Contents:
- Medical Video: How To Jump Rope For Beginners
- Beginner preparation for jump rope sports
- 1. Begin to hold the jump rope
- 2. Preparation starts the jump
- 3. When jumping the rope
Medical Video: How To Jump Rope For Beginners
Jump rope is one sport that you can rely on. Especially if you are looking for a sport that quickly burns calories but has many benefits. Sports are often calledskipping this turned out to be good for heart and lung fitnessand blood vessels. However, not everyone can just jump rope. You have a number of things that must be directed to beginners. What are they? Let's look at the things you can do in starting the rope jump below.
Beginner preparation for jump rope sports
Skipping sports are safe for all ages and genders. This applies if you do it right and safely, huh. In addition to preventing injuries and accidents while exercising, you will also get maximum results from this jump rope sport. Come see how it starts.
1. Begin to hold the jump rope
For beginners, use a strap that fits your height. Use a rope beaded rope the model is just right for beginners to jump rope.
- After that, you can start by adjusting the rope and holding the handle on the rope handle.
- Roll the rope so that the handle reaches your armpit.
- Use sports shoes. You can use running shoes or training shoes when exercising jump rope.
When doing jump rope, you need an area of 1 time 2 meters, and about 30 cm high space above your head. Also pay attention to the surface floor when practicing. For beginners, it is recommended not to do this exercise on carpets, grass, concrete floors, or asphalt. Shoes that you use can slip and cause ankle or knee injuries. Practice on wooden floors, pieces of plywood, or mats made for exercise.
2. Preparation starts the jump
- Initially, you must practice the movements of your legs and arms separately. Do it first as a preparation before using the rope to jump.
- To find the right strap, place one foot in the middle of the rope and lift the handle. The right strap, it should not cross your armpit.
- Once you feel you can compensate for the rhythm of your hands and feet, hold both straps at the ends. Adjust to height, not too long or short, this follows the size of your body.
- It is also important to give 3-4 cm of rope leniency, to make room for your feet and the rope not to touch each other and this can cause slipping. Keep your elbows steady to the side when you turn the rope.
3. When jumping the rope
- For starters, start jumping the rope for a period of 20 seconds. For the first 20 stitches, set the rhythm and try not to trip over the rope. If you feel tired or can't breathe again, you should stop immediately.
- After you can go through the first 20 seconds, you can only continue to the next minute. Take a break for a while in each round while doing jump rope.
Beginners must start with 30 seconds of jumps, in a row or about 50 repetitions. Do at least three or four sets with breaks in each set between 30 to 90 seconds. Gradually, increase the duration and intensity of your set, for example, initially only 60 seconds, increase to 90 seconds to jump. Then, do the steps from 100 to 150 seconds, with a break time of 30 seconds. You can do this every day, in the morning or evening for maximum results.
