Skipping rope is a simple mass fitness exercise, and a rope can jump at any time and anywhere. In the process of jumping, the muscles of the whole body will be nervous. With the swing of your hands, you can exercise the muscles of your arms, hips and legs. Practicing with peers can also increase interest and motivation. Listening to music and jumping can break the boredom. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, and the fat reduction effect is remarkable. It is suggested that citizens can jump 1 minute first, have a rest, and then jump 1 minute. It is advisable to be a little tired at first, and gradually increase the intensity.
Here are some tips for jumping faster in one minute:
1, skipping length: step on the rope with one foot and pull both ends to the position of the chest to the navel.
2. Rope holding method: hold it at the middle and rear end of the rope handle. In addition, the palm of your hand should not face up, but face down as much as possible or the other way around. The palm down is more powerful.
3, hand technical points: hands and upper arms close to the body, wrist force. Reduce the running circumference of the rope.
4, leg technical points: tiptoe and forefoot take off and land, the take-off height should not be too high, it is best to just cross the rope, and the knees are slightly flexed when landing.
5. Jumping height: It should not be too high, generally between 3-5 cm, with knees slightly bent when landing.
6. Skipping frequency: From the beginning to the end, we must maintain a fast and calm frequency.
7, breathing: breathing should be natural and rhythmic 8, clothing: it is best to wear sportswear or light clothing, wear soft-soled shoes or sports shoes.
Choose a suitable rope, the length of the rope is generally twice the height of the skipping rope below the waist, otherwise it will lead to uncoordinated movements or tripping, and the rope should also have the choice of hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.