Although skipping is a safe exercise, it may be a risky exercise for people with high blood pressure, heart disease, and cardiovascular disease. When you are engaging in rope skipping, if you feel dizzy, have difficulty breathing, etc., please stop immediately. This means that your physical condition is not sufficient to cope with such a medium-to-high-intensity exercise or that you have not done enough warm-up exercises.
Circuit training
Circuit training is a series of different movements to train different muscle groups in the body. Why have a series of "different" movements when you can't train with a single movement? If you only train with a single movement, you may find that your body gets tired quickly; and by training with a variety of different movements , which allows your body to continue to move and consume energy for a longer period of time.
Example
You can combine skipping with other training programs. For example, a loop:
2 minutes of skipping
10 push-ups
10 squats
It depends on your own physical condition, for example, do it for 15 minutes continuously? You can also arrange your own actions.
Intermittent training
As for skipping rope training, in addition to what Livestrong mentioned, you can increase the difficulty of the movements, such as single leg, two roundabouts, three roundabouts, cross jumps, etc. In addition, there are several different training methods:
One: N minutes x M seconds of rest x R cycles
(First warm up by jumping rope for 3 minutes at a normal speed to warm up the body first.)
N minutes of skipping (for example, N = 3)
M seconds of rest (for example, M = 45)
The above loop is an R loop (for example, R = 6)
Two: 15 minutes
Stand in front of a clock or set a timer.
Warm up by jumping rope for 3 minutes at a normal speed to warm up your body first.
Rest for 30 seconds.
Within one minute, jump rope as fast as possible.
Rest for 30 seconds.
Within one minute, jump rope as fast as possible.
Rest for 30 seconds.
The entire cycle lasts for 15 to 20 minutes.
(First warm up by jumping rope for 3 minutes at a normal speed to warm up the body first.)
Within one minute, jump rope as fast as possible.
Then jump rope slowly for 20 to 60 seconds.
Repeat the above actions for 6 cycles.
(First warm up by jumping rope for 3 minutes at a normal speed to warm up the body first.)
100 times of skipping rope.
10 push-ups
10 reps of squats
The above is a cycle. You can complete as many cycles as you like within 10 minutes.
(First warm up by jumping rope for 3 minutes at a normal speed to warm up the body first.)
5 minutes of skipping.
25 push-ups
25 reps of squats
The above is a cycle, complete 10 cycles.
The above is a training plan, but you still have to test your condition according to your physical fitness level. You can try it a few times first, and eventually you will find a training menu that suits you. Remember, you have to try it first before you know how to adjust. When you gradually become familiar with each type of training, you can make cross-over arrangements in different trainings!
Benefits of skipping rope
Rope skipping consumes no less calories than running. According to research by the American College of Sports Medicine (ACSM), a 130-pound (60 kg) tester consumed 708 calories in one hour by skipping rope at a faster speed. Not at all inferior to running or cycling.