Air skipping rope, which jumps like a rope, is an aerobic exercise that can be quickly done even if there is no space for skipping rope. Therefore, we will introduce the effects, methods, and precautions of the air skipping rope diet this time.
What is an Air Skipping Rope?
“Rope jumping” is an aerobic exercise that is effective for dieting by turning the rope by hand and jumping so that it does not get caught in the rope. However, jumping rope has to be done indoors or outdoors because it rotates the rope, and the disadvantage is that the environment for exercising is limited. Also, if you do skipping rope outdoors, you may be worried about it, so I think that some people avoid jumping rope, which can be done quickly.
Therefore, “air skipping rope” is attracting attention. If you do “air skipping rope,” which makes you feel like jumping rope without using a rope, you can do aerobic exercise indoors even if you do not have enough room.
Many “air skipping rope” goods with only handles and no rope are sold. This time, we will introduce the benefits of such air skipping rope, the effects of dieting, practical methods, and precautions.
Benefits of Air Skipping Rope
Easy to continue
Air skipping rope is an exercise that can be done without jumping rope, and it is an advantage that it can be done if the room is large enough to jump.
Aerobic exercises such as jogging, running, walking, and swimming require you to change clothes and go out. It may also be affected by the weather. However, suppose you can do aerobic exercise indoors. In that case, you don’t have to go out, and it is not affected by the weather, so it is also an advantage of air skipping rope that you can do aerobic exercise easily. Also, it isn’t enjoyable when it comes to jumping rope outside, but since you can do it in your room with air skipping rope, it’s also an excellent point that it’s easy to continue.
Furthermore, since the air skipping rope only jumps on the spot, it is also attractive that it is easy to incorporate, even for those who are not good at exercising. It is the perfect diet method for those who want to diet but are not good at exercising.
Burning fat with aerobic exercise
- And aerobic exercise such as air skipping rope improves cardiopulmonary function by breathing and exercising, and oxygen is distributed throughout the body.
- The advantage of aerobic exercise is that when oxygen is distributed, metabolism is activated, supporting calorie consumption and fat burning.
- It is also recommended for improving poor circulation.
- Air skipping rope is an aerobic exercise that can burn about 200 kcal in 30 minutes and burn about the same amount of calories as jogging.
For tightening the lower body and improving basal metabolism
- Air skipping rope is an effective exercise for tightening the lower body because it can also be used as muscle training to train the legs and buttocks by jumping.
- For a diet, it is essential to build a body that is easy to lose weight. Strengthening effectively builds a body with a high basal metabolism, making it easy to lose weight.
- In particular, if you train big muscles, you can increase your muscle strength efficiently.
- The air skipping rope that can train the lower body where big muscles are concentrated is a perfect exercise for dieting.
You can train other than the lower body.
In addition, air skipping rope is an exercise that balances the body when jumping or landing, so it can also train the abdominal muscles, back muscles, and trunk. Using a ropeless air skipping training device, you can train your arms and grip strength.
Also, for stress relief.
And air skipping rope is a monotonous movement. Exercise with a monotonous rhythm is said to have a relaxing effect because it allows you to be in a meditative state. Jumping rope is also recommended when you want to refresh your head or when you are stressed, and your thoughts do not come together.
How to Jump Rope
How to fly
- Flying an air skipping rope is easy. Just jump lightly, just like you would with a regular skipping rope.
- Hold the rope with both hands with your elbows slightly bent, and jump up and down.
- You don’t have to jump high, and it’s essential to fly low and long rhythmically.
- When jumping, pull up your abdomen and use your torso to tighten your abdomen and reduce the strain on your legs.
Time to fly
- It is ideal for 20 minutes or more, which can be expected to have a fat-burning effect, but if you overdo it suddenly, it may hurt your knees.
- Start with about 10 minutes a day and gradually increase the time to about 30 minutes.
- If you are not confident or accustomed to exercising, start by flying rhythmically for 3 minutes, then taking a 1-2 minute break and doing a total of 3 sets.
- It will be easier to stay motivated and continue by doing as much as possible without overdoing it initially.
Number of flights
As a guide, the number of flights is 100 times in 1 minute. Let’s do it at a slightly faster tempo to be about 0.7 times in 1 second. It is recommended to play music with a slightly up-tempo tune because you can enjoy exercising.
How to Increase the Effectiveness of Air Skipping Rope
When will the time and effect of air skipping rope come out?
If possible, do it for at least 20 minutes to increase the fat-burning effect.
If you do it for about 20 to 30 minutes a day, many people will realize the effect in about two weeks.
Until you get used to it, it is challenging to fly continuously, so it is recommended to use one set of air skipping ropes for about 2 minutes each time and do ten sets while taking a break.
Training methods to enhance the diet effect
Air skipping rope does not have to jump high directly above. However, as for the pace of flight, it is helpful to improve the diet effect by jumping the air rope at a tempo of about once every second to three times every two seconds.
Also, for air skipping rope, rather than kicking the ground with your feet, let’s focus on the abdominal muscles and use the muscles such as the trunk and buttocks to jump as if you were lifting your body.
Pull your chin, breathe well, jump and land quietly on your toes.
It is also recommended to use training equipment dedicated to air skipping rope.
- Air skipping rope is an exercise you can do without training equipment, but if you use training goods dedicated to air skipping rope, you can quickly get a feel for jumping rope.
- You can remove the skipping rope that can be purchased for 100 yen, but the training equipment for air skipping can also be loaded by changing the handle’s weight.
- In addition, some are equipped with an alarm function, counter function, calorie consumption display function, etc. Some can be used as an ordinary skipping rope with a rope attached.
Precautions for Air Skipping Rope
Be careful not to make noise.
- By landing on the floor with your toes, you can improve the training effect and reduce noise.
- However, in wooden apartments and condominiums, you may hear the sound of landing on the floor with an air skipping rope in the next room or the upper and lower rooms.
- Therefore, when jumping rope, try to do it at a time that does not bother you.
- Also, if you lay a non-slip mat underneath to reduce noise and jump rope with air, it will be less likely to make noise, and the burden on your legs will be reduced.
Please don’t overdo it.
- As introduced, if you continue to jump rope for 20 minutes or more, you can quickly feel the fat-burning effect.
- However, even if you go for about 10 minutes, it does not mean that there is no diet effect. Forcibly jumping rope may cause injuries to your legs, knees, and hips, so do it at your pace.
- Once you get used to jumping rope, it’s a good idea to increase the pace of your jumps and increase the amount of time you spend jumping rope.
- Rather than jumping rope on hard floors or concrete, it’s best to do it on soft soil or grass. It’s also good to wear cushioned sneakers.
Wearing a Sports Bra
And since the air skipping rope jumps many times, the ligaments of the bust may be damaged. Therefore, wear a sports bra to hold your bust firmly.
