Jumping rope only needs a little space for activities, but the ground for activities must be flat, and it is best to spread carpets or mats on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles when they touch the ground, otherwise the reaction force during jumping may affect the spine and brain, causing sports injuries. It is worth noting that it is best to wear a sports bra or choose cotton underwear with good support when skipping rope, which can protect the chest muscles and avoid strain.

Sharp tools make good work. The rope, the most important tool for skipping rope, can be made of any material as long as its length and weight are comfortable. However, due to the different materials, it will be too thick, too heavy or too light, so it is better to choose the rope with suitable material. In terms of length, it is about 1/2 to 2/3 of the height. It is suggested that beginners can choose a longer rope, swing a little more and slow down, and then gradually increase the requirements to shorten the length of the rope and increase the intensity of exercise.

Now there is an electronic counting skipping rope, which can not only count automatically, but also show how many calories are consumed and how many kilometers have been traveled by skipping rope, which is very convenient and makes skipping rope no longer boring. You can jump rope, listen to music or watch the scenery at the same time, and turn jumping rope into an interesting sport.

Correct jumping method

Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.

When skipping rope, take off with the forefoot and land. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body extremely and become a natural bending posture. When jumping, breathe naturally and rhythmically.

When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on the side of your body. Every time the rope shakes, it will swing up and down from the ground behind, and the speed of rope rotation is directly proportional to the speed of hand-cranked rope. The faster you shake, the faster the rope swings.

"Body Line Fitness" has designed a step-by-step skipping plan for you: when you are a beginner, jump in place for 3 minutes; After 3 months, it can jump continuously for 10 minute; After half a year, you can realize "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, and you will be surprised at the changes that skipping rope brings to you.

Moderate exercise after exercise is indispensable.

Beginners should not jump too fast at first, but pay special attention to the stretching of calf muscles. In principle, you can have a rest after jumping 100 and 200 times. To achieve the expected effect, you should jump at least 100 times per minute, and the ideal heart rate is about 150 times per minute.

As you become more proficient, your skills and physical strength are getting better and better, and the effect of exercise needs to be greatly increased. If you can jump to 140 every minute, then jumping for 6 minutes is equivalent to jogging for half an hour, and then jogging after skipping rope will find that your vital capacity is getting better and better.

Don't stop immediately after strenuous skipping. Continue to jump rope or walk at a slower speed for a while, and then stop when the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.

Tips:

Wear soft and light sports shoes to avoid ankle injury.

The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

It is best to choose lawn, wood floor and mud with moderate hardness. Don't jump rope on the hard concrete floor to avoid damaging joints and causing concussion.

When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprains.

Heavier people should take off and land with both feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.

There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in autumn and winter, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as anaerobic exercise with less time consumption and high energy consumption.

Warm-up activities can not be ignored

Although some people think that skipping rope is a sport that easily hurts the knee, according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 of running. And as long as you can master the skills of skipping rope and land with the front end of your foot, you can reduce the impact on your body. Skipping rope can not only enhance your heart and lung function, as well as the muscles of major parts of your body, but also train your sense of balance and agility. The most attractive thing is that as long as we can keep the speed of 120 to 140 times per minute, we can burn 600~ 1000 kcal in one hour.

Skipping rope is an intense sport. Be sure to prepare for all parts of your body before practice, such as shoulders, arms, wrists and ankles. When you start to practice skipping, you should go from slow to fast, from easy to difficult. At first, the exercise time was only 5~ 10 minutes, and then gradually increased to 10~ 15 minutes each time, and you can take a break before jumping. Skipping time is generally unlimited, but you should avoid causing physical discomfort. Don't jump rope for half an hour before and after meals.