In recent years, with the development of national fitness in China, skipping as a traditional sport in China is gradually emerging. In the world, skipping rope has attracted more and more attention from all countries. As a simple and effective fitness exercise, skipping rope is also loved by people all over the world. Warm-up exercise before skipping rope is very important for skipping rope. Adequate and effective warm-up can reduce your chances of injury and give full play to your skipping potential. The following is the online information I compiled. Do some freehand exercises first to get your muscles excited, such as imitating the jumping action of single-shake skipping rope. 1 min Stretch the calf gastrocnemius and achilles tendon after exercise, which is the most important part, because they are always in a state of high tension during the whole skipping process. Action essentials: spread your legs back and forth, keep your hind legs straight, keep your heels close to the ground, and bend your front legs forward, which is what we often call lunge, and do each leg for 30 seconds. Shoulder movement: put your hands together to the shoulders, imitate the rowing movement of kayak, and do 30 back and forth movements for about 30 seconds. 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. Chest expansion exercise: stand up straight and stretch your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds. Full body exercise: Hold the rope with both hands and swing the rope horizontally at both sides of your body. Complete jump rope: a complete jump rope 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 correct way to practice skipping. There are many rope skipping enthusiasts in China, but more than 90% of them skip rope incorrectly. The jumping method introduced here was used by Mr. Hu Pingsheng, the rope king of China. He has danced for more than 50 years and it has been scientifically proved to be very effective and reasonable. Skipping rope is mainly about wrist exertion. This can save physical strength, and it is not easy to get tired if you jump too much. Some people get sore when they jump too much, because the forearm swings with the rope. Furthermore, don't put your palms up, try to go down or the other way around. Palm down for wrist strength. For example, the smash in table tennis. It is also very important that the arm naturally hangs down to the crotch, the big arm should not be opened to the sides, and the hand should not leave the body at the front side (when jumping backwards, the hand will lean back slightly). This will concentrate all the strength of the arm on the wrist and explode. Beginners don't realize the importance of these two points, because the technical content of single shake and double shake is not high, which can be reflected when practicing the difficult three shake or four shake. When the arm is open, it is easy to exert force, the palm is up, and the wrist can't exert force, so it is impossible to complete the next difficult action. However, more than 90% of the skipping athletes in China open their arms, which is unscientific and difficult to improve their level. So skipping rope should start from the basic movements. When you just practice skipping, you should consciously change your movements back, put your arms in, but don't be too nervous, keep your body straight but don't be stiff, and look straight ahead 5 meters. Only when you get into the habit can you break through the difficult movements. Learn the hand movements, and the rest is the feet. Take off and land with the forefoot, remember not to land with the heel, otherwise jumping for a long time will damage the brain, ankle and spine. Slight bending of the knees can reduce the collision between the knees and ankles when they touch the ground, and prevent injuries. The most important thing is to avoid stretching your feet forward after jumping, otherwise even the difficult high jump will not jump, and it will even be dangerous. When skipping rope, it is advisable to let the rope pass through. When jumping, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically. Some people think that skipping rope is a sport that easily hurts the knee, but according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 in running. And as long as you can master the skills of skipping rope, your knees are slightly bent and your forefoot touches the ground, you can reduce the impact on your body. Light can move, but it cannot jump coherently. As mentioned above, the difficult movements may not be connected because of the open arms, but the correct jumping method may not be connected, that is, the problem of coordination. Beginners often can't master the rhythm when learning double shake. Jump a dozen times in one breath, and there is no rhythm. In fact, double shaking is a very simple action. After jumping a double shake, they need a pause time, and then they shake the rope quickly. After taking off, the rope passes through the feet twice, then they pause intermittently, and then take off ... Similarly, it takes a strong sense of rhythm to connect more than three shakes. Only by mastering the rhythm can they jump some routines, such as double direct flight-pulling flowers. The rhythm of skipping rope will be easier to master, you can breathe rhythmically by using the gap, and you won't feel tired if you jump too much. The practice of coordination is actually very simple. You don't jump in the air with a rope, but your hands should jump rope. Double shake can swing twice in the air, and three shake can swing three times. You can practice rhythmically with different movements, such as single shaking-double flying-triple flying-double flying-single flying-double flying ...................................................................................................................................., and then practice more with ropes. Don't stop immediately after strenuous skipping. Continue to jump rope or walk at a slower speed for a while, and then stop when the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise. Stretching after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs. The specific methods are as follows: people stand up straight, retreat with one leg as far as possible, touch the ground with the sole of their feet, keep their back legs straight, bend their front legs and keep their bodies vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again. People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again. Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again. Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly. After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult moves and play freely. Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal. Now you can add some water! In this way, the whole exercise is completed, with warm-up and stretching. Long-term exercise of calf muscles will not over-expand, but will only become tight and tight, with beautiful curves. A rope skipping equipment worker must sharpen his knife first if he wants to do it well. Only with correct methods, exquisite skills and reasonable equipment can you maximize your potential. In fact, the only things you need for skipping rope are shoes and rope. Let's talk about shoes first. At present, there are no special skipping shoes in China. Let's discuss the requirements of jumping shoes here. Readers can refer to them and choose for themselves. Mr Hu Pingsheng chose table tennis shoes when skipping rope. He said that skipping rope has two requirements for shoes: first, shoes should try to avoid thicker horizontal patterns or grooves; The toe of the second shoe should not have obvious cross or transverse patterns. This can avoid the mistakes caused by the rope hanging on the shoes. Longitudinal or diagonal mode is best. On the whole, it is ideal to choose light sports shoes with strong earthquake resistance and no horizontal stripes. The last thing to say is the most important rope, without which everything is empty talk. However, at present, most of the skipping ropes sold in the domestic market are unscientific and it is impossible to improve the level. When skipping rope breaks after reaching a certain speed, it is easy to hurt the body. Here I want to introduce a new type of scientific skipping rope-competitive skipping rope. Competitive rope skipping (patent number: ZL00258550.2) is a scientific new structure rope skipping designed by China rope skipping expert Hu Pingsheng (its "rope skill" has been broadcasted by CCTV sports feature films, Super Variety, Zheng Da Variety, East, West, North, South, Shandong Satellite TV, Zhejiang Satellite TV and anhui tv for many times). The two ends of the rope body are two head ropes, and the two ropes are respectively connected with two middle ropes and bottom ropes which are thinned in turn. When the rope body is folded in half, the two ropes and the middle two ropes are symmetrical respectively, and the ends of the two ropes are elastic soft layer handles. The whole rope body is thick on the top and thin on the bottom, heavy on the top and light on the bottom, which can reduce air resistance and is very beneficial to force transmission. In addition, the first rope, the middle rope and the bottom rope are made of different materials according to a certain length ratio and weight ratio. The middle rope and bottom rope are made of top PU polymer imported from Italy. So they are more comfortable, lighter, more dexterous, swing faster, and more in line with the operating principle of force. They are not only suitable for general movements, but also for difficult multi-swing movements and complicated figure movements, which overcomes the defect that ordinary skipping rope is easy to cause harm to human body and gives full play to the skipping potential of human body. The advantages of skipping rope Although some foreign fitness experts and medical professionals especially admire this sport in recent years, it has many advantages. But many friends are still full of doubts about this. Now I will answer it for you. First of all, let me talk about the benefits and benefits of skipping rope. Simple and easy. 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. 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 significant for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your 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. Studies have confirmed that skipping rope is a whole-body exercise, and all organs, muscles and nervous system of human body are exercised and developed at the same time, so long-term skipping rope can prevent stomach diseases, such as obesity, insomnia, arthritis, neuralgia and other symptoms. At the same time, medical experts believe that skipping trains people's bounce, speed, balance, endurance and explosiveness, and at the same time can cultivate accuracy, flexibility and coordination, as well as tenacious will and enterprising spirit. Skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle 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. 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. Skipping rope has many benefits for children's physical and mental health and intellectual development: it can promote children's healthy development, accelerate gastrointestinal peristalsis and blood circulation, promote the body's metabolism, and is conducive to children's healthy growth; Children's concept of numbers can be established, and children can jump with numbers when skipping rope, which helps them to connect abstract numbers with practical things and make them understand the practical meaning and concept of numbers initially; Can improve children's memory ability, because children keep counting in the process of skipping rope, so that their cerebral cortex is in an excited state, which is helpful to transform abstract memory into image memory; It can promote children's ingenuity, and the human body will feed back information to the brain during exercise, thus stimulating the brain to think positively. Children skipping rope can improve their thinking sensitivity and judgment, which is conducive to the coordinated development of children's physical strength, intelligence and adaptability. Can cultivate children's sense of balance and rhythm. When skipping rope, the action can be described as opening the bow from left to right and moving up and down together, which is helpful for the balanced and coordinated development of the left and right brains of children and can also cultivate their sense of rhythm. It can help children establish a sense of orientation and cultivate overall awareness. In the process of skipping rope, children sometimes jump alone, sometimes in pairs, and sometimes in groups, which is helpful for children to form an accurate sense of orientation. Children can consciously form organizational discipline in skipping activities, and can cultivate their spirit of unity, cooperation and collectivism. Skipping rope equipment is simple, and the venues are everywhere. Simple and easy, it is a physical exercise suitable for the public. Professor Hu Dayi, Vice Chairman of Cardiovascular Branch of Chinese Medical Association, has prescribed a good prescription for teenagers' fitness. He called for skipping rope among teenagers, because it is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. I don't need to emphasize how outstanding the effect of skipping rope is. This kind of exercise is suitable for men, women and children, just waiting for everyone to implement it. Jumping rope is like swimming and riding a bike. Once you learn it, you will never forget it. Skipping rope is a popular fitness method all over the world, because it is varied, simple and complicated. You can do it at any time, and you will learn it as soon as you learn. In addition, more and more entertainment stars also take skipping as their own way of fitness exercise, making skipping a common activity a star of mass fitness. Skipping rope to lose weight quite a few women are very concerned about whether skipping rope can lose weight. The above has been made very clear, but I will patiently say it here for the last time. Losing weight means losing 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, which greatly increases the probability of heart disease. 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. Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak. Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise. Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function. Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs. Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn. Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight. Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss. Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity. Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs. I believe you already have the answer in your heart, but other questions follow. Maybe you are thinking now: will skipping rope make your legs thicker? Aerobic exercise can burn fat and make muscles more elastic. Have you ever seen a marathon runner with thick arms and legs? If you understand the relationship between aerobic exercise and weight loss, you will ask a lot of ignorant questions less. Then you will understand how ridiculous it is to say that skipping rope makes the chest and buttocks droop. Skipping rope can make the excess fat in the chest and buttocks disappear, and make the pectoralis major and gluteus maximus strong and elastic, so it can make your chest and buttocks strong and plump. Some people even say that skipping rope will make your stomach droop. I'll slap you when I meet such a person. The skipping rope has grown taller. Someone asked if skipping rope can grow taller? Professor Du Minlian from Pediatrics Department of the First Affiliated Hospital of Guangzhou Sun Yat-sen University of Medical Sciences reminded parents that there is a time limit for human growth, with the fastest growth in infancy, a stable growth period after three steps, a second growth peak before puberty, and a slowdown after puberty. Height is not innate, heredity has little effect on height, but nutrition plays a leading role, so special attention should be paid to reasonable nutrition within 2 years old. In addition, exercise also helps children grow taller. The best exercise is skipping rope, which can stimulate the growth of bones. Improve bone circulation, stimulate growth hormone secretion and promote height. It is a scientific research achievement of the former Soviet Union that skipping rope can promote the growth and development of teenagers, but there is little hope that adults with closed epiphysis will grow taller by skipping rope. My cousin has grown 2 cm since he was 27, so many boys have not closed their epiphyses at the age of 20. If you want to know whether the epiphysis is closed, you can go to a regular hospital to make a bone age film. Advise friends who want to grow taller and lose weight: Please use scientific methods to make up for their shortcomings. Time and venue for skipping rope Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. I personally don't advocate morning exercise. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. So don't jump rope after sunrise if you have time. It's easy to jump rope five times a week. Generally, you can rest and think for two days and improve faster. Each jump time is controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired. Skipping rope is not very demanding on the venue, and smooth and elastic venues such as flat mud, smooth plastic floor and wooden floor are the first choice. Jumping rope on the hard cement floor for a long time will cause certain damage to the joints. Skipping rope is not a simple sport, it needs the combination of hands and brains to make dazzling fancy. When friends practice skipping rope, they should think and discuss with their peers more, and when they accumulate to a certain extent, they will make a breakthrough.