Problem description:

Let me know if you have the answer. thank you

Analysis:

Skipping rope is a very effective exercise to lose weight. Regardless of the venue, climate, equipment and other conditions, men, women and children can exercise anytime and anywhere.

Experts judge that skipping rope has a good effect on promoting heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very effective for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, and keep your figure.

The rope for skipping rope can be bought in sporting goods stores or made by yourself. The length of the rope, stepping on the midpoint of the rope with your feet and reaching the armpits at both ends is the most ideal.

Generally, you can choose the outdoor flat grass as the jumping rope venue, and it is best not to jump rope on too hard ground (such as cement ground and slate ground). ) to avoid damage to the brain and feet.

When skipping rope, you can jump with your legs at the same time (note: you should land on your toes, not your whole feet or heels), and then transition to jumping with your feet in turn, just like trotting on the rope. When skipping rope, you don't have to jump too high. You should keep dancing for 5 minutes every day and 6 days every week for a long time. Gradually transition to 200 consecutive jumps and rest 1 min; Jump 200 more times and rest 1 min. Repeat many times.

Skipping rope can promote the development of human organs, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality. Skipping rope has simple equipment and venues everywhere, which is simple and easy to do. It is a fitness exercise suitable for the public.

Experts at home and abroad believe 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. Meanwhile, medical experts believe that skipping plays an important role in activating the brain. When skipping rope, the whole body movement and the * * * of holding the rope on the thumb acupuncture point will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for strengthening the brain.

Sticking to skipping rope for a long time is helpful to keep fit and improve intelligence, train people's jumping, speed, balance, endurance and explosive power, and cultivate accuracy, flexibility and coordination, as well as tenacious will and enterprising spirit.

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Skipping rope is the best aerobic exercise Why? Because skipping rope can reduce excess meat in legs, hips and waist; Make the action agile, stabilize the center of gravity of the body, and make the muscles of the whole body symmetrical and powerful. As long as you have a rope in your hand, you can jump in any space without other special equipment or special clothes.

There is a boy in the physical education department, tall and burly, rude. He is all thumbs in everything, so he is embarrassed in the crowd. Later, skipping rope became his panacea. He dances nonstop every day. His sports coach praised him and said, "When he runs, his skills are full of energy. If he runs over a box of eggs, I believe the shell won't crack! " It can be seen that skipping rope can also practice lightness skill!

A group of professional women did an experiment. Their ages range from 19 to 42. Everyone skips rope for 5 minutes every day, 5 times a week for 4 weeks. The results show that skipping rope can eliminate fatigue. Women who have been attacked by fatigue all day have now broken through this barrier, so the phenomenon of being sleepy at three or four in the afternoon has disappeared and the work efficiency has improved.

I don't need to emphasize how outstanding the effect of skipping rope is. This kind of exercise is suitable for men, women and children, because as mentioned earlier, anyone can jump, and it is time-saving and cheap, just waiting for everyone to implement it.

Jumping is like swimming and riding a bike. Once you learn it, you will never forget it.

How to learn to skip rope

First, practice manipulating the rope; Second, practice rhythm jumping; Finally, combine the two. I believe anyone can do such a simple process.

(1) jump method

Jumping with your feet together, there is a rebound action: every time you jump over the rope, your feet will be on the ground again.

Jump with your feet together, no rebound action: jump over the rope continuously.

One-legged jump: that is, two feet jump in turn, much like running.

(2) the speed of jumping

Slow: 60-70 jumps per minute on average.

Faster: average 140- 160 times per minute.

(3) Step of skipping rope

The first stage: 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.

The second stage: the beat should 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.

This exercise is to promote muscle coordination of eyes, hands and legs. If you start correctly, your skipping posture will reach the standard in the future.

It's always not easy at first, don't worry, as long as you have perseverance, you will be able to dance smoothly.

The third stage: skillfully cooperate with the movements of the first two stages.

Bounce your feet together and come back: 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 one, two, two in your mind. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action need not be too laborious. In other words, 12 12 equals a weight and a weight. 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.

Jump with your feet together without bouncing: this is a method of continuous jumping. Every time you jump, the rope goes through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.

When you first practice, you always use the jumping method with rebound action, which is a slow jumping method. But you can do whatever you want without rebounding, and the speed is up to you.

3. Precautions when skipping rope

One-legged jump: exactly like running, two feet take turns off the ground. This is the standard skipping posture. You can run all the way, or you can stay put and jump.

Before skipping rope, do warm-up exercises, move the joints of arms, knees and toes, and then start jumping. Keep your body straight, but not stiff. Look straight ahead with your feet on the ground (not your heels). Don't shake your arm too much when waving the rope.

Jump on the soft grass or carpet. If you jump on hard ground, you must wear thick soft shoes.

4. The best time and place to jump rope

Obese people should jump rope before meals, because exercise before meals can reduce appetite. Skipping rope is a great sport. If you feel sleepy in the morning, jump rope several times first, which can make you clear-headed and energetic. But skipping rope before going to bed has a completely different effect. One person has insomnia. Since he jumped rope every night before going to bed, he no longer had to take sleeping pills, and fell asleep immediately after jumping rope.

As for the location of skipping rope, as mentioned earlier, you can jump in any space, as long as there are enough ropes to swing, such as big rooms, corridors, bedrooms, garages, basements and so on. Jumping rope outdoors is more ideal.

5. clothes for skipping rope

Old loose clothes are most suitable for skipping rope, which is one of the reasons why skipping rope is easily accepted by people. It's best to add a belt around the waist, so that clothes won't slide up and down because of jumping.

6. Length of skipping rope

Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.

Original arrangement of Komatsu blog. Please indicate the reprint.