1, people with high body fat are not suitable for jumping rope. It is suggested that both feet jump out and fall with colleagues at the same time to prevent bone and joint damage caused by overweight upper body.
2. Middle-aged and elderly friends should also pay attention to both feet at the same time in the process of skipping rope, and then stand on the ground at the same time to prevent the jump from falling too high and unbalanced.
3. Be prepared for warm-up exercises in advance before skipping rope, such as wrists, knees and barefoot. And you need to make full preparations for warm-up exercise in advance.
4, weapons and equipment are better, sneakers are as flexible as possible, consistent with the baseboard, and do not hurt your feet. The length, strength and quality of skipping rope need to be prepared.
5. Although the place is not limited, it is recommended not to choose cement floor. The geological environment is too hard, which is not good for the soles of the feet and is very easy to cause injuries.
6. Make a skipping plan and pay attention to adjusting your inspiratory volume during the whole skipping process, so as to stick to it. Nowadays, the more fashionable "skipping plan" in the sports and fitness circle: for the first three days, 8- 10 groups of skipping rope were adhered to every day, each group 1 minute; Step by step from the fourth day, skipping rope for 5- 10 groups every day for 3 minutes; After 2 months, 5 groups a day, 5 minutes each; After 6 months, three groups a day, each group continued to jump 10 hour; Until you can finish each group for 20 minutes without interruption, you should be an expert in skipping.
Often skipping rope will make your respiratory tract, cardiovascular system and endocrine system get enough exercise, and then improve your cardiopulmonary function and physical strength; Improve the ductility of muscle tissue, skipping rope can make the body muscles more and more uniform and powerful; Exercise sensitivity, skipping rope can improve dexterity, which is far beyond jogging. It can use one foot, two feet, changing feet, crossing, single shake and double shake to change the difficulty coefficient, so as to improve the dexterity, coordination and balance of the body.
The above is my detailed introduction. I hope it will be helpful to everyone after reading it. If you have other comments, you can discuss them together in the message area below.