Basic jumping methods of skipping rope
Double skipping rope
Double skipping requires much higher concentration and coordination than single skipping.
Jump around
Spinning and jumping is a sport that requires two people to cooperate. It not only tests the tacit understanding between two people, but also has good coordination and responsiveness. When jumping around, one person should squat while crossing his legs and swing the skipping rope with the strength of his arm, so that the skipping rope is in an arc state on the ground, while the other person keeps jumping over the swinging rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
Lateral foot jump
You can start with a simple skipping method, then swing the rope with your wrist, jump with your right foot and jump sideways with your left foot 15 times.
Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
Lateral oblique jump
Lateral oblique jumping can not only exercise people's coordination ability, but also improve their endurance. Long-term lateral oblique jumping can exercise our abductor and adductor muscles and fully improve our physical fitness.
Lateral oblique jumping can also be done by two people together, which is to test our tacit understanding. 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. After jumping 1 minute, you can rest for 10 second and repeat the exercise twice. The reasonable arrangement of this kind of exercise can make your body move easily.
Simple skipping rope
Put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm). Skipping rope 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.
Bend your knees on one foot
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 close legs
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Arms crossed
First do jump rope to prepare for exercise, and then cross your arms to 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.
Precautions for jumping formwork
1. Each skipping time should be controlled between half an hour and two hours. Too little does not help to improve, and overtraining for more than two hours will make the body extremely tired.
2. On the premise of sticking to the training plan, not eating extra food and not drinking sugary drinks, reduce your breakfast and Chinese food by 30% ~ 50%. Eat apples, mangoes, strawberries, grapes, peaches or watermelons for dinner. But once in a while, you still have to finish your meal, or your body will be overwhelmed.
3. The rope is moderate in hardness and thickness. Novices should use hard ropes at ordinary times, and they can change to soft ropes after proficiency.
4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.
Step-by-step plan for skipping rope. At first, you only danced in the same place 1 minute. After 3 days, you can jump for 3 minutes in a row. You can jump 10 minutes continuously after 3 months. Can it be implemented every day after half a year? Jumping in series? If you jump for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
The benefits of fitness
① Bodybuilders should have strong willpower, strict requirements and perseverance;
(2) each action is required to be repeated many times and completely in place;
③ Take the fitness methods of combining local exercise with whole body exercise, equipment exercise with dance exercise;
(4) Properly control the diet, but not limit the intake of water and minerals;
⑤ Every exercise will produce muscle soreness, and continuous soreness and recovery can play a role in fitness. The effect evaluation of aerobics is once every three months.
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