Sports equipment
Selection of rope: choose a rope with two arms bent and elbows raised to waist height.
If you just start to practice skipping, you should choose a rope that is not easy to curl when jumping, such as a clear, transparent and strong plastic skipping rope; People who don't often jump rope, it is best to choose a rope with a diameter of 4.5-5 mm, and the key point is to choose a thin rope with a certain weight. For beginners, skipping rope should have a certain weight, but not too heavy. Try to jump lightly around 10. If you think your wrist is too hard, you should consider changing it to a lighter one.
Choice of shoes: The captain should wear high-heeled shoes with soft texture and light weight to avoid ankle injury.
Detoxification essentials
Warm-up: practice jumping with your feet together for 2-3 minutes, and the jumping height is 3-5 cm. Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10-20 times first, rest 1 minute, and repeat the jump 10-20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Lateral oblique jump
The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
Jump on one knee
Bend your right leg and lift it forward. Jump on tiptoe 10? 15 times, change your left foot and repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
Split-leg jump
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Double-arm cross jump
Get ready to jump rope first, and then jump rope with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
Double skipping rope
Take a side-by-side posture. Everyone holds the rope handle with the outside hand. First, practice simple skipping. Two people jump rope with their feet at the same time, and then practice jumping rope with one foot at the same time.
Take a standing position in tandem. The tall man stood behind waving a skipping rope.
Jump around
Two people, one squatting with his legs apart, swinging the rope to make the skipping rope draw an arc on the ground, and the other kept jumping over the swinging rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
Lateral foot jump
Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will easily get entangled in the rope.
Detoxification intensity
Jumping speed: adjust the skipping speed according to your physical condition: slow jump, with an average of 60-70 jumps per minute; Jump fast, with an average of 140- 160 jumps per minute. One dance at a time, 5 dances a day, 6 days a week, and the amount can be gradually increased after adaptation.