Jumping rope has many amazing health benefits and can help with weight loss. However, many people often worry that jumping rope will enlarge their calves. So what is going on?
1. How does jumping rope work the muscles in the legs?
Jumping rope is one of the most calorie-burning forms of exercise.
When jumping rope, the muscle group in the calf is continuously stretched and stretched. The reaction from the foot and the pressure of the knee will work on the thigh and calf muscles. Thanks to this, the leg muscles will develop and become toned. You will feel your legs are compact, firm and you can see the muscle tendons rising up after a period of practice .
Many people are often worried that jumping rope has big calves. However, jumping rope properly will not make calves bigger. Jumping rope only helps the leg muscles to develop to a certain extent, not to increase the size too much.
Moreover, skipping rope also has the effect of burning excess fat . Therefore, the calves will become slimmer and stronger.
2. Popular types of skipping rope
There are different ways to jump rope: Two-legged jump With this basic jump rope, you can limit knee injuries. At the same time, landing on your toes will help you speed up while jumping. The faster you jump, the more calories you burn.
Jumping in place: This is the right way to jump rope for beginners. When jumping in place, you throw one foot back, the other foot jumps over the rope.
Jump like jogging: Jumping like jogging works the calf and thigh muscles. At the same time, jumping like jogging can also help slim the abdomen and firm the buttocks. To increase the difficulty, you can raise your legs a little higher.
Cross-arms jump: Cross-jumping is an advanced exercise. Alternating the cross-arm dance with other dance styles will make the exercise more effective.
3. Note how to jump rope properly
3.1 Choosing the right
To jump rope properly, you should choose a jump rope with a design suitable for your height. You hold the two handles of the rope, use your foot to step on the middle of the rope. Next, you stretch the rope up. That jump rope is suitable if the grips are level with your armpits.
3.2 Choosing dancing
Shoes are also an important factor for you to practice well when jumping rope. Shoes help you increase your bounce when jumping and limit foot pain. You should choose a shoe that fits well, is made of soft materials, hugs your feet and is cool.
3.3 Time to jump rope
The best time to jump rope is after eating at least 90 minutes. Do not jump rope when too hungry or too full.
It's best to jump rope about 90 minutes after eating.
3.4 Warm up before jumping rope
Warm up carefully before jumping rope will help you limit the risk of injury such as dislocation or sprain. You can warm up with gentle exercises in place for 5 minutes.
3.5 Maintain exercise
You should maintain the habit of skipping rope at least 3 times per week. Each session is about 20-30 minutes, oscillating 1,000 dance beats.
3.6 Don't over- exercise
Exercising too much can be harmful to health. When starting out, jump rope should be at a moderate intensity, then gradually increase. If you feel overwhelmed and tired, you should adjust the frequency and intensity of your exercise.
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