Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs.
Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger.
Skipping rope is the most effective and economical way to burn fat, and it is also the best. If you want to experience the many health benefits of skipping rope, jump like a 9-year-old girl.
Warm-up (this part is also called stretching)
1 Do some bare-handed exercises to excite your muscles, such as imitating the jumping action of skipping rope. (1 min)
Stretch the calf gastrocnemius and achilles tendon, which are the most important parts, because they are always in a state of high tension during the whole skipping process.
The main point of action is to spread your legs back and forth, keep your hind legs straight, keep your heels close to the ground, and bend your front legs straight forward, which is what we often call lunge. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg. (2 minutes)
3 Shoulder movement will fold the skipping rope in half, and hold both ends of the rope with both hands to straighten it. The distance between your hands is slightly wider than your shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. (1 min)
4 Lie on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope with your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis, keeping the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.
5 Stretch the thigh tendon, lie on your back on the mat, and bend your left knee. Use skipping rope to bypass Gaskin to stop the natural extension of the left leg, and slowly and forcefully pull with both hands to make the calf cling to the back of the thigh for 20 seconds. Repeat the above actions with your right leg.
Stretch back muscles and tendons, stand forward, bend over, keep knees relaxed, let shoulders and arms droop naturally, and keep relaxed for 20 seconds.
7 abduction body will fold the skipping rope in half, hold both ends of the rope with both hands to tighten it, the width is slightly wider than the shoulders, and the arms are raised above the head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.
8 chest expansion exercise: stand up straight and stretch your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.
9. Hold the rope with both hands and swing the rope horizontally at your sides. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.
10 complete skipping takes a complete skipping action as the transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the next exercise. (2 minutes)
Practice (this can also be called theme sports)
1. Both feet are synchronized.
"Spring Jump" Imagine that you are a one-legged spring, with your feet together and your forefoot standing. Shake and jump once.
Double jump swings once, twice in a row, and the period of throwing rope each time is slightly longer than that of "spring jump". This movement has obvious rhythm, which is easier than the previous group, so that you can adjust your breathing after a nervous "spring jump".
"Ski jumping" is to imitate the action of skiers when they bypass obstacles, with their legs together. When jumping, they jump 30-40 cm to the left or right, and then jump in the opposite direction for a long distance in the next jump. This cycle goes back and forth.
"Bell jump" is a jumping method evolved from "spring jump". Put your legs together. In the first cycle, swing the rope and jump forward one step, then jump backward one step in the second cycle, and so on.
The lateral split jump begins with a "spring jump" action, and then the legs are separated laterally in the air and fall back to the ground. In the next rope swing cycle, the legs are close together in the air and fall back to the ground after jumping. This cycle goes back and forth.
2. One-legged rotation and jumping
"Walking and jumping" takes place in turn with one foot jumping rhythmically in each rope swing cycle. Lift one leg on your knees and relax your calves, just like walking on the runway.
The essentials of "leg lifting" are basically the same as "walking and jumping". The main difference is that the knee joint should be raised to the same height as the waist, and the trunk should be upright. This action is good for improving the strength of leg muscles and waist muscles.
The center of gravity of the "fist step" moves back and forth, and the legs take turns to slightly kick forward to lift the feet off the ground. One rope swing period, each leg jumps 1-2 times. Although the range of this movement is small, it is efficient, which is a great test of endurance and a good promotion.
And of course, your confidence in skipping rope. Look! You can also have the pace of a boxer wearing Hua Hudie.
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Since the Southern Song Dynasty, people have been skipping rope in festivals, which is called "jumping white rope". Originally a courtyard game, it developed into folk competitive sports. There are roughly three kinds of skipping rope: one is skipping rope in games, and singing while jumping, mainly for entertainment; One is technical skipping, which has many patterns, such as one-legged jump, foot-changing jump, double-legged jump, double-legged jump, squat jump, backhand jump, lateral jump and so on. One is fast skipping, which can be divided into fast skipping competition and in-situ fast jumping competition. There are individual and collective ways to skip rope, such as double jump, multi-person jump, file jump, etc., which is the main form of collective skipping. There are also two kinds of ropes, one is a long rope that many people jump, two people swing the rope, and the other is a short rope that one person swings.
Some experts once said that skipping rope is the best aerobic exercise. Why? Because skipping rope can reduce excess meat in legs, hips and waist; Make the action agile, stabilize the center of gravity of the body, and make the muscles of the whole body symmetrical and powerful. As long as you have a rope in your hand, you can jump in any space without other special equipment or special clothes. A group of professional women once did an experiment. Their ages range from 19 to 42. Everyone skips rope for five minutes every day, five times a week, for four weeks. It is found that skipping rope can eliminate fatigue. Women who have been attacked by fatigue all day have now broken through this barrier, so the phenomenon of being sleepy at three or four in the afternoon has disappeared and the work efficiency has also improved. It can be seen that skipping rope is of great benefit to human body. Here is a brief introduction to some experiences in practicing skipping rope.
How to learn to jump rope?
First, practice manipulating the rope; Second, practice rhythm jumping; Finally, combine the two. I believe anyone can do such a simple process.
(1) jump method
Jumping with your feet together, there is a rebound action: every time you jump over the rope, your feet will be on the ground again.
Jump with your feet together, no rebound action: jump over the rope continuously.
One-legged jump: that is, two feet jump in turn, much like running.
(2) the speed of jumping
Slow: 60-70 jumps per minute on average.
Faster: average 140- 160 times per minute.
(3) Step of skipping rope
The first stage: 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.
The second stage: 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 make the rope rotate, but also your feet jump together. 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. It's always not easy at first, don't worry, as long as you have perseverance, you will be able to dance smoothly.
The third stage: skillfully cooperate with the movements of the first two stages.
Bounce your feet together and come back: 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 one, two, two in your mind. The jumping height should allow the rope to pass through the soles of the feet, so that the jumping action need not be too laborious. In other words, 12 12 equals a weight and a weight. 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.
Jump with your feet together without bouncing: this is a method of continuous jumping. Every time you jump, the rope passes under your feet. Slow speed can increase the toughness of legs, while fast speed can increase endurance and consume fat.
When you first practice, you always use the jumping method with rebound action, which is a slow jumping method. But you can do whatever you want without rebounding, and the speed is up to you.
Matters needing attention when skipping rope
One-legged jump: exactly like running, two feet take turns off the ground. This is the standard skipping posture. You can run all the way, or you can stay put and jump. 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. Jump on the soft grass or carpet. If you jump on hard ground, you must wear thick soft shoes.
Ideal time and place for skipping rope.
Obese people should jump rope before meals, because exercise before meals can reduce appetite. Skipping rope is a great sport. If you feel sleepy in the morning, jump rope several times first, which can make you clear-headed and energetic. But skipping rope before going to bed has a completely different effect. One person has insomnia. Since he jumped rope every night before going to bed, he no longer had to take sleeping pills, and fell asleep immediately after jumping rope. As for the location of skipping rope, as mentioned earlier, you can jump in any space, as long as there are enough ropes to swing, such as big rooms, corridors, bedrooms, garages, basements and so on. Jumping rope outdoors is more ideal.
Skipping clothes
Old loose clothes are most suitable for skipping rope, which is one of the reasons why skipping rope is easily accepted by people. It's best to add a belt around the waist, so that clothes won't slide up and down because of jumping.
Length of skipping rope
Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.
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