Cardiovascular exercise is one of the indispensable exercises for any professional athlete or each of us's health.
Cardiovascular exercise requires a long and regular process, you cannot do one whole day for the heart, and tomorrow we stop. Still, this exercise must take place regularly and regularly every day.
In addition to jogging on a treadmill or running on the street, there is a device that helps you train your cardio on the spot without having to move in complicated weather conditions or disease conditions. That device is the jump rope.
Skipping ropes can be divided into two types: ordinary skipping ropes and smart jump ropes, although to meet your skipping training needs, smart skipping ropes also have many options for keeping track of exercise intensity health and making appropriate recommendations based on scientific research to get you the best performance.
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Top Best Smart Jump Ropes
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With the smart jump ropes that can accurately count the number of jumps as well as the indicator light and connect wirelessly to your phone to record your workout photos every day, really great right!
And surely with these smart jump ropes will count the calories you burn in each workout, you can sync to your phone with your own applications and practice with everyone to create a competition on the spot. You work with or between family members.
And of course, the materials that make this smart jumping device always meet the harsh demands and environmental wear.
Therefore, if you really are a lover of your heart health and your family and want to have more relaxing moments to improve your health, consider buying these smart jump ropes.
Currently, on the market, there are many different types of smart jumpers from many countries with many different brands, if you are confused yet to find any smart skipping products to serve your training needs. It can be based on the list below.
We took the time to research and consult with fitness experts and consulted thousands of customers on the largest e-commerce platforms based on the criteria to ensure good smart jump ropes.
Detailed Useful Features of Best Products:
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Tangram Smart Rope Pure (Bluetooth 4.0 Enabled Jump Rope, Jump Counter, Smart Phone Connected App, Smooth Ball Bearing Rotation)
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Sonic Boom M2 High Speed Jump Rope - Patent Pending Self-Locking, Screw-Free Design – Weighted, 360 Degree Spin, Silicone Grip with 2 Speed Rope Cables for Crossfit, Home Workout, & More
3 used from $30.28
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WOD Nation Speed Jump Rope - Blazing Fast Rope for Endurance training for Sports like Boxing, MMA, Martial Arts or Just Staying Fit - Fully Adjustable to Fit Men, Women and Children - PURPLE
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WOD Nation Attack Speed Jump Rope by Adjustable Jumping Ropes - Unique 2 Cable Skipping Workout System - 1 Heavy and 1 Light 11' Cable - Perfect for Double Unders - Fits Men and Women
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1. What is jump rope?
Jumping rope is when you use a rope long enough, hold the two ends of the rope and proceed to jump through the rings. This is one of the popular cardio exercises that many people apply to lose weight, reduce excess fat, and increase body flexibility.
You need to choose for yourself a rope that is strong enough but also soft enough to be able to perform the jump.
Jump ropes are quite common in sporting goods stores. If you work out at the gym, there will also be suitable ropes. There are several types of ropes according to different weights and lightness for the practitioner.
Note that you need to check the length of the rope to suit your height. To measure the rope, you can step on the middle of the rope with your foot, stretch both hands evenly. When the hands are about the shoulder or chest, it is considered to be a good fit. If the rope is too long or short, it will make the exercise more difficult.
The usual jump rope movement is to use two hands to throw the rope over your head, down to your feet, and jump over at a speed depending on your training regimen.
You should perform jumping rope on a flat, smooth surface, avoiding places with steep slopes, there is a chance that many foreign objects on the ground can cause leg injuries.
12 health benefits of jumping rope every day
Regular jumping rope is a way for you to exercise, burn calories and lose weight effectively. Not only that, skipping rope has many other benefits that you do not know, see the benefits of skipping rope below.
Burn excess fat, support weight loss
According to statistical studies, people with normal health when practicing jumping rope for 1 minute can burn 10 calories.
Jumping rope is said to burn calories more efficiently than light walking for the same amount of time.
In a prestigious health science journal, physical experts show that we can burn 1,300 calories for every hour of vigorous exercise. When you do a 10-minute jump rope, it's equivalent to running a mile in 8 minutes.
Jumping rope helps exercisers, especially women, to effectively reduce fat in the abdomen, thighs, and calves – the places that are believed to be the most prone to accumulate excess fat, making many people feel self-conscious about their appearance.
Regular exercise also makes these areas more toned due to continuous muscle activity, helping your body become slimmer.
Reduce foot and ankle injuries
If you perform jumping rope with fully equipped training shoes and suitable jump rope, when you practice, you will no longer worry about injury. Moreover, this is a simple, safe, and easy exercise for all ages.
The benefit of jumping rope is also a way for us to train the operation of the feet, leg joints, and other related coordination parts.
Increase bone density
Bone density will decrease over time, as we get older, older. To prevent and slow down this condition, jumping rope is one of the effective methods to help you improve bone strength.
Jumping rope is an activity performed with continuous bouncing up and down movements, over a period of time, putting pressure on the leg joints. This is a way for you to increase the stability of your bones.
Good for cardiovascular
As mentioned, jumping rope is a cardio exercise that requires a great deal of cardiovascular and respiratory activity.
When you jump rope for a period of time you will see your heart beat faster, reflecting the process of contraction to push blood faster.
Jumping rope is also a really good cardio exercise for the heart to work rhythmically according to the movement of the body. This also helps you reduce your risk of having a dangerous stroke.
Improve breathing efficiency
As a cardio exercise, jumping rope is also a way for you to breathe better because the body needs more oxygen to increase movement. The organ in the lungs enhances gas absorption and CO2 emissions to help increase the volume of gas in the wider spectrum.
The most common way to breathe is to inhale through your nose and exhale through your mouth. However, you can perform inhalation and nasal breathing at the same time if you are at a higher intensity.
Make your brain smarter
When jumping rope, the metabolism, gas exchange take place in a more harmonious way. Blood is transported smoothly to the nervous system, oxygen is also enhanced, which is the best way to nourish the brain, thereby helping to develop and stabilize the activity of the nervous system.
Besides, the ability to reduce stress, fatigue, and dissipate pressure on the brain when jumping rope every day is also a way to make the brain sharper and smarter.
Improve body shape, firmer and more beautiful
One of the effects of jumping rope properly can help practitioners improve their physique, more beautiful bodies.
This is absolutely true because skipping rope is a method to help you burn calories effectively, burn excess fat under the skin, places where fat is easily stored. You can see that the area behind your arms, shoulders, and calves will become slimmer.
With time and intensity of exercise, the level of toning of muscle groups will improve significantly. The bulky, unbalanced body will no longer be, but instead a slim, solid, and dynamic body.
Detoxify the body
Practicing jumping rope for a while, your body will sweat – a way to remove toxins and waste from the body, regaining the balance in the body's metabolism.
In addition, drinking a lot of water after increasing sweating during jumping rope will be a good way to purify the body, remove toxins from the outside and enhance the good functioning of the internal organs.
Peace of mind, fun
Physical activity is also a way to make you younger and more loving. When you jump rope, your body will release endorphins – a substance that helps you feel happier, love life, and be more excited. When you exercise with a suitable intensity, you will feel lighter in your body and more comfortable in your mind.
This is also a way to relax the body after a period of work and study under stressful pressure. The effect of skipping rope is to take you away from the busyness and fatigue of work to live healthier every day.
Increase flexibility and rhythmic body coordination ability
When performing skipping rope, you need to coordinate continuously, often working with both hands and feet under the command and control of the central nervous system.
The loops must bounce up steadily, corresponding to which the legs must jump in accordance with it.
This shows the cooperation between related departments in skipping rope activities to ensure continuous, uninterrupted operation.
Increase endurance
Similar to long-running for strength training, the effect of jumping rope is also an effective way for you to increase endurance.
This is a cardio exercise that strengthens the heart, respiratory capacity, and endurance of the body.
The longer the number of jump ropes or the number of jumps, the better your endurance. This is not immediate, but over time with active training.
Support to increase height
Jumping rope is a way to increase height because when this activity takes place, it will stimulate the hormone HGH – a substance that helps to grow taller and develop the body in size. This is also a substance that helps to increase height, especially during puberty.
Jumping rope is also a way to develop joint cartilage, stimulate this part to grow, lengthen the body, and thereby increase height.
How to properly jump rope to get the best effect
Jumping rope also requires technique, done properly although it is a fairly simple activity, anyone can do it. So what is the right way to jump rope?
Warm-up carefully: This is the first step in the jump rope process that many people often overlook. But it is an important step to help you practice jumping rope better. You should spend 5-10 minutes warming up, perform rotation activities, stretch wrist joints, ankles, neck, and knees to warm up the body, avoid problems like cramps.
Correct hand position: You need to relax your shoulders, bring your elbows close to your body and adjust your wrists slightly lower than your elbows. When jumping rope, focus on rotating the rope with a small loop so that the forearms and wrists exercise rhythmically in a fixed line.
The initial time should be exercised at a slow pace, then gradually increase the time and dance rhythm to create more pressure, burn more calories.
Choose a time to jump rope: Fitness experts recommend that you should jump rope early in the morning or in the evening to get the best results. This time is said to be favorable in terms of the weather environment as well as the body's tolerance, the effect of burning excess fat and losing weight is also better.
The correct intensity of exercise: You should perform skipping rope for about 30 minutes each time, if you are new to the practice, you can do it for a shorter time from 15-20 minutes, then gradually increase. Each week should do 3-5 such training sessions.
Note when the jumping rope is effective and safe
Here are some things to keep in mind when jumping rope to help you practice more effectively and safely. Try to follow the advice exactly.
Relax after jumping rope: At the end of the rope skipping a session, you should relax, walk lightly to let the blood vessels down slowly, bring the body back to a normal steady-state slowly. Absolutely do not eat or drink immediately after exercise because it will affect the body and easily gain weight.
Exercise shoes: You should also pay attention to equipping yourself with a sports shoe that fits your foot, do not choose shoes that are too loose or too tight, which will cause discomfort and entanglement. Shoes need to feel smooth and firm after each jump.
Choose a plane to jump rope: Feet are the part that continues the most with the ground, so you need to choose open, clean, flat places. Experts recommend choosing a wooden floor for jumping rope to ensure safety.
Reasonable distribution of strength: Practicing by jumping rope, you also need to distribute your strength, so you should exercise moderately at first, then gradually increase the speed at the same time to achieve effective weight loss, belly fat reduction, over time leg space is slimmer, increasing maximum height.
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