Correct posture and method of skipping rope;
1, take off and land with the forefoot, remember not to land with the whole foot or heel to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When jumping, breathe naturally and rhythmically.
2. Grasp the handles at both ends of the rope with both hands. Usually, one foot is stepped in the middle of the rope, and both arms are bent to make the forearm level, and the rope will be pulled to a suitable length.
3. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, the upper arm is approximately horizontal, and the wrist is used to make the hands do circular motion on the side.
4, to practice step by step, the speed and length of skipping rope should be based on personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.
5, skipping time, generally not subject to any restrictions, but in order to avoid causing physical discomfort, do not skip rope half an hour before and after meals. And don't drink too much water before skipping rope.
6. Don't stop immediately after skipping. You should continue to skip rope or walk at a slower speed for a while, and then stop when the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.
Who can't jump rope? Overweight people are not suitable for skipping rope.
Overweight people will put too much pressure on their knees when jumping, and overweight people have high fat content, which will bring harm to their health. Therefore, heavy people are generally not suitable for skipping rope. Such people suggest choosing moderate aerobic exercise such as swimming and brisk walking for fitness exercise.
What is overweight:
Male: (height cm-80)? 70% = standard weight
Female: (height cm-70)? 60% = standard weight
Standard weight plus or minus 10% is normal weight.
Standard weight plus or minus 10 ~ 20% overweight or underweight.
Obesity or underweight is defined as plus or minus 20% of standard weight.
Overweight% = [(actual weight-ideal weight)/(ideal weight)]? 100%
Skipping rope is not suitable for people with old knee injuries.
Those who have not recovered from an old knee injury are also not suitable for skipping rope, because when skipping rope falls to the ground, the body gives too much buffer pressure to the knee, and the knee injury is not suitable for jumping.
Old people and osteoporosis are not suitable for skipping rope.
Jumping for a long time will put a lot of pressure on your knees. Not only skipping rope, long-distance running and mountain climbing are not suitable for the elderly, osteoporosis, disc herniation or other people with lumbar spondylosis. However, skipping rope can in turn promote bone cell metabolism and avoid osteoporosis, but don't jump for the time being after suffering from osteoporosis.
Patients with varicose veins and arthropathy are not suitable for skipping rope.
The varicose vein pressure is too high, and the main force of skipping rope is the repeated jumping movement of the lower limbs, which is easy to cause swelling of the lower limbs and aggravate the condition.
Teachers, salespeople and nurses who need to stand for a long time are all high-risk groups of varicose veins. Therefore, regarding this group of people, they advocate going to the hospital for relevant examination and come to the conclusion that there is no varicose vein before skipping rope.
Skipping rope to lose weight principle Skipping rope 1 hour burning fat 1300 calories =3 hours jogging.