Do you know how to jump rope quickly? Skipping rope is a national sport. Many people can jump rope, but if you want to jump fast and well, you need to master certain skills. I collected and sorted out the information on how to jump rope quickly for everyone. Let's have a look.

How to jump rope quickly 1 1? On the technical level, it includes: the length of rope, the way of grasping rope, the way of using feet (jumping with one foot or two feet), the rhythm of jumping and flying, the standardization of posture and so on.

1. On the technical level, it includes:

The way of jumping with one foot (one foot exchange or two feet jumping together), the rhythm of jumping and flying, the norm of posture, etc.

2. Length of rope:

A short rope can make the rope faster, and the length of the rope varies from person to person. Generally speaking, the length of the rope is equivalent to half a person, and the length is 2~3 cm.

3, grasp the rope way:

The way of grasping the rope is also very important. If you are farther away from the rope handle when grasping the rope, the centripetal force will be greater when the flying speed is faster and faster, the pulling force of the rope enemy will be greater, and the arm will be more prone to fatigue. Therefore, when grasping the rope, you should be close to the rope handle, and the closer you are, the more labor you will save.

Second, the level of energy and physical strength includes: arms, their ability to relieve fatigue, heart function, leg strength, etc.

1, arm strength:

Some students will feel sore when they jump too much, because their arms are wide and big when they jump flies, and their muscles are easy to get tired when they shake with ropes. In order to reduce fatigue, when jumping flies, keep your arms as close to your body as possible and exert your strength on your wrists. Secondly, don't put your hands up, try to go down or face each other, and you can use more force when your palms are down, so you can save your physical strength and you won't be tired if you jump too much.

2, heart function:

Cardiac function refers to people's ability to absorb oxygen and convert co2 into kinetic energy. When jumping flies, with the decrease of energy, the body has to bear a certain intensity of exercise to keep jumping, which leads to an accelerated heartbeat and weakness of limbs. At this time, the speed of jumping flies slows down, and finally the number of jumping flies decreases. The only purpose of improving heart function is to keep exercising. Exercise can make our heart stronger and promote and accelerate basal metabolism. This requires us to have a certain intensity of exercise and master the exercise methods of scientific research. Without a certain intensity of exercise, the heart function can not achieve the purpose of exercise.

3. Exercise leg strength:

When jumping flies, the legs should bear the weight of the human body and bounce repeatedly. After a certain period of time, the legs will be weak, so some students will slow down the jumping speed, and the last fly will not pass the customs. In order to get rid of this situation, we must exercise the thigh muscles, such as abdominal jump training, that is, when we first jump, we bend our legs with a straight force, tuck our knees in the air or clap our hands in front of our legs, and we must bend our knees when landing. You can also do training such as jumping with one foot and jumping stairs with both feet.

Flying jump is also a very simple fitness exercise. As the name implies, flying jump is to speed up the waving frequency in the case of flying jump. If you exercise and contact in the way mentioned above, you can learn to fly and jump very easily. In the whole process of jumping flies, don't blindly follow the trend and be eager for success, in case of tripping and falling.

How to jump rope quickly? 2. Three benefits of skipping rope.

1, enhance muscle strength: skipping rope can not only help you lose weight, but also make your whole body muscles symmetrical and strong.

2, enhance physical fitness: skipping can make your respiratory system, heart, cardiovascular system get full exercise.

3. Practical and convenient: This slimming method is simple and interesting, and it is not affected by the climate. Moreover, it is a sport suitable for men, women and children, and it can achieve the goal of slimming with only one rope, especially for women.

Second, how long does it take to jump rope to lose weight?

Skipping rope should not be less than 30 minutes, because less than 30 minutes can't achieve the purpose of burning fat at all, but it should not be longer than 2 hours, because overtraining for more than 2 hours will make the body extremely tired.

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, let the rope pass. For a considerable period of time, we should keep dancing for 5 minutes every day, 6 days a week. Gradually transition to continuous jumping for 200 times, rest 1 min, and then jump for 200 times, rest 1 min. Repeat this many times.

Third, matters needing attention

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. It is best to choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

The female star who successfully lost weight by skipping rope answered how to lose weight quickly.

4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.

Fat people and middle-aged women should lift with their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.

6. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.

7. Warm up before the rope and stretch after skipping rope, so that the calf muscles will not over-expand, but will only become firm and graceful.

There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. It is especially suitable for losing weight and keeping fit in the low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as a weight loss exercise with less time consumption and high energy consumption. Girls, come and join us!