Preparation materials: skipping rope

1, preparation work

Before skipping rope, you need to do some preparatory work. First, choose a skipping rope that suits your height. Generally speaking, the length of skipping rope should be about twice your height. Secondly, it is better to put on comfortable sportswear and sports shoes to jump rope. Finally, find a flat ground to avoid falling or getting hurt when skipping rope.

2. Basic posture

Correct posture is very important when skipping rope. When standing, your feet are parallel and shoulder-width apart. Bend your knees slightly to keep your body straight. Hold the rope skipping handle, put the rope skipping on the ground, pull it forward by hand, and adjust the rope skipping length to suit your height. Before skipping rope, throw the rope to one side of your body, the height is about navel position, and quickly turn around to prepare for skipping rope.

3, the basic jump method

The basic jumping method of skipping rope is one-legged jumping. When skipping rope, both feet jump in turn, one foot touches the ground, the other foot jumps gently, and then jumps alternately. When your foot touches the ground, pay attention to the front of your front foot and the back of your back foot. You can throw the rope back at first, and then you can start jumping when the rope starts to fall. Grasp the speed of skipping rope, neither too fast nor too slow.

Precautions for practicing skipping rope:

1, warm-up and stretching and proper equipment:

Before skipping rope, you need to do enough warm-up exercises, including stretching all parts of your body, to reduce the risk of sports injuries. Choose suitable skipping shoes and clothes, avoid wearing too tight clothes and shoes, and keep your feet comfortable and stable.

2. The posture of skipping rope and the rhythm and frequency of skipping rope.

When skipping rope, you should keep the correct posture, including toes touching the ground, knees slightly bent, back straight and arms swinging naturally to avoid unnecessary injuries. Beginners can start with simple jumps and gradually increase the difficulty and frequency. It should be noted that skipping rope needs to maintain a certain rhythm and frequency to avoid being too fast and too slow.

3. Time and place, diet and rest:

Choose the right time and place to jump rope, and avoid jumping rope on hard ground and uneven places to reduce the impact on the body. After skipping rope, you need to have a proper rest, replenish water and promote physical recovery and health. At the same time, pay attention to diet adjustment to ensure adequate nutrition and energy intake.