What are the benefits of jump rope

 What are the benefits of jump rope sports training base in Kunming
sports medicine clinics Li Hongbiao
how to better use of rope to help us carry out physical improvement? As some of our long-distance running the sports enthusiasts through the heart and lung function improved, in fact, , skipping exercise can provide the same effect, we should clearly do a good job skipping steps, you should jump several times, exercise, how often? jump rope is a very simple device, but the effect is indeed a good sport, and its movements are not effective Asia in the long-distance running, but not a replacement for long-distance running. skipping exercise and indoor cycling and rowing are available about the same benefits:
1, to maintain aerobic exercise capacity. apparent oxygen uptake capacity, increasing the use of oxygen in the body capacity.
2, the introduction of movement makes the physical and mental state of health and fresh.
3, to reduce the potential sports injury risk factor, to avoid long-distance movement likely to cause the Achilles tendon injury.
4, improve the body flexibility and agility.
skipping contains a similar impact with long-distance running, long-distance movement and likely to cause repetitive strain injuries and loss of jumping ability. especially the long-distance running. If you use rope to get the legs running for the items rest time, if the indoor cycling better than skipping the leg rest, a survey showed that: the maximum cycling oxygen uptake is the ability to maintain good way to exercise, if we alternate the way sports would be better . recommended to run 30 minutes, then 90 minutes bike, then go back to skipping of the sport, the effect of exercise is better. skipping more effective than running train our muscle fibers, increase explosive power and speed capability. This is a pieces of a good thing. The same can also increase our endurance level. Of course, we say that the rope must be more than 20 minutes of exercise time. We recommend skipping movement should be in the form of difficult changes, such as jumping on one leg, alternating legs jump, jump both feet, we enjoy the pleasure of sport, if you exercise, rope skipping exercise accounted for 15% of the time, then the effect of your campaign will be more ideal, but also work to avoid muscle fatigue, exercise, a gap exercises on different muscle groups of the training better. This also avoid the potential risk of sports injury risk. try to make 3 minutes of high intensity jump rope, make your own heart rate close to the number of your maximum heart rate of 90% (maximum heart rate = 220 weeks to reduce your age), repeated 4 to 6 group., and then, with 90 seconds to walk a similar way to restore the heart rate reduced to 120 beats / minute. time to rest between the groups according to heart rate recovery to 120 times / min is appropriate, and then began the second set of training, physical fitness can not be maintained if the training of the next group, follow the body's response to alleviate the difficulty of movement, or contact sports medicine doctors who will provide the state match your physical characteristics of their own exercise prescription. Meanwhile, I suggest you do some weightlifting equipment training, increase muscle strength can effectively reduce the risk of sports injury factor. distance runners to increase the number of single leg squats, weight-bearing lunge training (in different directions lunge ), triceps muscle from the heel training. or make your own sport of jump rope as part of the way. This can increase the movement of the adjustment, to avoid the occurrence of overtraining!