What are the selection methods of skipping rope? Skipping rope is simple, economical and diversified, which is very popular with children. Moreover, skipping rope can improve memory and enhance voxel. Here are some ways to choose skipping rope.

What are the selection methods of skipping rope? 1 First, the choice of skipping rope.

At present, skipping rope materials on the market generally include plastic, nylon, cotton thread, hemp rope, cloth rope, rubber and so on.

Among them, the plastic rope is relatively strong, although it is not easy to twist, but it feels too light, suitable for singles and beginners.

Nylon rope is strong and light, but it feels bad when thrown, and it is not easy to throw when many people jump, so it is more suitable for single use.

Cotton rope is moderate in hardness and weight, feels better when thrown, does not hurt when drawn on the body, and does not jump fast, which is more suitable for novices and the elderly.

However, it should be noted that the cotton rope has a large friction with the ground and is easy to break, so it is not advisable to jump too fast. You can also choose a rope with a rubber sleeve wrapped in the middle.

The advantages and disadvantages of hemp rope are basically the same as those of cotton rope, and rubber sleeve should also be selected. It is difficult and laborious to jump with cloth rope, but the exercise effect is good, and it will not grind your hands after jumping for a long time, which is more suitable for young people with fast frequency and high requirements for exercise intensity.

The rubber rope has strong quality and wear resistance. But the feeling is too heavy, not only it is difficult to throw, but also it is easy to twist your feet and trip if you jump too much. This kind of rope is suitable for many people to exercise in combination.

Second, don't jump rope if you are obese.

Jumping rope can really burn calories quickly and achieve the purpose of losing weight, but obese people are not suitable for skipping rope to lose weight. Because when they jump, their weight can easily put too much pressure on their leg joints, leading to sports injuries.

People can judge whether they are suitable for skipping rope by their body mass index. Body mass index (BMI) = weight (kg)/ height (m) squared, the normal value is between 20 and 25, and over 25 is overweight.

And people over 30 are obese. If your body mass index is over 30, you'd better not choose skipping rope and use other milder methods instead.

Overweight, up and down. If your body mass index is listed as overweight, you should pay special attention when skipping rope: First, don't jump on one foot, or your whole body weight will be pressed on one foot, which will easily damage your knees and ankles. Try to choose the way of landing or running with both feet at the same time; Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes.

Third, can skipping rope lose weight?

After such professional explanation, you should have fallen in love with beauty. Skipping rope can lose weight, but you must pay attention to the method. Scientific exercise can achieve unexpected results, but improper methods may get twice the result with half the effort. Finally, I hope you want to have an impressive figure and you can lose weight step by step through your own efforts.

Fourth, warm-up exercise before skipping rope.

1, do some freehand exercises first to excite your muscles, such as imitating the jumping action of skipping rope.

2. Stretching the calf gastrocnemius and Achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process.

The main points of action are that the legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight forward, which is what we often call lunge. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.

3. Shoulder action Fold the skipping rope in half, hold both ends of the rope with both hands to straighten it, and the distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak.

4. Lie on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope in your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis to keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5. Stretch hamstring, lie on your back on the mat and bend your left knee. Use skipping rope to bypass Gaskin to prevent the left leg from straightening naturally, and slowly and forcefully pull with both hands to make the calf cling to the back of thigh for 20 seconds. Repeat the above actions with your right leg.

6. 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.

7. Fold the skipping rope in half by abduction, hold both ends of the rope with both hands to tighten it, the width is slightly wider than the shoulders, and the arms are raised above the head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.

8, chest expansion exercise body upright, try to open your arms horizontally. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.

9. Hold the rope with both hands and swing the rope horizontally at your sides. At the same time, do knees, squats and recovery actions; After coordination, you can change squatting to jumping.

Fifth, mode jump.

1, double turn: two people use a rope, two people turn around and change hands and jump with their feet.

Specific method

Two people stood face to face, both with inner ropes. A first put on the rope, jump 1-2 times, swing 180 degrees, then change the rope handle in your hand, continue to jump 180 degrees, change the rope handle in your hand to the original hand, then swing the rope between two people once, and then get off the boat. After B puts on the rope, repeat the action of A, and so on.

2, single pair: two people shake a rope for one person to shake the "belt" jump.

Specific method

Two people stand side by side in the rope, and both of them use the outer hand rope. After several jumps, Party A got off the rope and Party B continued to jump rope. After jumping for 2-3 times, Party A shakes the rope and gives the rope handle to Party B, and Party B shakes the rope to jump. After the jump is steady, Party A runs into the rope that Party B shakes to do the "Belt and Belt" jump.

3. Fly with me: Two people shake two ropes back and forth and jump at the same time.

Specific method

Party A and Party B cross the ropes together and then fold them in half. They hold their two rope handles with their hands respectively. After the start, both parties shake the rope in the same direction. After the rope is stable, two people rope from different directions at the same time. One person shakes and jumps forward, the other person shakes and jumps back, and then drops the rope several times, and so on.

4. One person turns around: 1 person 1 rope turns around in place, and two feet take off.

Specific method

The rope skipping person shook the rope twice before, once to the right, and turned right while shaking 180 degrees, and then shook it twice. After shaking and jumping twice, continue to shake the rope to the left once, and turn left 180 degrees while shaking, instead of shaking and jumping twice before, and so on.

5. Hand exchange: 1 person 1 rope jogging for rope jumping.

Specific method

The people who jump rope tremble as they run and jump forward. When the rope shakes to the highest point, quickly change the rope handle in front of him, and after changing the handle, his hand continues to shake the rope forward. Run two steps at first, and then run step by step after proficiency.

6. Side switch jump: 1 person 1 rope original foot side switch jump.

Specific method

The rope skipper shakes the rope in its original position and shakes it to the left again. At the same time, the right hand is close to the left hand. When the rope reaches the highest point, the two hands quickly exchange the rope handle on the left side of the body. After changing the handle, the wrist of the right hand is turned forward, so that the rope returns to the body with inertia and shakes forward, and so on.

Sixth, the benefits of children skipping rope

1, rope can promote children's ingenuity.

When the human body is exercising, it will feed back information to the brain, thus stimulating the positive thinking of the brain, and the same is true for the number of jumps when skipping rope.

Through the information back and forth, the brain thinking is accelerated, the judgment is more accurate, the physical activity is flexible and powerful, and the ingenuity is achieved. At the same time, it can make the language clear and fluent, thus promoting the coordinated development of children's intelligence, physical strength and adaptability.

2. Skipping rope can determine children's mathematical concepts.

Many children can count, but they often recite or mechanically and don't understand the true meaning of counting. Jumping rope activities can help them connect abstract numbers with practical things, let children understand the actual meaning of numbers and form the concept of numbers.

3. Skipping rope can improve children's memory ability.

Because of the "correspondence" between counting and skipping times in the process of skipping rope, abstract and boring numbers have become concrete images. In this way, skipping rope stimulates the child's cerebral cortex and improves the child's interest, thus transforming abstract memory into image memory.

4. Skipping rope can cultivate children's rhythm balance.

Skipping rope is a rhythmic activity in which the left and right hands and feet operate at the same time. This can effectively promote the coordinated development of children's left and right hemispheres, and also cultivate children's sense of regular rhythm, so that children's psychology and physiology can be fully developed.

5. Jumping rope can also form children's orientation perception.

In skipping rope, sometimes it is a single jump, sometimes it is a double jump or a multi-person jump, and sometimes it is a lot of new tricks that combine simplicity with complexity. This is conducive to cultivating children's accurate formation of time concept and orientation perception.

Seven, the disadvantages of skipping rope.

1, fat people are not safe to jump rope.

Skipping rope is not the best way to lose weight, but a simple and easy overall training. Fat people are not allowed to jump more than eight beats at a time (that is, 64 beats) when doing aerobics, but skipping rope thousands of times at a time is too harmful to their knees. If the feet, knees and waist are injured, it is the least suitable for this kind of exercise. Relatively speaking, walking, jogging and swimming are safer.

2. Skipping rope will not become elephant legs.

The thighs won't get thicker because of skipping rope, and they're not that high. Skipping rope will make the leg muscles smooth. In addition, this activity actually does not help to lose weight, but enhances heart and lung function.

Don't kick after jumping, jump for nothing.

After the jump, you must do stretching exercises. For example, stretching the calf: one foot steps on the step, the' half' of the other foot rests on the step, and the heel hangs down and shakes hard. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.

4. Don't worry about the chest.

Skipping rope won't cause sagging breasts. Just wear a tight sports bra, but don't wear underwear with rims and cushions.

Experts suggest that when skipping rope, the ground must be flat, and it is best to lay a carpet or cushion. It is not suitable for practicing on soft soil. Otherwise, the rope rubbing against the ground will raise a lot of dust and pollute the child's respiratory tract, which is not good for the eyes.

What are the selection methods of skipping rope? 2. How to choose skipping rope?

At present, skipping rope materials on the market generally include plastic, nylon, cotton thread, hemp rope, cloth rope, rubber and so on. Among them, the plastic rope is relatively strong, although it is not easy to twist, but it feels too light, suitable for singles and beginners. Nylon rope is strong and light, but it feels bad when thrown, and it is not easy to throw when many people jump, so it is more suitable for single use. Cotton rope has moderate hardness, proper weight, good hand feeling, painless playing and slow jumping, which is more suitable for beginners and the elderly. However, it should be noted that the cotton rope has a large friction with the ground and is easy to break, so it is not advisable to jump too fast. You can also choose a rope with a rubber sleeve wrapped in the middle. The advantages and disadvantages of hemp rope are basically the same as those of cotton rope, and rubber sleeve should also be selected. It is difficult and laborious to jump with cloth rope, but the exercise effect is good, and it will not grind your hands after jumping for a long time, which is more suitable for young people with fast frequency and high requirements for exercise intensity. Rubber rope is strong and wear-resistant, but it feels too heavy to swing. If you jump too much, it is easy to twist your feet and trip, which is more suitable for multi-person combination, such as jumping long ropes.

Now many ropes have handles at both ends. The handle is light and thin, and the tail end of the handle body is slightly thick, which is a better choice, so that when shaking, there will be no force, more jumping patterns and faster speed. In addition, it is best that the joint between the handle and the rope can rotate freely enough to ensure that the rope will not kink. When skipping rope, you should also pay attention to the length of the rope. After the average person jumps up, the height of the rope thrown upward is about 20 cm from the top of the head, which is a more suitable length.

Second, skipping rope is suitable for people.

Skipping rope has strong continuity and is not suitable for everyone. Old people, obese people, patients with heart disease and hypertension should not choose this sport, so as to avoid physical overload and lead to recurrence or injury of old diseases.

Third, matters needing attention

Skipping rope can't be long, nor can you jump too high or too fast. If you want to get better exercise effect, you should try to beat rhythmically, such as 100- 120 times per minute, 3-4 minutes each time. Generally speaking, a single exercise should not exceed 10 minutes, and then have a rest. The longest exercise time is about half an hour.