“Jumping rope” is a simple and effective exercise that many people choose to do these days because the equipment is inexpensive, does not take up much space. Can be done at home and is so easy that almost all ages can do it (except for very old people who may not be able to jump).

Let’s take a look at the benefits of jumping rope for the body and how to jump rope without hurting your knees during and after playing.

Benefits of Jumping Rope

Paolo Hospital lists the benefits of jumping rope as follows:

1. Rope jumping is an aerobic exercise that uses the muscles of the arms and legs continuously for a long time. Making the muscles of the arms and legs strong.
2. Slows down the heart rate, pumping a large amount of blood to nourish the ทางเข้า ufabet body at a time. Helping to improve the efficiency of the circulatory system.
3. Makes the lungs expand and store more oxygen.
4. Helps reduce the risk of various diseases such as diabetes, heart disease, high blood pressure, and high cholesterol, etc.

Tips for beginners in rope jumping

Correct posture for jumping rope

1. Stand up straight, back straight, eyes looking forward. 
2. Stand on tiptoes and slightly open your heels so that the balls of both feet are the weight-bearing points. 
3. Slightly bend your knees to help absorb the impact of the jump. 
4. The rope swing technique mainly uses only wrist rotation, with the elbows close to the body at all times and the shoulders not being used to swing the rope. 
5. Start jumping with both feet and jump as low as possible so that only the rope can pass through. 
6. You should start by jumping for only 3-5 minutes in the first 1-2 weeks to allow your body to adjust, then gradually increase the time.

The Health Promotion Department of Siriraj Hospital, Faculty of Medicine Siriraj Hospital, states that jumping rope to reduce feelings of fatigue, exhaustion and lack of freshness can be done by jumping rope 30 times. When you’re done jumping, stand still and breathe in and out deeply and slowly. This counts as 1 set. Do 3 sets in total. If anyone doesn’t have a rope, you can jump in place as well.

Prayut Mahagitsiri, president of the Thailand Rope Jumping Association, said that those who have not exercised much before should not jump continuously, but should jump continuously for only 1 minute, alternating with a 1-minute rest. Then gradually increase the total time spent jumping and reduce the rest time to allow the body to gradually adjust and reduce injury.

How to jump rope without hurting your knees

Many people do not dare to exercise by jumping rope because they are afraid of knee pain. Information from Thidakarn Rujipattanakul or Dr. Phing, a skin and anti-aging medicine specialist at Samitivej Sukhumvit Hospital from the page Pleasehealth Books, indicates a method of jumping rope that does not cause pain or joint pain as follows:

1. Move and warm up your body well before starting to jump.
2. Put your weight on your feet lightly.
3. Wear sneakers with thick soles that provide good shock absorption.
4. Don’t jump rope too fast if you are not yet skilled at it.
5. You don’t have to jump high, just enough to get over the rope.
6. Jump on grass or exercise mats, sports fields, or gym floors to help absorb impact from the floor. Avoid jumping on hard concrete floors.