You must be familiar with or maybe you often do jumping rope. The sport commonly known as skipping thisgood for the health of the heart and blood vessels, you know. Are you interested in doing it? Find out how and how to prepare it here, come on.
Jumping rope is included in the sports group plyometrics. 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 health are various, including to build upper and lower body muscles, increase endurance, train body coordination, and improve heart and blood vessel health.
Because it focuses on speed, when you do 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 rope that can be found at a relatively cheap price.
Things to consider 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 things to note:
1. Prepare proper laces and sports shoes
The ideal jumping rope tool to choose is a plastic beaded rope (beaded jump rope) because it is easier to control and not easily 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 it's best to choose running shoes. Make sure the size of the shoes you wear is not too big or too small.
2. Find a place with a good surface
A good surface for jumping rope is one that is not slippery, such as a wooden surface. Avoid jumping rope on soft ground, grass, asphalt, or cement to avoid the risk of sprains.
If you're jumping rope indoors, make sure the ceiling isn't 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 consider:
- Position your hands 30 cm from your body and at the level of your waist.
- Use your wrist to twist the rope
- Avoid swinging your arms and shoulders too much.
- Land on the balls of your feet (the area under your toes), as on tiptoes, not on your heels.
Jumping rope does have many benefits for the body. However, doing skipping overdoing it 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 advisable to consult a doctor first before doing jumping rope.