The National Heart, Lung, and Blood Institute recommend 15 minutes of jump rope exercises as part of a person’s daily moderate intensity exercise. Jump low to reduce impact on the knees and ankles.Rotate the rope from the wrist and keep a smooth arc as the rope passes overhead.Relax the shoulders and keep the elbows close to the torso.Lightly grip the handles of the jump rope.Jump rope also uses the arm muscles, as well as the muscles of the abdomen. Jumping rope strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue. Jump rope is an effective form of cardio exercise. Once a person becomes familiar with a form of cardio exercise, they can try to increase the intensity, volume, duration, resistance, or technique to make the exercise more challenging. A person wanting to start any new exercise should do so gently and at their own pace. Before any exercise, a person should take time to warm up their muscles to reduce the risk of injury.Īll recommended exercises in this section are guidelines only. There are many cardio exercises a person can do to reach or maintain a moderate body weight or improve their health.
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