Correct method of skipping rope
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. 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.
3. Cleverly coordinate the actions of the first two stages.
(1) Jumping with feet together, with rebound action.
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.
(2) Jumping with both feet has no rebound effect.
This is a continuous jumping method. Every time you jump, the rope will pass through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.
Taboo of skipping rope to lose weight
1, obese people should adopt the jumping method of both feet taking off and landing at the same time to avoid joint damage due to excessive load.
2. Don't drink plenty of water before skipping rope, and don't drink water immediately after skipping rope until the body temperature and breathing return to normal.
The captain should wear soft and light high heels to avoid ankle injury.
4. Give the body an adaptation process. Jump 60- 100 times a day at first, and finish it in 2-3 times, with an interval of 1 minute. After that, gradually increase the number of times a day, and the increase range is appropriate to not feel excessive fatigue. When it is increased to 400-500 times a day, you can start skipping to lose weight. From now on, keep jumping 400-500 times a day, twice, with an interval of 1 minute. The jumping speed is kept between 60- 160 times per minute.
The best time for human activities should be from 3 pm to 8 pm, and friends who want to improve their skipping skills should not do it during this time.
6, exercise, every three minutes as a group, a total of 30 minutes. If you find it difficult to jump rope continuously, you can jump 10 minutes on the first day and 15 minutes on the second day to increase the exercise time step by step.
7. Keep the frequency balanced. When I first started jumping, I was full of passion, and it was easy to speed up my movements involuntarily. But it is easy to get tired and difficult to lose weight.
8. Do what you can and write a weight loss plan. A planned weight loss will help you better understand the curve of your body changes and speed up the efficiency of weight loss.
9. Breathe smoothly and rhythmically. Keep your upper body balanced and don't swing from side to side. The human body should relax coordination. 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.
10, do warm-up exercises before skipping rope, 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.
1 1. It is best to choose lawn, wood floor and mud with moderate hardness to avoid damaging joints and easily causing dizziness. If you jump on hard ground, you must wear thick soft shoes.
What should I pay attention to when skipping rope?
1, stretching after skipping rope is very important, especially for young girls, who always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
2, skipping rope to lose weight must have a rope? Actually, it's not necessary Because the girl's skin is tender, if she is accidentally thrown by a rope, she will leave an ugly scar, which is not worth the candle. As long as you keep the same posture as skipping rope and exercise for more than 40 minutes, you will lose weight.
3, 30 minutes before meals and within an hour after meals, it is not appropriate to jump rope. Exercise before meals makes the digestive system excited, and strenuous exercise after meals will cause a lot of blood to gather in the digestive system, which will affect food digestion for a long time and cause stomach problems.
4. It is not advisable to jump rope just after getting up in the morning and before going to bed at night. The correct exercise time should be 30 minutes after getting up in the morning and two hours before going to bed.
5. The best time for human activities should be from 3 pm to 8 pm, so skipping can be chosen at this time.
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