3. Shoulder movement: Fold the skipping rope in half, and straighten it by holding both ends of the rope with both hands. The distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. 4. Practice skipping before practicing. You should put the skipping rope in your knees or hang it to your heels naturally. 5. Choose a suitable 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 rope to the longest, and the rope is stuck at the knee bend and the arm is just straight, indicating that the rope length is appropriate.
Skills of skipping rope to lose weight 6. 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. 7. Grasp the timing of skipping rope before jumping. It is most important to practice skipping at this time. Skipping rope should pass through the bottom when your feet jump, which requires the coordination of our 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. Jump rope method 1, simple jump rope method, practice jumping with your feet together for 2 to 3 minutes (jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. 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. 2. Bend your knees with one foot, bend your knees with your right leg, and lift forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side. 3, sideways oblique jump This action can train your endurance and enhance your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice. 4. Jump with your legs apart
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times. 5. Jump around the rotation. One person squats with his legs apart, swinging the rope to make the skipping rope draw an arc on the ground, while the other person keeps jumping over the swinging rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute. 6, lateral foot jump
The skill of skipping rope to lose weight begins with the simple skipping rope method, and then both hands and wrists wave the skipping rope, and the left foot that does not touch the ground leans to one side and jumps 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope. 7. Jump with your arms crossed to prepare for skipping, and then jump with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.