Female skipping practice especially in winter

Journal of Chinese traditional medicine

        Rope skipping can enhance human cardiovascular, respiratory and nervous system function. Rope skipping can prevent diabetes, obesity, osteoporosis, muscle atrophy, insomnia, depression, menopausal syndrome. Skipping method is simple, convenient, and not subject to venues, climatic conditions, but also can regulate the amount of exercise. On lactation and menopausal women, rope skipping has relaxed the positive role of emotions. For women, there are following good winter practiced rope skipping.

        Thin body

        Rope skipping is a limb muscular activity consisting mainly of body movement, it is not only beneficial to strengthen the leg, shoulder, elbow, wrist, waist strength, but also can improve the sensitivity, jumping ability, endurance, coordination, physical quality. More importantly, rope skipping can enhance heart function, promote blood circulation, improve the nervous system coordination, improve the upper and lower extremities sensitivity, improve balance function. Rope skipping is a recipe for weight loss, exercise expert thinks, if can keep every minute 120 ~ 140 times of the rhythm, skipping an hour to burn 600 to 1000 calories.

        Prevent disease

        Middle-aged women not only the urethra are wide and short straight, and most experienced motherhood process, some pelvic floor tissues of bladder and urethral support force is abate, bladder detrusor and urethral sphincter relax gradually, there is laughter or cough, sneeze, there will be a small amount of urine not autonomic outflow, to the elderly may also develop as urinary incontinence. Rope skipping can make the middle-aged women's pelvic muscle exercise, can significantly improve the restoration, enhancement, detrusor and urethral sphincter elastic effect, delaying the aging process of the system.

        Rehabilitation of cerebral

        Jumping rope on the nerve endings of the feet is a benign stimulation. This kind of stimulation to the brain nerve center, can be played Jiannao role. Studies suggest that, in the rope skipping, jumping and pedal body following limb movements, while the upper arm swing corresponding with the upper and lower limbs, waist, continuously alternating movements ( 1 times for a period ), go round and begin again. Not only can make the chest, the back, the diaphragm are involved in sports, and the mutual coordination. In the central position of the brain is more of a commander, a coordinating role. All of these, can enhance the brain nerve cell viability, beneficial to the intelligence development.

        Rope skipping although winter is a good fitness exercise, but also to pay attention to:

        Practice before the various parts of the body must do the preparation for movement, such as the shoulder, arm, wrist, ankle activities. Start practicing jumping rope, action should be from slow to fast, from easy to difficult. Start exercise every time 5 ~ 10 minutes, then slowly increased to 10 ~ 15 minutes, the intermediate can rest, follow after the jump again, pay attention to before and after half an hour not to jump rope.

        Rope skipping exercise requires only little space, but the activities of the ground must be flat on top, preferably on rugs and cushions, and should wear strong earthquake sports shoes, this can ease knee and ankle in contact with the ground during a collision, or beats reaction, may affect the spinal cord, brain, causes the movement damage. Notable is, in the rope skipping, better wear sports bras, or choose to support good cotton underwear, can protect the pectoral, avoid injury. ( Song Lihua )