The correct jumping method of skipping rope is a childhood memory of many of us. After skipping rope again, we often feel back to childhood, and it can also help us exercise and lose weight. Let's look at the correct way to jump rope.
The correct jumping method of skipping rope 1 1. Basic points of skipping rope
1, stand upright and look straight ahead;
2. After lifting the rope, the upper arm is close to the sides of the body and the lower arm is close to the middle of the body;
3. Take off when the rope falls to the ground;
4. The knee joint bends slightly when skipping rope;
5. When landing, the forefoot touches the ground.
Second, the skills of skipping rope
1, the main part of the swing rope is the wrist.
2, the height of the jump should not be too high, generally between 3-5 cm, and the knees are slightly bent when landing.
3. Jumping knees are generally straight. There should be no obvious knee flexion in the calf.
4. Breathe rhythmically and relax.
5. The height of the jump is not enough or the timing of the jump does not match the rope of the hand. This is the problem of coordination.
6. If the rope hooks your foot during skipping, the length of skipping rope is not suitable for you. If it is easy to stumble in the second half, it is a physical problem.
Third, how to improve the skipping performance simply and quickly?
1, skipping length: step on the rope with one foot and pull both ends to the position of the chest to the navel.
2. Rope holding method: hold it at the middle and rear end of the rope handle. In addition, the palm of your hand should not face up, but face down as much as possible or the other way around. The palm down is more powerful.
3, hand technical points: hands and upper arms close to the body, wrist force. Reduce the running circumference of the rope.
4, leg technical points: tiptoe and forefoot take off and land, the take-off height should not be too high, it is best to just cross the rope, and the knees are slightly flexed when landing.
5. Breathing: Breathe naturally and rhythmically.
6, standing posture: the body is straight but not stiff, naturally bent, eyes looking straight ahead.
7, clothing: it is best to wear sportswear or light clothing, wear soft-soled shoes or sports shoes.
8. Reduce mistakes: one mistake will reduce about 10 times. In order not to make mistakes too quickly, speed up after mastering them skillfully.
9. Ideological aspects: Don't be too accurate about the results, and relax and jump.
10, step-by-step exercise: take 20 seconds as the unit, make no mistakes, step by step, and strive to reach 60 times.
1 1. Step by step overtime exercise: 20 seconds, 30 seconds, 40 seconds, 50 seconds, 60 seconds.
12. How to train arm strength: rope shaking training can ensure that you can shake about 200 times at a time. Do push-ups, pull-ups, etc.
13, practice jumping ability: step jump, frog jump, etc.
Fourth, auxiliary training.
1, you can use the simple action of toe pad to enhance the toughness and strength of ankle joint.
2. Simulate skipping rope. The purpose is to practice the jumping ability of your feet as soon as possible.
3, a certain arm, wrist, waist and abdomen, lower limb strength exercises. It can be enhanced by push-ups, sit-ups, leg lifts and running.
The correct jumping method of skipping rope 2 1, put the skipping rope away before practicing skipping rope.
You should put the skipping rope in your knees or hang it to your heels naturally.
2, choose the appropriate length of skipping rope
It is not good to skip rope for too long, which is not conducive to the smooth practice of skipping rope. You can choose the appropriate skipping length according to your height. Before skipping rope, you can drag both ends of the skipping rope to the longest, and the skipping rope is stuck in the knee bend and the arm is just straight, indicating that the skipping rope is of the right length.
3. When skipping rope, use your wrist to drive the skipping rope, not your arm.
When skipping rope, the arm should try to avoid shaking greatly, but the wrist should rotate the rope flexibly, so that it takes a long time to jump and it is not easy to get tired.
4. Grasp the opportunity of skipping rope before jumping.
It is most important to practice skipping at this time. Skipping rope should pass through the bottom when the feet jump, which requires the coordination of hands, eyes, feet and brain. When skipping rope is about to reach your knees, your feet will jump. Too fast or too slow can easily trip your feet. Don't jump too high, or you will be exhausted after a long time and will soon be unable to jump.
5. Grasp the height of skipping rope.
If the skipping rope is thrown too high, the skipping rope basically does not touch the ground; If you throw it too low, skipping rope will land for a long time, which will increase your mistakes. It is ideal that skipping rope only touches the ground for about 20 minutes.
6. You should master the rhythm when practicing fancy skipping such as crossing your hands.
When the basic skills of skipping rope are practiced to a certain extent and you want to try fancy skipping rope such as crossing or jumping from back to front, you must grasp the rhythm. Don't throw it too fast, cross your hands a little deeper, and make sure that the "8" shape of skipping rope is bigger and the time is longer.
The correct jumping method of skipping rope 3 The correct posture of skipping rope
The correct action of skipping rope: the big arm is close to the sides of the body, the forearm is abduction, the wrist is shaking the rope, the feet are together, and the jumping practice is 2 to 3 minutes (the jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Knees slightly bent when landing. Jumping feet and knees are generally straight. There should be no obvious knee flexion in the calf. Breathe rhythmically and relax.
Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times. Skipping rope is an aerobic exercise. Sticking to skipping rope can reduce weight.
Requirements of skipping rope on the ground
Skipping rope should pay attention to the choice of venue. Do not choose dusty or gravel sites and uneven cement floors. It is best to choose an indoor gym with wooden boards or flexible venues. When skipping rope, you should wear appropriate clothes, preferably sportswear or loose and light clothes, soft-soled shoes or sports shoes with good elasticity, so that you will feel relaxed and comfortable when exercising and will not be easily injured.
Precautions for skipping rope
1. When skipping rope, you should wear soft and light high heels to avoid ankle injury.
2. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
3. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
4. If the weight is heavy, both feet must rise and fall at the same time, and the jump should not be too high, so as not to damage the joints due to excessive load.
5, skipping rope should be gradual, don't jump thousands of times at a time, too much damage to the knee.
6. After skipping rope, do leg stretching for about ten minutes, which will help to relieve muscle soreness after exercise, stretch leg lines and make the leg shape look better.
7. Girls must wear sports bras when skipping rope to prevent chest injuries.
Who is not suitable for skipping rope?
1, 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.
2. It is not suitable for skipping rope if the old knee injury has not healed.
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.
3, the elderly, osteoporosis is 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.
4. 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.