1, breathe smoothly and rhythmically.
2. Keep your upper body balanced and don't swing from side to side.
3. The human body should be relaxed and coordinated.
4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.
Don't jump too high when skipping rope, as long as the rope can pass.
Control skipping to lose weight;
Beginners: each group jumps 60- 100. 2-3 times, interval 1 minute.
Normal: 400-500 hops per group. Divided into 2 times, with an interval of 1 minute.
Action essentials:
1, basic skills of skipping rope: simple skipping rope method
Warm-up: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm).
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.
Step 2 hop on one knee
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.
3, sideways oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. 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. Jump 1 min, rest 10 sec, and repeat the exercise twice.
4. Jump with your legs apart
Do the preparation exercise of skipping rope first (refer to exercise 1), then jump rope, with feet apart when jumping, feet together when landing, and repeat the action 15 times.
Step 5 jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
6, lateral foot jump
Start with the simple skipping method (refer to exercise 1), then jump rope with both wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground, and jump 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.
Step 7 cross your arms and jump
Do the skipping preparation exercise first (refer to exercise 1), and then jump rope with your arms crossed. 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.
8. Double skipping: The ability of concentration and coordination is much higher than that of single skipping.
(1) Stand side by side. Everyone holds the rope handle with the outside hand. Practice the simple skipping method first (refer to exercise 1). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.
(2) Stand in tandem. The tall man stood behind waving a skipping rope.
Advantages of this method:
Some foreign fitness experts especially admire skipping rope. Because it has many advantages:
1, simple. 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.
2, exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that 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, which 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. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, 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.
Precautions:
1, jump rope length should be appropriate.
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
2. Don't keep your feet on the ground.
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 have an impact on the brain.
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.
4, the body is heavy, and your feet should be 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.
5, obesity should not jump 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.
Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 185-239. Over 239 are overweight and over 28 are obese.
Skipping rope to lose weight must pay attention to the essentials of action, and long-term persistence is more effective.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. It is best to choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.