Experiments have shown that, for a 75kg male, jumping rope for 1 hour can burn an average of 1074 calories, with a maximum of 1300 calories, while jogging for 1 hour only burns an average of 350 calories, with a maximum of 500 calories. With just a jump rope, you can activate all your muscles, and by mastering the correct jumping technique, you can avoid joint and muscle injuries, improve your body's balance and coordination, and enhance your running ability!
Yes, you heard that right. The seemingly insignificant jump rope is not only a fat-burning tool but also can make you a better runner! Additionally, the equipment is cheap and requires minimal space, making it a convenient, economical, and efficient exercise.
Why does jumping rope improve running ability?
When we run, we heavily rely on our feet, but many people pay little attention to their foot movements while running and are unclear about how to use their feet effectively. Running is a repetitive motion and does not truly activate foot awareness. Jumping rope, on the other hand, increases foot sensitivity and awareness, and regular training can make your feet more adept at interacting with the ground.
Good jump rope technique aligns perfectly with the running technique emphasized in the Pose Method: shoulders, hips, and forefoot in a straight line, a stable core with a neutral spine, slightly bent lower limbs, and fully utilizing the speed and elasticity stored in the Achilles tendon. Kinesiologists have stated:If you are interested in the Pose Method of running, practicing with a jump rope is the first step you should take..
The posture required for jumping rope is the same as the preparatory posture for running, and this posture, when shifted to single-leg support, is the same as the posture when landing while running.
Jumping rope can bring the following benefits to running:
· Maintaining good posture
· Building leg strength
· Increasing agility and elasticity
· Detecting left-right imbalances
When jumping rope on one foot, you might find that: your left foot can jump 10 times in a row, but your right foot can't even manage 3 jumps!
What is the correct jumping rope posture?
First, stand:Keep your torso neutral (not "head up, chest out," but appropriately stabilizing the core muscles of your abdomen and back), stabilize your shoulder blades, and keep your hips to your entire cervical spine stable.
Slightly bend your lower limbs:Your hips, knees, and ankles should all be slightly bent, and your ankles should not be locked (if your ankles are locked, you will notice significant pain in the front of your calves the next day or even immediately).
Gently lift your body off the ground:Imagine your ligaments, muscles, and tendons as springs; let them absorb your body weight when your toes touch the ground. When performing each jump, you don't need to jump high, just slightly leave the ground.
Exert force:The main force should not come from your wrists or arms turning the rope; instead, try to use the kinetic energy generated by your body's up-and-down movement to drive all actions.
Jumping rope method:Jump with both feet 20 times, then 10 times on the left foot, 10 times on the right foot, and then switch back to both feet for 10 times.
Note:Everyone's cardiovascular, muscle strength, and agility levels are different, requiring different progressive exercises.
What preparations should be made before jumping rope?
1. Choosing the right shoes.When jumping rope, it is best to wear shock-absorbing sports shoes to protect your ankles and reduce joint stress.
2. Choosing the right jump rope.The rope should be of moderate hardness and thickness. Beginners should choose a hard rope, and once proficient, they can switch to a soft rope. To adjust the length of the rope, step on the middle of the rope with both feet and lift the handles; if they reach your armpits, the length is appropriate.
3. Warming up before jumping rope.Relax your muscles and joints, and coordinate the strength of your toes and heels to prevent sprains.
4. Key points of jumping rope movements.Hold the ends of the jump rope, place the rope behind your body; keep your elbows close to your body, with your hands positioned between your hips and waist. Tighten your abdomen, and jump with your feet together; do not jump too high, just a few centimeters off the ground to let the rope pass under your feet. Heavier individuals should land with both feet.
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