Rope skipping is a very convenient, easy and effective home exercise, and it is one of the options available in light of the spread of the Corona pandemic and the imposition of exceptional measures, and staying at home for long periods. What are the benefits of rope skipping for women?
What do you need for skipping rope?
Surely you have practiced rope skipping before, especially in school days, but if you have not used the rope since that time, it will be complicated for you, so before you practice this sport it is important to train the movement of the hands and feet, and you can achieve this by:
- Do warm-up exercises.
- Try to jump without using a rope.
- Move your hands in a circular motion while jumping, making sure that the rhythm of the hands matches the feet so that they do not fall, also without using the rope.
As for the actual practice of rope skipping, you can follow the following steps:
- Wear custom athletic shoes.
- Secure the rope by grasping the ends of the rope well with your hands, then press your foot into the middle of the rope.
- Raise your hands until your fist is at the level of your underarm.
- Start by moving the rope in circular motions, so that the rope rises above the head and then passes under the feet, and when the rope approaches the feet, you must jump.
rope skipping benefits
There are many benefits to skipping rope, from losing weight to reducing your chances of developing cancer, as well as burning calories and improving your cardiovascular system.
1. Improves heart health
Rope skipping is the best cardio exercise. It increases the heart rate which reduces the risk of heart disease and stroke.
2. increases focus
Each cardio exercise will help you focus on your goal. Jumping rope can calm the body and increase the ability to focus.
3. Improves coordination
The steady rhythm of rope skipping helps improve coordination between the eyes, feet and hands. This is because jumping rope involves learning new movement patterns, which improves the nervous system connection between the brain and the wrists and lower leg muscles.
4. Promotes mental health
Rope jumping at a moderate intensity can reduce anxiety and depression, as exercise increases circulation in the body and brain.
5. Increases body flexibility
Rope jumping makes your body lean and flexible. Jumping gives great strength to the muscles and relaxes them, which is why it is included in the exercise regime of the athlete.
6. Increases stamina
Instead of high-intensity workouts, this set of jump rope exercises can help increase energy levels and improve endurance.
7. Reduces belly fat
High-intensity interval training (HIIT) helps reduce belly fat and strengthen abdominal muscles.
8. strengthens bones
Rope jumping gives strength to the bones and increases their density, thus reducing the chances of osteoporosis
9. Improves lung function
Rope jumping improves blood circulation and breathing, which improves the ability of the lungs to work better.
10. brightens skin
The rope skipping exercise gives the skin the glow to always look healthy, shy and radiant.
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