Skipping rope is a very good exercise, most people use it to lose weight, athletes use it to improve their physical coordination, and children use it to improve their athletic ability. The seemingly simple skipping rope actually has a lot to pay attention to. Come and share it at four o'clock.

First: fully warm up.

Warm-up is very important for most sports. Warm-up can increase the secretion of joint synovial fluid, warm up and pre-congest muscles, and reduce the occurrence of sports injuries.

Jumping rope warm-up can be divided into: shoulder warm-up, knee warm-up and ankle warm-up. You can warm up for 5 ~ 10 minutes by surrounding the shoulder joint, squatting, and padding your toes.

Second: the correct skipping posture.

Correct skipping posture can not only ensure your skipping speed, but also avoid sports injuries.

1: For example, many primary and middle school students jump rope in exams. In addition to the limitation of sports ability and physical fitness, the wrong skipping action is also an important reason why they are unhappy in skipping.

2. For many adults to lose weight by skipping rope, the correct skipping posture can effectively avoid all kinds of sports injuries.

Introduction of correct skipping posture.

1: take-off mode. The knee is slightly bent. Take off gently with your toes, don't jump too high. Too high a take-off height will put too much pressure on the knee joint.

2. Handrope throwing posture. Keep your arms as close to your body as possible and throw the rope with your forearms and wrists. This will make you jump faster and more labor-saving.

3. Keep your upper body straight and keep your core and gluteus maximus tight. In this way, the thigh muscles will be more involved in exerting force, and the body will be stable, which can reduce the pressure on the knee joint and calf muscles.

Third, arrange the training amount reasonably.

I sent a lot of videos about skipping rope before, and my friends gave me a lot of feedback. My knees and ankles hurt. Most of these situations are caused by comprehensive reasons. Wrong skipping posture, overload exercise, no warm-up and stretching.

And this training ability is also very important. Many people force themselves to jump 3000 or 4000 times a day in order to lose weight, but many people have never exercised before, which leads to sports injuries. Here are some suggestions.

1: Arrange the training capacity step by step. If you haven't exercised for a long time, you should have an adaptation process when you start exercising. You can only jump 10 minutes on the first day. Then you can slowly increase the exercise time. (Note: Although we say that we should pay attention to exercise consumption, a scientific and reasonable fitness plan should be sustainable. If you get injured after practicing for three days, it is not a sustainable fitness plan. )

2. It is recommended to practice in groups. For example, each group 100 ~ 200, or one group 1 minute, with a rest of about 30 seconds between groups. Reason: We should clearly understand that muscles are used to protect joints, so when you skip rope for a long time, your muscles are tired and you can't give your joints enough support, then the pressure on your joints will increase. Therefore, it is recommended to practice in groups and give the muscles a short rest time.

3. If you want to lose weight, it is recommended to train in combination with skipping. You know, skipping rope for 30 minutes consumes about 300 calories, but if you keep skipping rope for more than 30 minutes every day, the pressure on your joints is still relatively large. Therefore, it is suggested to practice skipping rope every other day and use the combination training of skipping rope and other sports.

Fourth: Stretching after exercise

For skipping rope, stretching after exercise is very important, especially stretching calf muscles. The following stretching action can be adopted. Do a 30-second group, and do 4 ~ 5 groups of stretching after practice.

In particular, many friends have symptoms such as plantar fasciitis during skipping rope. It is suggested that in addition to stretching, you can also roll and massage on the soles of your feet with a small ball to relax the fascia.

Summary: Skipping rope seems to be a very simple sport, but it also needs our attention. Correct skipping posture, reasonable training amount, warm-up before exercise and stretching after exercise are all important.

In response to your question, we should make a basic physical assessment of our body before doing skipping training to test whether our physical fitness can withstand the load of skipping. If we can stand on one foot for 30 seconds and move around 15 times in 30 seconds, it means we can jump rope. Step-by-step test is to draw three parallel lines on the flat ground with a distance of about 1 m. The left foot crosses from the center line to the left line, and the right foot crosses to the left foot, which is recorded as 1 time. The right foot crosses the midline and the left foot crosses the right foot, which is recorded as 2 times, and then done on the other side.

Warm up before skipping rope to prevent sports injury. Skipping rope is mainly used in gluteus maximus, quadriceps femoris, gastrocnemius, soleus and so on. During warm-up, you can do some targeted actions to activate your body, such as squat rocket jump, maximum stretching, leg lifting and heel running, shoulder activities and so on.

Skipping rope method: take off and land with the forefoot, remember not to land with the whole foot or heel, so as to avoid insufficient body buffer, causing greater impact and easily increasing the risk of injury. When jumping in the air, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically.

How to hold the rope: Hold the handles at both ends of the rope with both hands. Usually, one foot is in the middle of the rope, elbows are bent with both arms to level the forearm, and the rope is pulled to a suitable length.

Rocking rope method: when rocking forward, the upper arm is close to the sides of the body, the elbow is slightly abduction, the forearm is basically parallel to the ground, and the wrist is used for abduction and internal rotation, so that the hands move in a circular motion on the side of the body. Every time the rope is shaken, it rotates up and down from behind the ground meridian, and the rotation speed of the rope is directly proportional to the speed of the hand-cranked rope. The faster you shake it, the faster the rope turns.

Method of stopping rope: when shaking forward, one foot is extended, the forefoot is off the ground, and the foot is stopped on the rope under the foot; When rocking backwards, one foot comes out, the heel leaves the ground, the sole touches the ground, and the rope stops at the sole.

Pay attention to stretching after exercise. Stretch the triceps femoris, quadriceps femoris, hamstring, gluteus and shoulder muscles to fully relax and avoid muscle soreness and other symptoms. In addition, proper stretching can improve the muscle state, adjust the body shape and achieve the purpose of plasticity.

1. Skipping rope should first be careful not to jump on hard floors, such as cement floors and floor tiles, which will hurt your knees. If you jump rope at home, you'd better put a yoga mat or other mats on the floor. It is important to warm up before skipping rope. You won't get hurt if you get in place before skipping rope. Stretching after jumping is also important. I always pat my calf to relax my muscles after stretching. When I first started skipping rope, I didn't know this. I just moved around and jumped rope on the floor tiles without cushions. After the jump, it didn't stretch well. As a result, I jumped for a week and my whole knee hurt badly. I am limping, and it really hurts. I gave up skipping rope for about half a month, and later I realized that my method was wrong. This is a lesson from my blood. It's a little messy Please don't mind.