1, adjust the length of the skipping rope, so that it just exceeds the top of the head by about 5 cm when it comes up again, and it must be shorter. Some people think that length is unnecessary. In fact, the longer the rope, the greater the force required and the slower the speed. Female students had better curl their hair before jumping, so as not to affect the rope.

2, the height of the jump need not be too high, too high is not good, because you will spend more time in the air, naturally wasting time. You don't need to raise your arm, just put it vertically and shake the rope with your wrist, so that your hand won't be tired, but it will shake faster. Keep it clean. Don't procrastinate.

3. The second half of skipping rope is often a period of high incidence of mistakes. Because of the above measures, you have well preserved your physical strength, and it is ok to jump or speed up the frequency.

Extended data:

Don't eat within 50 minutes before and after exercise, you can add some water appropriately, keep the indoor temperature at about 20 degrees, and don't have strong winds blowing directly to the practitioners. Indoor light is suitable, neither too bright nor too dark.

To reduce the difficulty for the first time, the heart rate should be controlled at 60- 100 beats/min. If allowed, people with chronic physical diseases should be accompanied by private teachers or family members. Women with no exercise history and menstrual dysmenorrhea should not practice. It is best to take a bath after a 30-minute break, especially in summer, which is easy to get heatstroke.

Some foreign fitness experts especially admire skipping rope. Because it has many advantages:

1, simple. 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. Especially suitable for fitness in 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 aerobic exercise with less time consumption and high energy consumption.

2, exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system.

His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is also good for women's mental health.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.

If you jump for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

References:

Baidu encyclopedia-skipping rope to lose weight