How to practice skipping rope
1, you can jump with your legs. Hold the rope with both hands, then jump up with both legs at the same time and practice often until you can connect one hundred at a time.
2. You can also jump on one leg, but the two legs should be interchanged, for example, one leg jumps 100 and the other leg jumps 100.
3. Lift your knees and jump. Knee-lifting jump is very helpful to practice knee-lifting ability, so we should pay attention to practicing knee-lifting jump ability.
4. Jump on one knee. One-legged knee jump is to lift your knee, then jump with one leg to the required number of times, and then change the other leg.
5. Switch legs left and right. The method is left and right, just like walking, just jumping on your own rope. This method can practice coordination well.
6, outdoor multi-person jump. Outdoor multi-person jumping can be done with friends and classmates, which is both exercise and fun.
Skipping skills
1. The main part of the rocking rope is our wrist.
2, the height of the jump should not be too high, generally between 3-5 cm, and the knees are slightly bent when landing.
3. Jumping knees are generally straight. There should be no obvious knee flexion in the calf.
4. In the process of skipping rope, you should have a certain breathing rhythm and relax yourself.
Are old people suitable for skipping rope?
In fact, skipping rope is a very good whole-body exercise, which can not only enhance cardiopulmonary function, promote blood circulation, improve thinking and imagination, but also coordinate body movements and strengthen limbs. In the process of jumping, because human bones get "weight-bearing" movement, increasing bone metabolism can play a role in preventing osteoporosis. It can be said that shaking rope exercises arm strength, skipping rope exercises leg strength, and jumping and shaking combine to practice brain power.
Skipping rope belongs to strenuous exercise, which has a great influence on its cardiopulmonary function. Even very healthy elderly people will be physically exhausted and will increase the burden on the knee joint. Most elderly people have degenerative diseases in their knees. If exercise exceeds its tolerance limit, it will aggravate the degeneration and injury of knee joint.
It should be pointed out that middle-aged and elderly people have different physical qualities and need to choose a suitable exercise method. If you choose improperly or imitate others blindly, it will damage your health and even endanger your life. The most suitable exercise for middle-aged and elderly people is jogging, brisk walking and other soothing exercises. Of course, if the cardiopulmonary function, limb movement and body coordination are in a good functional state, you can choose strenuous exercise such as skipping rope. In addition, if you want to jump rope, you should also take a simple slow jump method. Once you feel unwell, you should stop immediately.
Therefore, it can be seen that skipping is too intense for the elderly, but it cannot be said that the elderly can't skip rope, and some elderly people with good physical conditions can also choose to skip rope. However, don't forget to know more about the fitness safety of the elderly to avoid being injured in sports.
Skipping rope is not suitable for people with old knee injuries.
Those who have not recovered from an old knee injury are also not suitable for skipping rope, because when skipping rope falls to the ground, the body gives too much buffer pressure to the knee, and the knee injury is not suitable for jumping.