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.
Action essentials: open your legs back and forth, straighten your hind legs and keep your heels close to the ground, and straighten your front legs forward, which is what we often say. 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: 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. (1 min)
4 Limb movement: Lie prone on the mat, wrap the skipping rope around the right ankle, hold the two handles of the skipping rope with the right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis and keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.
5 Stretch thigh tendon: Lie on your back on the mat, bend your left knee, bypass Gaskin with skipping rope to prevent your left leg from being naturally straightened, and slowly and forcefully pull your hands to keep your calf close to the back of your thigh for 20 seconds. Repeat the above actions with your right leg.
Stretch back muscles and tendons: stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.
7 abduction: 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 Full-body exercise: Hold the rope with both hands and swing the rope horizontally in the shape of "8" at both sides of the body. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.
10 complete skipping: a complete skipping action is used as a 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: swing once, jump twice in a row, and the period of each rope swing 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": imitate the action of skiers when they bypass obstacles, put their legs together, jump 30-40 cm to the left or right first, and then jump a considerable distance in the opposite direction in the next jump. This cycle goes back and forth.
"Bell jump": a jumping mode evolved from "spring jump" with legs together. In the first cycle, the swinging rope jumps forward one step, the second cycle jumps backward one step, and so on.
Cross-legged jump: Start with a "spring jump" action, then spread your legs horizontally in the air and fall back to the ground. In the next rope swing cycle, the legs jump together in the air and fall back to the ground. This cycle goes back and forth.
2. One-legged rotation and jumping
"Walking and jumping": In each rope swing cycle, one foot jumps rhythmically and takes turns. Lift one leg on your knees and relax your calves, just like walking on the runway.
"Leg Lift": The essentials of action 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 kept upright. This action is good for improving the strength of leg muscles and waist muscles.
"fist step": the center of gravity 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.
You don't need to diet.
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