Cordless skipping rope is a kind of high-intensity aerobic exercise with skipping rope as the main action, and the skipping rope used has no sphere. Can exercise the muscles of the whole body, especially the muscles of the legs, buttocks, abdomen and back.
Before skipping rope, you should do warm-up exercises to increase the flexibility of your body and reduce the occurrence of sports injuries. Warm-up exercises can include simple stretching, stepping and other activities.
When skipping rope, you should pay attention to keeping the correct posture and jumping rhythm. You can start with a slow jump and gradually increase the speed and difficulty of the jump.
When skipping rope, you should keep your body stable, with your feet touching the ground in turn, your knees slightly bent and your arms swinging naturally. Don't make any big moves Each jump time should be controlled at 30 seconds to 1 minute, and the interval time should be appropriate to fully restore breathing and energy.
Basic skills of cordless skipping rope
1. Prepare a suitable skipping rope: choose a cordless skipping rope that suits you, and the size and material should suit your needs.
2, body posture: take a good skipping rope, stand with your feet together, keep your body straight, relax your shoulders, and your arms naturally droop.
3. Practice the basic one-legged jump technique, first jump with your left foot, then jump with your right foot, and jump with your feet alternately, with one point for each.
4. Practice jellyfish-shaped skipping rope, separate your hands, swing your arms, and naturally swing your arms from your shoulders.
5. Practice rubber band skipping rope, bend your arms and elbows to jump, bend your arms and elbows outward, bend your arms and elbows inward when jumping inward, and swing your arms easily.
6, in the process of skipping rope, to keep the rhythm stable, especially beginners, not too fast, need to maintain a certain speed.
7. Pay attention to the coordination of feet landing when jumping, especially in the process of skipping rope, both feet should land at the same time, jump evenly, and the strength should be dispersed on both legs.
8. Practice fixed-point jumping, take the skipping rope to a fixed place, alternate left and right feet, keep a stable rhythm, try to keep the skipping rope as high as possible every time, and keep a good distance when falling, so as to jump steadily.