indoors, make sure the ceiling is far enough away from your head when jumping (about 25-30 cm).
  • Warm up like jogging or cycling for 5-10 minutes beforehand. Or stretching muscles.
  • Consult with a doctor to find out the limits of movement and cardiovascular fitness that are ideal for your body condition. You can ask about the maximum heart rate that is suitable for doing this exercise. In men aged 30 years, the maximum heart rate for jump rope is 150-160 times per minute. The maximum heart rate in each person will be different for each age.
  • Prepare proper ropes and sports shoes. For beginners, choose beaded jump rope because it is easier to control and maintain its shape. You can also use training shoes or running shoes that can be used for all types of sports. Determining the correct length of rope is by stepping on the center of the rope with both legs, while you hold the handle of the rope to reach your armpit. You can shorten the string if you don't find a rope that is the same length as your body.

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Start jumping several times without using the rope first, with the initial jump height of approximately 2.5 cm. After that, use a rope by positioning your hands just above the waist and about 30 cm away from the body. Use your wrist to rotate the rope and avoid swinging your shoulders and swinging your arms too much. Find the rhythm of the leap by using music or humming, and land with the pads of your feet (the part between the big toe and the arch), not with your heels to benefit from your body's natural shock absorbers.

To practice coordination with the beginner jumper, you can jump while holding and swinging both ends of the rope on one side of your hand instead of jumping over the rope. Give pause for each jump until the body gets used to the rhythm and is able to do one leap round well.

One of the benefits of jump rope or the advantage is that you don't need to worry about the weather conditions outside when you want to practice using this tool. You can do it indoors with affordable equipment as long as the floor surface and room size is adequate. The size of the room is adequate for skipping is a minimum of 2 x 3 meters with a height of 25-30 cm above your height.

Although the benefits of rope jumping are good for the body, you should not force yourself and over-skipping. Keep track of your heart rate and condition. Although including low-risk exercises for the knees and legs, jumping rope is a high-intensity exercise for cardiovascular organs. In patients with heart problems, diabetes, obesity, pinched nerves or a history of injury, consult a doctor if they are still unsure about the ability of the body to receive high-intensity exercise from jump rope.

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