When moving and jumping in the air, don't bend your body extremely, but become a natural bending posture. Breathe naturally when jumping?
Rhythmic. ? When skipping rope, the center of gravity should fall on the palm of your front foot and your knees should be slightly bent. When jumping, the feet should not exceed 1 inch from the ground. Keep your upper body upright and look forward. When skipping rope, the wrist is hard and the elbow is close to the body.
The way to hold the rope is to hold the handles at both ends of the rope with both hands. Usually one foot in the middle of the rope, with both arms?
Bend your elbow and lift your forearm flat, and the rope will be pulled to the right length. ?
When swinging the rope forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Hair with your wrist.
Force abduction and internal rotation, so that hands do circular motion at the side of the body. Every time you shake it, the rope goes up and down from behind the ground meridian?
The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.
When stopping the rope, one foot is extended, the forefoot is off the ground, and the foot follows the rope stopped under the foot; Back?
When shaking, one foot comes out, the heel leaves the ground, the sole touches the ground, and the rope stops at the sole. Soft movements, with ankles, knees and hips * * * to ease the impact. The contact between the foot and the ground should be as short as possible, and the heel should not touch the ground. Don't shake the rope once and jump twice, it will reduce the intensity of exercise.
Precautions for skipping rope:
The length of skipping rope should be appropriate.
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
Don't land on your feet.
When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and damage to ankle bones. Remember not to touch the ground with the whole sole or foot, which will cause concussion.
Don't jump rope on the concrete floor.
Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.
If your body is heavy, you should move your feet up and down.
If your body mass index is listed as overweight, you should pay attention when skipping rope. First of all, don't jump on one foot, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running at the same time. Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.
Overweight is not suitable for skipping rope.
Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead.