As we all know, skipping rope is a very common outdoor sport, and everyone should have played it. There are still many benefits of this kind of exercise, but many times we may not know what the benefits of skipping rope are. How to jump rope is correct. Come and have a look with me!

How to jump rope is the correct way.

1, learn to manipulate the rope

Measure the length of the rope first, double the rope, and its length should be from the armpit to the ground. This is the standard. Then put your hands on your sides and keep them vertical, that is, your elbows are at right angles to your arms. First, the right hand holds both ends of the upper rope, and starts to wave and turn around until the right hand can move freely, then change the left hand and do the same action.

2. The beat should keep up with the beat of the rope.

Once again, turn the rope like the first stage, but listen carefully to the sound of the rope touching the ground and connect each sound into a beat. Now, you not only turn the rope, but also jump with your feet. Practice until your feet can keep up with the rotation of the rope, so that your hands and feet can move at the same speed. This exercise is to promote muscle coordination of eyes, hands and legs. If you start correctly, your skipping posture will reach the standard in the future.

How to jump rope is the correct way.

3. Cleverly coordinate the actions of the first two stages.

(1) Jumping with feet together, with rebound action.

Most rope jumpers use this method. First of all, you don't need a rope, just jump on the ground with your feet and count 1-2- 1-2 in your head. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action will not be too laborious. In other words, 1-2- 1-2 equals one weight and one light. When you jump hard, the rope passes under your feet, and when you jump gently, the rope is on your head. All you have to do is follow this rule and jump a few times.

(2) Jumping with both feet has no rebound effect.

This is a continuous jumping method. Every time you jump, the rope will pass through your foot. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.

What should I pay attention to when skipping rope?

1, stretching after skipping rope is very important, especially for young girls, who always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.

2, skipping rope to lose weight must have a rope? Actually, it's not necessary Because the girl's skin is tender, if she is accidentally thrown by a rope, she will leave an ugly scar, which is not worth the candle. As long as you keep the same posture as skipping rope and exercise for more than 40 minutes, you will lose weight.

3, 30 minutes before meals and within an hour after meals, it is not appropriate to jump rope. Exercise before meals makes the digestive system excited, and strenuous exercise after meals will cause a lot of blood to gather in the digestive system, which will affect food digestion for a long time and cause stomach problems.

4. It is not advisable to jump rope just after getting up in the morning and before going to bed at night. The correct exercise time should be 30 minutes after getting up in the morning and two hours before going to bed.

5. The best time for human activities should be from 3 pm to 8 pm, so skipping can be chosen at this time.

6. Try to relax after skipping rope, take a deep breath for 5- 10 times, and then do a stretching exercise. Adjust your breathing, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal. Then you can replenish a lot of water.

7. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated hard to prevent sprains. Before skipping rope, do warm-up exercises, move the joints of arms, knees and toes, and then start jumping. Keep your body straight, but not stiff. Look straight ahead with your feet on the ground (not your heels). Don't shake your arm too much when waving the rope.

What are the benefits of skipping rope?

Enhance immunity

Skipping rope can increase human immunity, make the body less sensitive to the external environment, less prone to illness and colds, and the body will recover faster.

Tamp the muscle group

Skipping rope is first of all a sport, which can improve the whole body and further stretch the muscles.

Cultivate the coordination ability of hand and brain

Jumping requires us to shake our hands, and at the same time, we should be careful not to step on the rope. This is one of the good ways to cultivate the coordination between hands and brains.

Skinny leg slimming

The effect of skipping rope and stovepipe slimming is remarkable, because in the process of skipping rope, we always need to bounce up and down with our legs, which can naturally play a role in slimming the lower body.

5. Increase cardiopulmonary function

Skipping rope still has a certain effect on the exercise of cardiopulmonary endurance. Skipping rope requires concentration, full strength, easy sweating and shortness of breath, all of which are prerequisites for increasing cardiopulmonary capacity.

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