first

Choose a good skipping rope.

Skipping rope requires little.

Activity space

However, the ground for activities must be flat, preferably carpeted and

cushion

And wearing sports shoes with strong shock resistance can reduce the collision between knees and ankles and the ground. Otherwise, the reaction force during jumping may affect the spine and brain, resulting in

sports injury

. It is worth noting that it is best to wear it when skipping rope.

Sports underwear

Still choose cotton underwear with good support, which can play a protective role.

breast

, avoid

Pull

. .

Workers want to be good at their jobs.

You must sharpen your tools first.

The most important tool for skipping rope is skipping rope. Any material can be selected as long as the length and weight are comfortable. However, due to the different materials, it will be too thick, too heavy or too light, so it is better to choose the rope with suitable material. It is suggested that beginners can choose a longer rope, swing a little more and slow down, and then gradually improve the requirements, shorten the length of the rope and increase the intensity of exercise.

Now there is an electron.

Count skipping rope

It can not only count automatically, but also show how many calories the skipping times are equivalent to and how many kilometers you have walked, which is very convenient and makes skipping no longer boring. Besides, you can also listen to music or watch the scenery while skipping rope, and turn skipping rope into an interesting sport.

Correct jumping method

● Hold the handles at both ends of the rope with both hands. Usually, one foot is stepped in the middle of the rope, and the elbow is bent to level the forearm. The rope is

pull straight

It's the right length.

● When skipping rope, use the forefoot to take off and land. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping, don't bend your body extremely, but become a natural bending posture.

Jump time

Breathe naturally and rhythmically.

When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, the upper arm is approximately horizontal, and the wrist is used for abduction.

internal rotation

Exercise, let your hands do it by your side.

Description of circle

Action. Every time you shake it, the rope goes through the ground behind you.

Up and down

The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.

There must be no lack of relaxation exercise.

Beginners should not jump too fast at first, but pay special attention to the stretching of calf muscles. In principle, you can have a rest after jumping 100 and 200 times. To achieve the desired effect, jump at least once every minute.

100 times

The ideal heart rate is about 150 beats/min.

As you become more proficient, your skills and physical strength are getting better and better, and the effect of exercise needs to be greatly enhanced. If you can jump to 140 times per minute, the exercise effect is equivalent to jogging for half an hour as long as you jump for 6 minutes, and you will find yourself jogging after skipping rope.

Vital capacity/breathing capacity

It's getting bigger.

Don't stop immediately after strenuous skipping. You should continue to jump rope or walk at a slower speed for a while, so that the blood circulation can return to normal before stopping. After that, remember to do some stretching and relaxing movements to really end the exercise.

The following is a gradual plan for beginners to jump rope:

When you are a beginner, jump in place for 3 minutes; After 3 months, it can jump continuously for 10 minute; After half a year, you can realize "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, and you will be surprised at the changes that skipping rope brings to you.

Skip prompt:

● Wear soft and light sports shoes to avoid ankle injury.

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

● It is best to choose lawns, wooden floors and mud with moderate hardness. Don't jump rope on the hard concrete floor to avoid damaging joints and causing concussion.

● When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprains.

● Heavier people should use both feet to lift at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.