What are the training methods? Candidates for the senior high school entrance examination can train their skipping in the following ways:
1. Timing method: For some senior high school entrance examination candidates who usually don't exercise, it may be a little hard to ask them to jump for 3 minutes at once, and the effect is not very good. It is suggested that the step-by-step training method can be adopted at the beginning of the physical exercise of the senior high school entrance examination, and the skipping project of the senior high school entrance examination can be trained from 30 seconds, and then each adaptation period will be increased by 30 seconds and gradually increased to 3 minutes to ensure the exercise effect in a certain period of time.
2. Calculation method: Jump rope for three minutes with a perfect score of 350. Similarly, the candidates for the senior high school entrance examination can also ask them to complete a certain number of times step by step from time to time, starting from 50, and then 65,438+000,65,438+050,200,250,300,350, and unconsciously reach the full score of the senior high school entrance examination sports skipping.
3. Time-limited counting method: The above two methods are mainly aimed at the candidates who have just started skipping training. After the senior high school entrance examination candidates adapt to a period of time, they can adopt the method of time-limited counting to put forward higher requirements for the senior high school entrance examination candidates, such as 1 minute to complete 120 times of skipping rope, so that children can gradually feel the rhythm during the examination.
What are the training skills? Candidates in the senior high school entrance examination need to master the following training skills when training the senior high school entrance examination sports skipping project:
Technically, 1 includes: the method of using feet (jumping with one foot or both feet), the rhythm of skipping rope, the standardization of movements, etc.
2 Length of rope: Short skipping rope can make the rope rotate faster, and the length of skipping rope varies from person to person. Generally speaking, the length of skipping rope used by senior high school entrance examination candidates is equivalent to half of the height, and it is appropriate to be 2~3 cm long.
3 rope grasping method: the rope grasping method of skipping rope in the senior high school entrance examination is also very particular. If the rope is farther away from the rope handle, the centrifugal force will be greater when the rope skipping speed is faster and faster, and the tension of the rope opponent will be greater, so that the arm will be more tired. Therefore, when grasping the rope, you should be close to the rope handle, and the closer you are, the more labor you will save.
4, arm strength: Some candidates in the senior high school entrance examination will be sore if they jump too much, because the arm is too big when skipping rope, and the forearm will easily fatigue the muscles of the forearm when swinging with the rope. In order to reduce fatigue, when skipping rope, try to keep your arms close to your body and exert your strength with your wrists. In addition, don't put your palms up, try to go down or the other way around. Palm down can exert more force, save physical strength, and jump more without getting tired.
The above are the training methods and skills I introduced for skipping in the senior high school entrance examination. Students should train according to their own actual situation and try to avoid accidents in training.