1. What is the correct posture of skipping rope?
Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.
When skipping rope, you should take off with your forefoot and land. Remember not to touch the ground with your whole foot or heel to avoid brain vibration. When jumping, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically.
When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on your side. Every time you shake it, the rope goes up and down from the ground behind you and turns around. The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.
2. How to jump rope correctly?
2. 1, learn to manipulate the rope
Measure the length of the rope first, double the rope, and its length should be from the armpit to the ground. This is the standard. Then put your hands on your sides and keep them vertical, that is, your elbows are at right angles to your arms. First, the right hand holds both ends of the upper rope, and starts to wave and turn around until the right hand can move freely, then change the left hand and do the same action.
2.2, beating to keep up with the beat of the rope.
Once again, turn the rope like the first stage, but listen carefully to the sound of the rope touching the ground and connect each sound into a beat. Now, you not only make the rope rotate, but also your feet jump together. Practice until your feet can keep up with the rotation of the rope, so that your hands and feet can move at the same speed.
2.3, feet together to jump, there is a rebound.
Most rope jumpers use this method. First of all, you don't need a rope, just jump on the ground with your feet and count 1-2- 1-2 in your head. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action will not be too laborious. In other words, 1-2- 1-2 equals one weight and one light. When you jump hard, the rope passes under your feet, and when you jump gently, the rope is on your head. All you have to do is follow this rule and jump a few times.
3. What are the benefits of skipping rope?
Skipping rope is the most practical way to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness exercise in low temperature season, especially for women.
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. 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 promote the development of body organs, be beneficial to physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality.
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.
Skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases.
What should I pay attention to when skipping rope?
Please choose sports shoes with soft and light foundation, clothes to carry with you, and do not use hard sports ground when skipping rope. Do some basic warm-up exercises before skipping rope. After skipping rope for a few minutes, stretch your muscles to 10 minute, and adjust according to the length of skipping rope (skipping rope for 20 minutes, stretching for 8 minutes, the longer you jump, the longer you stretch).
Pay attention to these when skipping rope, plus proper exercise, adequate sleep and adequate nutrition supplement after skipping rope, which can largely avoid the injury of skipping rope.
Practice shows that relaxation and finishing activities can not only make high jumpers' cerebral cortex excited, but also speed up their heartbeat and breathing frequency, and make them return to the quiet state before exercise through appropriate relaxation exercises, such as bare hands, walking, relaxing massage and breathing rhythm relaxation exercises.
When skipping rope in winter, you should also keep warm to prevent freezing. In winter, the outdoor temperature is low, so you should wear more clothes, warm up with a small skipping rope and then take off your coat. After skipping rope, put on clothes and pants in time and keep warm.
Who is not suitable for skipping rope?
1, elderly, osteoporosis
Jumping for a long time will put a lot of pressure on your knees. Not only skipping rope, long-distance running and mountain climbing are not suitable for the elderly, osteoporosis, disc herniation or other people with lumbar spondylosis.
2. Patients with venous tension
Patients with varicose veins have high venous pressure. The main force of skipping rope is the repeated jumping movement of lower limbs, which is easy to cause swelling of lower limbs and aggravate the condition.
3. Overweight people
Overweight will also bring too much pressure to the knees when jumping, and overweight people have high fat content, and fat vibration will bring harm to the body. Therefore, heavy people are not suitable for skipping rope. Such people can choose moderate aerobic exercise such as swimming and brisk walking to exercise.
The old knee injury has not healed.
Skipping rope is not suitable for people with old knee injuries. This is because when the foot touches the ground, the body cushions the knee too much. Some occupations that need to stand for a long time, such as teachers, salespeople, nurses, etc., are all high-risk groups of varicose veins.