If you are someone who doesn’t like running, aerobics, or sports of any kind (we raise our hands for all of them), try turning to jumping rope. It’s good because it’s easy, takes little time, requires little equipment (and is not expensive), and requires little space. Most importantly, you can play alone without feeling embarrassed. But how do you jump rope to see results? Health has some tips for you.

Get ready to jump rope

1. Jump rope.

Jump ropes come in many materials. Choose one that you like. It should be moderately heavy, not too light or too heavy. Also, you should try measuring the length of the rope. Insert the rope through the soles of your feet, pull both ends of the rope to be the same length. Stand with your legs straight and the end of the rope should be between your chest. When swinging the rope, you will be able to jump easily. It should not be too long or too short. When buying a jump rope, try jumping at the store. (Note: Leather and fabric ropes are lighter than rubber ropes.)

2. Clothes, shoes

Choose clothes and shoes for exercising, fabrics that are comfortable and close to the body, and the right size, not too small or too big. Another important point is the feet. The hem of the pants should not be long enough to cover the feet. A size of about 4-5 parts is best. And the shoes should not be too heavy, plain style, and tie the shoelaces tightly. (Don’t forget to check the condition of the shoes, you don’t want the soles to come off and make you trip and fall on your face.)

3. Body

The best time to exercise is in the morning before eating and 3-4 hours after eating. You can jump rope anytime you have free time. And before jumping, don’t drink too much water. Be careful not to get constipated.

4. Location

Choose an open area with no objects lying around or cluttering the ทางเข้า ufabet https://ufabet999.app floor or surroundings. The floor must be smooth and even in all parts, not too rough or slippery. Most importantly, the ceiling must be high enough so that the rope can swing without hitting the ceiling or light fixtures.

How to jump rope correctly

1. Warm up for 3-5 minutes, stretch with basic aerobic exercises.

2. Try jumping on your tiptoes slightly, no need to jump high, keep the rhythm consistent.

3. Try to hold both ends of the rope in one hand and swing the rope to get a steady rhythm. Try jumping lightly with the rhythm of the rope hitting the ground. You can also try changing hands.

4. Start jumping rope for real. Start with the rope behind you. Swing around from behind your head to the front and jump. While swinging the rope, keep your hands at the waist level at all times. Swing the rope by gently rotating your wrists.

5. Keep your back straight and your feet touch the ground as lightly as possible. You don’t have to land on your whole foot. Just the tips of your feet will do.

6. At first, it is recommended to jump in sets of 50-100 times, about 3-5 sets per day or as much as your body can handle. Then gradually increase the number of times per set each day or each week. It takes about 30 minutes to 1 hour per day.

Caution:

People who are overweight or have problems with their legs, knees, ankles, or joints should not jump rope. Or if you want to try, it is recommended to consult a doctor first because the impact may cause injury or osteoarthritis.