Research shows that a child who skips rope for 30 minutes every day for 20 weeks can be1.5cm taller than his peers. Therefore, for children, skipping rope is a very good "secret of increasing height"!
Stimulate bone growth and help longitudinal development.
In the process of skipping rope, the force generated by the collision between the foot and the ground can stimulate the proliferation of bone cells. It is helpful to accelerate the blood circulation inside bones, enhance metabolism and deliver sufficient nutrition for bone growth. Applying a certain amount of high-impact exercise to bones is helpful to enhance bone density, protect bone health and make height growth more stable.
What should I pay attention to before skipping rope?
Choose a safe place.
It is recommended to jump rope in a clean and flat place to reduce the risk of tripping and pulling.
Wear light clothes
When skipping rope, it is best to wear sportswear or light clothes and choose soft and elastic sports shoes.
Be prepared in advance.
Be sure to do warm-up activities before exercise; Don't forget to tie your shoelaces before taking off to avoid tripping.
Take your time.
There is no absolute standard for the amount of exercise of skipping rope, and it should be done step by step according to your own tolerance. After adaptation, gradually increase the amount of exercise.
Correct jumping method
0 1 Adjust rope length
When skipping rope, the appropriate rope length is very important.
Keep your body upright, step on the midpoint of the rope with your feet, and at the same time straighten the two rope skipping handles upwards, and adjust the position of the joint between the end of the rope body and the handles until the height is about to the chest. At this time, the length of the rope is generally appropriate.
Skip the steps correctly.
first step
Hold the skipping rope handle with palms facing each other, and hold the thumb and forefinger at the front end.
Second step
Stand up straight, put your feet together and look forward.
Third step
Hold the rope with both hands, bend your arms naturally, keep your upper arms close to your body, put the rope behind your body, and pull the rope forward in coordination with your wrists and arms, ready to take off.
Fourth step
In the process of take-off, hands and wrists shake the rope vigorously, and when the rope shakes overhead, it takes off when it reaches the front of the body.
Step five
In the process of jumping, the two arms keep throwing the rope, so that the rope swings at one side of the body at a constant speed. Breathe evenly through your nose during the stroke.
Correct demonstration: keep your arms close to your body.
Wrong demonstration: Your arm is too far away from your body.
What should I pay attention to during skipping rope?
When jumping, the soles of your feet exert force; When landing, the knees are slightly bent; Point your toes on the ground to relieve impulsiveness and reduce knee injury.
If children master the basic methods of skipping rope skillfully, they can also try to practice skipping skills alternately with their feet to improve their reaction ability and coordination.
To help you grow taller by skipping rope, you need to pay attention to:
Exercise works best from 3 pm to 6 pm.
At this time, the child is already in a 70% fasting state, which can directly stimulate the secretion of growth hormone in the case of relative hypoglycemia and stress.
Exercise itself will promote the secretion of growth hormone. Under the superposition of the two factors, skipping rope can promote the formation of a small peak of growth hormone secretion. At the same time, it can also improve children's sleep quality at night.
What is the best publicity effect of skipping rope?
Jumping rope to promote height is different from campus sports test or competitive skipping, and does not require high exercise intensity.
The skipping speed of 0 1 is not required to be fast, but the key is to jump high and try to be above the ground 10 cm.
The skipping center rate is about 120.
03 Keep jumping at 1 10- 130 per minute for more than 20 minutes.
Pay attention to the above points in order to stimulate the child's own growth hormone secretion to a certain extent.
Skipping rope can promote blood circulation, improve children's immunity and help children's growth and development.
Only by mastering the correct ways and means can we jump healthily and jump out of the effect!
References:
Jian Wenyang is from Wang Yuling. Jump rope if you want to grow taller [J]. Family doctor, 20 14( 12): 38-38.
Mo Zhengdong and Xue Fudong. Understanding and application of skipping rope in track and field training [J]. PE teachers and friends, 20 15(38):27-28.
Wang Ronghua. Children jump rope more to strengthen their bodies and brains [J]. China medical care, 20 12( 12):48-49.
Yao lijie. Walking fast and skipping rope can increase bone density [J]. Health and life, 20 14(8):40-40.
Anonymous. Skipping rope is good for fitness and brain [J]. Medical College of Health Care, 20 13(8):62-62.
Thanks to the relevant professionals of Shanghai Institute of Physical Education for demonstrating this skipping course.
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