Warm up before jumping, warm up before skipping rope, help to move joints, open ligaments, and make the body more flexible. Let the body get a little hot before entering skipping training. Make the body gradually enter a state of movement.
Breathe properly when skipping rope. Breathe properly can ensure the steady and continuous oxygen supply to the body, so that the body can fully carry out aerobic metabolism and provide energy.
Beginners can jump in one breath, four breaths when they are skilled, and six breaths when they are fast. The breathing is carried out according to the rules of hands and feet.
When skipping rope, jump lower, jump lower with your feet, just let the rope pass, don't jump too high. Jumping too high will require the body to provide more ability at a time, which is easy to fatigue, and it will also have a great impact on the body when landing, which will easily lead to injuries to knees and other parts.
When skipping rope, turn the rope with your wrist, and turn the rope with your wrist instead of your arm. The specific way is to stick your arms on your sides, spread your forearm forward and on both sides, and turn the rope by your wrist.
2 the length is suitable and it is not easy to trip. Many girls are not suitable for skipping rope, either the rope can't pass or the rope trips. Usually the rope will trip, but the rope is too short. The suitable length of the rope should be: hold both ends of the rope with both hands, step on the middle of the rope with both feet, and pull the rope with both hands, which can be pulled above the waist and below the chest.
3 Choosing a good skipping rope is not easy to roll up, and the rope will be twisted when it is rolled up, which is also a problem for many people when skipping rope. This will cause the rope to be uncomfortable when skipping rope. This is because both ends of the rope are fixed. When skipping rope, the rope turns over and over again, and it will twist around in the middle.
When buying a skipping rope, it depends on whether there are movable spindles at both ends of the skipping rope and whether it can rotate normally. When shortening the skipping rope, don't put the extra ropes at both ends in the handle, but cut them to avoid hindering the movement of the spindle.
4 Appropriate speed has the best effect. Reasonable speed can make you have the best exercise effect when skipping rope, but the speed is only superficial. Our real basis is the heart rate when skipping rope. We should adjust our skipping speed according to the heart rate.
1. Reasonable heart rate during exercise = resting heart rate+(maximum heart rate-resting heart rate) × exercise intensity (%).
2. The resting heart rate of girls is generally 60- 100. Specifically, you can count your pulse for one minute in a calm state.
3. The maximum heart rate is generally calculated as: maximum heart rate = 206.9-(0.67× age), that is, the maximum heart rate of a 20-year-old woman is about 193.
4. The most suitable exercise intensity is 60%-70%, and the most suitable exercise intensity is 70%-80% to enhance the cardiopulmonary function.
Therefore, if a 20-year-old woman has a resting heart rate of 70 and wants to burn fat to lose weight, it is best to keep her heart rate between 144- 156 when skipping rope.
The heart rate during exercise is generally: pulse within 10 second after skipping rope *6+ 10.