For beginners, only jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and do a series of jumps every day after half a year, for example, jump for 3 minutes at a time, ***5 times until jumping for half an hour continuously.
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.
3. The movements in the first two stages are skillfully coordinated:
(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.
(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.