Skipping rope is an excellent sport, which can effectively train the individual's reaction ability and endurance, help to maintain the individual's health and harmony, and thus achieve the purpose of strengthening the body. The equipment of skipping rope is very simple, just a rope, light clothes and a pair of suitable sports shoes; In addition, skipping rope requires little space, so there is no need to rent a special venue, and the number of participants is not limited. One or more people can do it alone. In addition to skipping rope, you need the speed of the game. 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. It can be seen that skipping rope is a simple, convenient and easy exercise.
Origin:
Skipping rope has a long history in China. Since the Southern Song Dynasty, skipping rope has been played every festival, and every household has to compete, which is called "skipping rope"
"White rope jumping" originally belonged to the category of courtyard games, and later developed into a folk competitive sport. Jumping rope is a kind of sports game that makes various jumping movements in the loop rope. Pan Ronglu in A Qing era called skipping rope "jumping white rope" when he recorded the folk entertainment activities of Lantern Festival in Qing Dynasty. There is a poem in Song Fengge's Poems: "White light is like a round dance, one child dances and sings, and the other jumps into the light wheel." This skipping game with a backup singer is very entertaining. There are many ways to jump rope, such as jumping with one foot, changing with one foot, jumping with both feet at the same time, jumping back and forth with both feet in the air and jumping left and right. When jumping, the swinging rope should be synchronized with the jumping action, which can be one shake, one shake and two jumps or even one shake and three jumps. The direction of swinging rope can be forward or backward. With the long rope, two people can shake at the same time, take turns to jump together or jump at the same time. When jumping, you can also arrange various action patterns according to different situations, and you can also sing some songs with appropriate rhythm and melody. In addition to pattern skipping, you can also run to the finish line while shaking the rope at a certain distance to speed up the game.
When skipping rope, you should touch the ground with your forefoot. Don't wear leather shoes and hard-soled shoes. The length and thickness of the rope should be appropriate. Skipping rope can not only promote the normal development of children's bodies, but also play a good role in developing children's physical qualities such as agility, speed, jumping ability and endurance, so it is not only loved by teenagers, but also often used as an auxiliary exercise for various special sports training.
Advantages:
Quite a few women are very concerned about whether skipping can lose weight. As mentioned above, losing weight means reducing fat. Exercise has no effect, but it is very scientific, and it will burn a lot of fat and will not rebound. Dieting and drug weight loss are effective quickly, but at the expense of health, and they are easy to rebound, and the probability of heart disease is greatly increased after the rebound. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After exercising for half an hour to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight. The following is the calorie consumption statistics of eight sports. Note: for every kilogram of fat lost, the human body needs to consume 7700 calories. Another way of saying it is 7200 calories. Comrades who love to lose weight, especially young lesbians, please find out for yourself what exercise is the most effective, with the highest safety factor and the least economic investment.
Exercise various organs:
According to the research of experts at home and abroad, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very effective for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep the body fit, make the movements agile and stabilize the center of gravity.
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Skipping rope can promote the development of human organs, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality. When skipping rope, the whole body movement and the stimulation of thumb points by holding the rope will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for brain health.
Bouncing can stimulate bones and muscles, promote blood circulation and strengthen the immune function of lymphatic system, which is very important for relieving constipation. Constipated people can increase the rotation of waist and hip as much as possible when walking, and walk like a model, which can play the role of abdominal massage, strengthen the peristalsis of internal organs, especially gastrointestinal tract, and promote the absorption of nutrients and the discharge of waste. Good for children, good for health.
Skipping rope can prove children's mathematical concept: many children can count, but they often recite or mechanically, and don't understand the true meaning of counting. Jumping rope activities can help them connect abstract numbers with practical things, let children understand the actual meaning of numbers and form the concept of numbers. Skipping rope can improve children's memory ability: because of the "correspondence" between counting and skipping times, abstract and boring numbers become concrete images. In this way, the child's cerebral cortex is stimulated, and the child's interest is improved, thus transforming abstract memory into image memory.
Skipping rope can promote children's intelligence: the human body will feed back information to the brain during exercise, thus stimulating the positive thinking of the brain, and skipping rope is just like this. By going back and forth with information, the brain's thinking is accelerated, judgment is more accurate, and physical activities are flexible and powerful, achieving ingenuity. At the same time, it can make the language clear and fluent, thus promoting the coordinated development of children's intelligence, physical strength and adaptability.
Skipping rope can cultivate children's rhythm balance: skipping rope is an activity with a certain rhythm, which is operated by left and right hands and left and right feet at the same time. This can effectively promote the coordinated development of children's left and right hemispheres, and also cultivate children's sense of regular rhythm, so that children's psychology and physiology can be fully developed.
Skipping rope can form a child's sense of orientation: in skipping rope, sometimes it is a single jump, sometimes it is a double jump or a multi-person jump, and sometimes it is a combination of simplicity and complexity. This is conducive to cultivating children's accurate formation of time concept and orientation perception.
Motor skills:
Lateral oblique jump: This action can train endurance and strengthen abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm).
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
One knee jump: bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
Split legs and jump together: first do the preparatory action of skipping rope (refer to Exercise 2), then jump rope, with feet apart when jumping, and feet together when landing, and repeat the action 15 times.
Cross-arm jump: Do the preparation exercise of skipping rope first (see Exercise 2), and then cross-arm jump rope. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
Matters of interest:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. It is not safe for fat people to jump rope
Skipping rope is not the best way to lose weight, but a simple and easy overall training. Fat people are not allowed to jump more than eight beats at a time (that is, 64 beats) when doing aerobics, but skipping rope thousands of times at a time is too harmful to their knees. If the feet, knees and waist are injured, it is the least suitable for this kind of exercise. Relatively speaking, walking, jogging and swimming are safer.
7. Shoes must be high-top and shock-absorbing.
When skipping rope, you must wear shoes that can absorb shock and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You must buy ordinary sports shoes to protect your ankles and soles.
8. Jumping rope will not become an elephant leg.
The thighs won't get thicker because of skipping rope, and they're not that high. Skipping rope will make the leg muscles smooth. In addition, this activity actually does not help to lose weight, but enhances heart and lung function.
9. Jump for nothing without kicking.
After the jump, you must do stretching exercises. For example, stretching the calf: one foot is stepped on the step, half of the other foot is placed on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.
10. Don't worry about the chest.
Skipping rope won't cause sagging breasts. Just wear a tight sports bra, but don't wear underwear with rims and cushions.
1 1. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.
Rules of skipping competition
First of all, single jump
1. Divide all the contestants into three groups, and the grouping will be decided by the heads of each team. Each team has a small referee and each group has a general manager;
2. The player jumps within the specified range. If it exceeds the boundary, it will be considered invalid this time;
3. Each player is limited to jump 15, and takes turns to go into battle in the form of shaking force. The team that won the first place scored 5 points, the second place scored 3 points, and the third place scored 1 point;
4. The time limit for single hop is 15 minutes. If it is not completed within 15 minutes, it will be deemed as abstention, with 0 point;
5. Before the referee gives the signal, the athlete shall not act without authorization, otherwise it will be deemed invalid;
6. During the competition, athletes jump once, fly once, rope once and count once.
Second, double jump
1, draw lots again, and swing the participating teams into three groups for one-on-one hit;
2. Each player is divided into four groups, and the members of each group jump within the specified range. Beyond the boundaries, as invalid;
3. Each member of each team is limited to 5 jumps and 3 jumps at the same time;
4. The time limit for the double jump is 15 minutes, and the team that fails to complete the double jump within 15 minutes will be regarded as abstaining, with 0 point;
5. Before the referee gives the signal, the athlete shall not act without authorization, otherwise it will be deemed invalid;
6. During the competition, two athletes jump at the same time, and the rope crosses two people's feet, which counts as one.
Third, mixed jumping.
1. Team captains draw lots and divide into three groups;
2. Two people in each team throw the rope, and the other six people jump in at one time, turn around for the rope thrower and jump into a figure of eight. All members of each team complete an 8-word, which is recorded as one time;
3. The time limit of mixed jump is 15 minutes. According to the number of jumps of each team within a limited time, the first place scored 5 points, the second place scored 3 points, and the third place scored 1 minute;
Skipping rope has a long history in China and was popular in Qing Dynasty.
In the folk entertainment activities of the Lantern Festival in Beijing in the Qing Dynasty, skipping rope was called "jumping a hundred ropes". Ji 'nan Prefecture's "Fu Zhi" reads: "Every year on the first day of the first month in Meng Chun ... children play with skipping rope and call it' jumping a hundred ropes'." It is also recorded in Song Fengge's poem copy: "White light is like a round dance, one son dances and sings, and the other son dances the nimbus."
At that time, this game of skipping rope and singing was very entertaining, which was very beneficial to promote children's physical fitness such as agility, speed, bounce and endurance. So skipping rope has been passed down to this day.
Advantages:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
Progressive programming
In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. This is a sport that consumes less time and energy. The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. As long as the speed of 120 ~ 140 times per minute can be guaranteed, 600 ~ 1000 calories can be burned in one hour. In addition, there are many kinds of skipping rope, which can be done at any time and learned once, so it has always been a very popular fitness method and weight loss method. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump" every day, for example, for 3 minutes, ***5 times, until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
The essentials of skipping rope to lose weight: jump for 5 minutes every day, 5 to 6 days every day, 6 days every week, and gradually add a lot after getting used to it. If you persist for a long time, you will definitely lose weight effectively.
Jump speed: slow: 60 ~ 70 jumps per minute on average. Faster: average 140 ~ 160 hops per minute.