Skipping rope is a particularly healthy exercise, and mastering the correct skipping method can get twice the result with half the effort. If you don't master the correct method in the process of skipping rope, it is very bad for your knees. The following are the essentials of skipping exercise.
Action essentials of skipping rope fitness 1 Skipping rope has been a systemic aerobic fitness exercise for all ages since it was invented by people in the Southern Song Dynasty, and it is an excellent fitness exercise. Coupled with its simplicity of operation and portability of sports equipment, it has won the love of the broad masses. Before skipping rope, everyone just needs to prepare a suitable rope and wear it lightly.
There is no need to worry too much about the location of skipping rope, and the size of the specific venue is also measured, as long as the rope can be thrown down without colliding with the surrounding objects. Next, let's take a look at the correct way to lose weight by skipping rope!
Preparation: Keep breathing steadily and rhythmically; Keep your upper body balanced and don't swing from side to side; The human body should relax coordination.
How to jump: start jumping with both feet at the same time, and then transition to jumping with both feet alternately. If you want high frequency, don't jump too high when skipping rope, as long as the rope can pass.
Time and quantity: Beginners: 60- 100 hops per group. 2-3 times at an interval of 1 minute; Normal: 400-500 hops per group. Divided into 2 times, with an interval of 1 minute.
Main points of skipping rope:
1. When jumping in the air, don't bend your body excessively, but become a naturally bent posture. When jumping, breathe naturally and rhythmically. When jumping and landing, use the sole of your foot, not the whole foot or heel. This not only fails to lose weight, but also causes brain vibration.
2. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on the side.
3. The speed of skipping rope to lose weight depends on personal circumstances. You can jump for 5- 10 minutes at the beginning, slowly extend the skipping time and practice step by step.
4. After skipping rope, in order to make the blood circulation return to normal, don't sit down immediately, but choose to slow down or walk for a while and do some stretching and relaxing movements, so as to really end the exercise.
Action essentials of skipping rope fitness II. Action essentials of skipping rope fitness
Skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at about the same level as jogging, but it can avoid the pain of knees and ankles caused by running.
Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs.
Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger.
Skipping rope is the most effective and economical way to burn fat, and it is also the best. If you want to experience the many health benefits of skipping rope, jump like a 9-year-old girl.
Warm-up (this part is also called stretching)
1, do some freehand exercises first to excite your muscles, such as imitating the jumping action of skipping rope. (1 min)
2. Stretching the calf gastrocnemius and Achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process.
Action essentials: open your legs back and forth, straighten your hind legs and keep your heels close to the ground, and straighten your front legs forward, which is what we often say. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg. (2 minutes)
3. Shoulder movement: Fold the skipping rope in half, and straighten it by holding both ends of the rope with both hands. The distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. (1 min)
4. Physical exercise: Lie prone on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope with your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis and keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.
5. Stretch the thigh tendon: lie on your back on the mat and bend your left knee. Use skipping rope to bypass Gaskin and stop the natural straightening of the left leg. Pull slowly and forcefully with your hands, so that the calf is close to the back of the thigh for 20 seconds. Repeat the above actions with your right leg.
6. Stretch back muscles and tendons: stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.
7. Abduction: Fold the skipping rope in half, tighten the rope with both hands, slightly wider than the shoulders, and raise your arms above your head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.
8, chest expansion exercise: the body is upright, try to open your arms horizontally. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.
9. Full-body exercise: Hold the rope with both hands and swing the rope horizontally at both sides of your body. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.
10, complete skipping: a complete skipping action is used as a transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the next exercise. (2 minutes)
Practice (this can also be called theme sports)
1, synchronous double hop
"Spring Jump": Imagine that you are a one-legged spring with your feet together and your forefoot standing. Shake and jump once.
Double jump: swing once, jump twice in a row, and the period of each rope swing is slightly longer than that of "spring jump" This movement has obvious rhythm, which is easier than the previous group, so that you can adjust your breathing after a nervous "spring jump".
"Ski jumping": imitate the action of skiers when they bypass obstacles, put their legs together, jump 30-40 cm to the left or right first, and then jump a considerable distance in the opposite direction in the next jump. This cycle goes back and forth.
"Bell jump": a jumping mode evolved from "spring jump" with legs together. In the first cycle, the swinging rope jumps forward one step, the second cycle jumps backward one step, and so on.
Cross-legged jump: Start with a "spring jump" action, then spread your legs horizontally in the air and fall back to the ground. In the next rope swing cycle, the legs jump together in the air and fall back to the ground. This cycle goes back and forth.
2. One-legged rotation and jumping
"Walking and jumping": In each rope swing cycle, one foot jumps rhythmically and takes turns. Lift one leg on your knees and relax your calves, just like walking on the runway.
"Leg Lift": The essentials of action are basically the same as "Walking and Jumping". The main difference is that the knee joint should be raised to the same height as the waist, and the trunk should be kept upright. This action is good for improving the strength of leg muscles and waist muscles.
"fist step": the center of gravity moves back and forth, and the legs take turns to slightly kick forward to lift the feet off the ground. One rope swing period, each leg jumps 1-2 times. Although the range of this movement is small, it is efficient, which is a great test of endurance and a good promotion.
And of course, your confidence in skipping rope. Look! You can also have the pace of a boxer wearing Hua Hudie.