Training methods of fancy rope skipping article 1 There are the following kinds of fancy rope skipping.

Two people on the same rope.

Jump with the same shake, jump with the same shake in turn, jump around, make holes to trap people, tunnel with less light, and jump with wheels.

Half-length transposition, successively moving wheel jump, holding flower jump, half-turning whole body transposition and holding flower transposition, stepping down holding flower, radiant, moving wheel turning three times at will, and Qi Xin turning in circles.

Multi-person net rope

The character "8" is circled by many people in the big rope, rope in rope, rainbow jump and Hu Die jump.

Interactive rope

Step jump, shaking interactive rope, winding the "8" around interactive rope, speed jump and lunge jump.

Single skipping rope

Side swing jump, one leg jump, folding jump, full turn jump, lunge jump and stride jump.

Skipping rope is an ancient Han folk entertainment. Doing all kinds of jumping movements in the rope swing is also a kind of systemic aerobic fitness exercise, which is an excellent fitness exercise for all ages.

Choosing a good skipping rope and slimming rope is very important.

Skipping rope and slimming exercise only needs a little space, but the ground for activities must be flat. It is best to put carpets and cushions 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.

Benefits of skipping rope

1, skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness exercise in low temperature season, 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 aerobic exercise with less time consumption and high energy consumption.

2. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. According to the research of experts at home and abroad, skipping rope has a good effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy.

3. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity.

Training methods of fancy skipping rope Part II centipede climbing

Participants in skipping rope are divided into four groups, each group stands in a line, each person sends a skipping rope, and the team leader does not send it. The person standing behind should wrap the rope around the waist of the person in front, and the person behind should grab both ends of the rope. Finally, the whole team ran forward. In the end, the team that arrived at the destination first, but the formation was not chaotic, won.

Crab ramble

The two people who jump rope are divided into a group, and their knees are tied together with rope to form three legs. In the end, the game won by walking sideways, which group arrived at the destination first.

Freight for four people

Participants in skipping rope are divided into groups of four. Four ropes are arranged in a "well" shape, and each person grabs the heads of the two ropes. Put a volleyball in the middle of the word "well", and the team that arrives at the destination first wins.

Barb jump

Connecting short ropes to form a big rope requires at least 30 people to participate, and the length of the rope will increase with the increase of people.

Dance "Bamboo"

Refers to the use of skipping rope to imitate the dance of ethnic minorities "jumping on bamboo poles", so that contestants can pull the rope tightly during the activity. One advantage of choosing skipping rope in bamboo dance is that skipping rope does not have the same angle as bamboo pole.

outdoor training

Combine the ropes into a big net. The size of the mesh depends on the size of the participants. Put the woven net on the volleyball rack and put a cushion under it to avoid slipping and injury. Participants cooperate with each other to send people in the net to the other side of the net and try not to touch the net.

Two people on the same rope.

Participants jump rope while shaking the rope, or divide into two groups, one group shakes the rope, the other group tunes and exchanges in turn. Put down the rope in the middle of the game, switch positions for half a length, move positions one after another, lower your body and jump over. The strength of the rope changes from time to time in the process of shaking, and the game finally wins with the person who jumps the most smoothly.

Multi-person net rope

Two people shake the rope and one person stands and shakes it. The others divided into two groups and jumped from one side of the rope to the other in different directions. The two groups jumped in different directions.

Interactive rope

Two people shook the rope, and the skipping team jumped with its left foot for the first time and its right foot for the second time. Divided into three groups, the first group and the second group are left foot and right foot respectively, and the third group jumps short.

Private rope

Participants were divided into three groups. They jump from one end of the rope to the other according to the frequency and time of different bars. After the jump, they shook the rope to make sure it kept shaking. Divide into two groups, and the group with the steadiest rope shaking wins.