National Drug Parenting Knowledge Classroom: The benefits of jumping rope, do you know?

Rope skipping

A thin rope, a small two handles. Just let many children play in the classroom. There are even many adults also jump rope love. So what exactly is jumping rope? This small jump rope movement and where does it come from?

Rope skipping, a traditional Chinese outdoor sports, is a kind of rope in the ring swing to do a variety of jumping action sports games. Since the invention of the Southern Song Dynasty in the folk, as a whole-body aerobic fitness exercise for young and old, excellent physical fitness, coupled with the simplicity of its operation, the portability of sports equipment, access to the majority of the public's favorite.

Before jumping rope, you only need to prepare a suitable rope, wearing lightweight can be. In the choice of jumping rope location, there is no need to bother too much, the specific size of the site, depending on the number of people involved, as long as enough to participate in the people stretched out on the line.

The benefits of rope skipping

Rope skipping has been invented since the Southern Song Dynasty, and is still active in everyone's life, it must have its own charm. So, as a sports game with a long history, what exactly are its benefits? In the end, how much effect on the human body?

Coordination of limbs jumping rope exercise refers to the movement of people in the ring swing rope to do a variety of jumping exercises. Learning this jumping sport from an early age helps children to exercise the muscles of the limbs, train the coordination of the limbs, and correct some bad postures, such as hunchback, o-shaped legs and so on.

Slimming and fat loss jumping rope burns about 400 calories per half hour. This is only for adults who need to lose fat safely. Long-term adherence to jump rope can maintain a person's physical beauty, so that the whole body muscle lines more beautiful. For children, proper calorie consumption can help prevent childhood obesity, and children who are thin themselves may also choose to eat properly after exercise.

Enhance cardiorespiratory function jumping rope is a long time to adhere to the sport, can effectively train the individual's reaction and endurance, at the same time can be in a long time to adhere to the exercise of lung capacity, enhance the cardiorespiratory system organ function. Jumping rope exercise also enables one's heart rhythm to be maintained at roughly the same level as jogging, but it avoids the nuisance of knee and ankle pain that occurs as a result of running.

Rope skipping can grow taller

Rope skipping can coordinate the limbs, lean body fat, enhance cardiorespiratory function. However, in terms of the current state of society, the emergence of hot words such as high rich handsome, white rich beauty, all require people to have a certain height, then jumping rope this sport can help children grow taller?

Human growth is time-bound, infancy grows fastest. Puberty is the second peak of human growth and development surge, after puberty, growth and development deceleration. Many people think that height is dependent on heredity, in fact, it is not. Height is not innate, and heredity has little effect on height. On the contrary, acquired nutritional supplements and exercise can have a great role. The best exercise is jumping rope, which has a certain stimulating effect on bone growth. It improves the circulation of the bones, stimulates the secretion of growth hormone, and promotes the growth of children. But if the epiphysis has closed, and then good, strong and strong exercise on the growth of the role is too big, so children grow taller to grasp the timing.

The best time to jump rope

For children, jumping rope is the best exercise to promote growth. For adults, jumping rope is one of the best and easiest exercises for slimming and fat loss. To achieve twice the result with half the effort, we need to find the right entry point. What is the best time entry point for jumping god, let mom.com encyclopedia tell you.

When discussing the timing of each exercise, we need to first grasp the laws of nature. Many people like to get up for morning exercise before the chickens have even crowed, and then take a nap or start the day straight after the workout, which is actually unscientific. Because at night nature's plants in the dark can not photosynthesize, producing mostly carbon dioxide, harmful to the body. Therefore morning air pollution is not suitable for any exercise. If you must exercise in the morning, it is recommended to do so some time after sunrise.

Theoretically, the best time for the human body to be active is from 3 pm to 8 pm, during which time the air is cleaner due to the large amount of oxygen produced by the photosynthesis of plants. In addition, one hour before and after the meal is not allowed to carry out strenuous exercise, some people want to lose weight before the meal jump rope exercise to achieve the purpose of reducing the appetite, which is unscientific. This is not scientific. After the exercise, people's appetite will be enhanced.

How long is the best time to jump rope every day

Finding the time entry point, has been half of the road to success. Then the other half of the road depends on what? The so-called everything should have a degree, this degree refers to the time of each jump rope exercise. As long as you master the essentials of the best time to jump rope, you can achieve the desired results. So, how long is the best time to jump rope every day?

The number of times a week to jump rope should not be less than 4 times but not more than 6 times, generally need to have a day of rest and thinking, so that the effect of jumping rope can be effectively played. And each jump rope time should not be too long, the best control between 30-100 minutes. The time is too short to achieve the effect of fitness, and overtraining will also make the body extremely fatigued. When jumping rope, it is best to maintain an even speed, which can also exercise the respiratory system and cardiopulmonary system. Keep in mind to do a 15-minute warm-up and a 15-minute relaxation exercise before each jump rope.

It is best not to jump rope for more than 10 minutes at a fast pace continuously, otherwise the heart will be overwhelmed. Keep the slow pace of rope skipping at an average of 60-70 skips per minute; keep the faster pace at an average of 140-160 skips per minute.

Notes on jumping rope for children

Children are curious about a number of things, but many skills need to be taught by their parents before they can learn. Their simplicity and impulsiveness are a cause for concern for parents. What are the precautions that parents need to keep in mind when jumping rope, a sport that requires a lot of hand-foot coordination?

1, before jumping rope to supervise the child to do a good warm-up exercise, activity open shoulders, wrists, knees, waist and ankles. If the preparation is not enough, children in the movement is easy to sprain.

2, jump rope before, never let the child drink excessive water.

3, need to prepare a pair of soft texture, light quality high-top shoes for children to avoid ankle injuries.

4, choose soft and hard moderate lawn, wooden floor and dirt ground site is better, do not jump rope on the hard ground, long time easy to cause dizziness.