How to jump rope correctly, sedentary office workers and student parties need special exercise. Exercise is good for our body to enhance immunity, and aerobic exercise is very good for our body. Let's take a look at how to jump rope correctly.

How to jump rope correctly 1

The correct action of skipping rope: the big arm is close to the sides of the body, the forearm is abduction, the wrist is shaking the rope, the feet are together, and the jumping practice is 2 to 3 minutes (the jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Knees slightly bent when landing. Jumping feet and knees are generally straight. There should be no obvious knee flexion in the calf. Breathe rhythmically and relax.

Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.

Skipping rope is an aerobic exercise. Sticking to skipping rope can reduce weight. Skipping rope has the following points:

1. When skipping rope, you should wear soft and light high heels to avoid ankle injury.

2. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.

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

4. If the weight is heavy, both feet must rise and fall at the same time, and the jump should not be too high, so as not to damage the joints due to excessive load.

5, skipping rope should be gradual, don't jump thousands of times at a time, too much damage to the knee.

6. Stretch your legs for about ten minutes after skipping rope, which helps to relieve muscle soreness after exercise, stretch leg lines and make your legs look better.

7. Girls must wear sports bras when skipping rope to prevent chest injuries.

Extended data

Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised.

This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women. Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs. Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.

How is it right? Skipping rope 2 principle of skipping rope

Weight-loss principle: This method of synchronized double-foot-jumping mainly allows the muscles of the waist to get full exercise and exercise through the continuous movement of the body to the left and right, thus reducing the fat around the waist and easily shaping the slim waist. In addition, synchronized bipedal jumping can also make the arms and feet get enough exercise, and also make the fat of the arms and feet burn quickly, so that the body can get rid of the fat quickly.

Weight loss principle: One-leg rotation and jumping mainly rely on the rhythmic jumping of one leg, so that the muscles of one foot can be fully exercised and the fat of the foot can be quickly thrown out in constant jumping, which has a very good effect on consuming the fat on the leg. Of course, in addition, all parts of the body can also play a certain purpose in sports, so that the body becomes slimmer unconsciously in skipping rope.

Preparatory work 1

Choose a good skipping rope. This can get twice the result with half the effort When choosing skipping rope, you should first choose the appropriate length and weight of skipping rope. In addition, because there are many kinds of materials for skipping rope, you should choose the appropriate materials for exercise according to your actual situation. For beginners who just jump rope, the best rope is to choose a longer rope to swing rhythmically. Now, there is an electronic counting rope, which can help record the times of skipping, thus increasing the fun of skipping.

Preparatory work 2

After choosing the rope for skipping rope, you should learn to manipulate the rope. Let the rope swing rhythmically, which can achieve good exercise and weight loss. When manipulating the rope, the first thing to do is to let the length of the rope reach the ground from the armpit. Then let your hands and elbows form a 90-degree vertical angle, let the ropes at both ends start to swing rhythmically in your hands, and let the rhythm of skipping rope swing gradually with your body.

Preparatory work 3

In addition, when skipping rope, you should choose high-heeled shoes with soft texture and light weight to skip rope, because high-heeled shoes can avoid ankle injury. In addition, we should also choose a suitable venue to jump rope. It is best to choose a lawn or wooden floor with moderate hardness for exercise, which will reduce the direct vibration of feet to the ground and prevent foot injuries.