How to learn to jump rope first, practice manipulating the rope; Second, practice rhythm jumping; Finally, combine the two. I believe anyone can do such a simple process.
(1) jump method
Jumping with your feet together, there is a rebound action: every time you jump over the rope, your feet will be on the ground again.
Jump with your feet together, no rebound action: jump over the rope continuously.
One-legged jump: that is, two feet jump in turn, much like running.
(2) the speed of jumping
Slow: 60-70 jumps per minute on average.
Faster: average 140- 160 times per minute.
(3) Step of skipping rope
The first stage: learn to manipulate the rope.
Measure the length of the rope first, double the rope, and its length should be from the armpit to the ground. This is the standard. Then put your hands on your sides and keep them vertical, that is, your elbows are at right angles to your arms. First, the right hand holds both ends of the upper rope, and starts to wave and turn around until the right hand can move freely, then change the left hand and do the same action.
The second stage: the beat should keep up with the beat of the rope.
Once again, turn the rope like the first stage, but listen carefully to the sound of the rope touching the ground and connect each sound into a beat. Now, you not only make the rope rotate, but also your feet jump together. Practice until your feet can keep up with the rotation of the rope, so that your hands and feet can move at the same speed. This exercise is to promote muscle coordination of eyes, hands and legs. If you start correctly, your skipping posture will reach the standard in the future. It's always not easy at first, don't worry, as long as you have perseverance, you will be able to dance smoothly.
The third stage: skillfully cooperate with the movements of the first two stages.
Bounce your feet together and come back: most rope jumpers use this method. First of all, you don't need a rope, just jump on the ground with your feet and count one, two, two in your mind. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action need not be too laborious. In other words, 12 12 equals a weight and a weight. When you jump hard, the rope passes under your feet, and when you jump gently, the rope is on your head. All you have to do is follow this rule and jump a few times.
Jump with your feet together without bouncing: this is a method of continuous jumping. Every time you jump, the rope goes through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.
When you first practice, you always use the jumping method with rebound action, which is a slow jumping method. But you can do whatever you want without rebounding, and the speed is up to you.
Matters needing attention when skipping rope
One-legged jump: exactly like running, two feet take turns off the ground. This is the standard skipping posture. You can run all the way, or you can stay put and jump. Before skipping rope, do warm-up exercises, move the joints of arms, knees and toes, and then start jumping. Keep your body straight, but not stiff. Look straight ahead with your feet on the ground (not your heels). Don't shake your arm too much when waving the rope. Jump on the soft grass or carpet. If you jump on hard ground, you must wear thick soft shoes.
Ideal time and place for skipping rope.
Obese people should jump rope before meals, because exercise before meals can reduce appetite. Skipping rope is a great sport. If you feel sleepy in the morning, jump rope several times first, which can make your mind clear and energetic. But skipping rope before going to bed has a completely different effect. One person has insomnia. Since he jumped rope every night before going to bed, he no longer had to take sleeping pills, and fell asleep immediately after jumping rope. As for the location of skipping rope, as mentioned earlier, you can jump in any space, as long as there are enough ropes to swing, such as big rooms, corridors, bedrooms, garages, basements and so on. Jumping rope outdoors is more ideal. Skipping clothes
Old loose clothes are most suitable for skipping rope, which is one of the reasons why skipping rope is easily accepted by people. It's best to add a belt around the waist, so that clothes won't slide up and down because of jumping. Length of skipping rope
Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.