Warm-up exercise before skipping rope
1, do some freehand exercises first to excite your muscles, such as imitating the jumping action of skipping rope.
2. Stretching the calf gastrocnemius and Achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process.
Action essentials: open your legs back and forth, straighten your hind legs and keep your heels close to the ground, and straighten your front legs forward, which is what we often say. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.
3. Shoulder movement: Fold the skipping rope in half, and straighten it by holding both ends of the rope with both hands. The distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak.
Methods and skills of skipping rope
Method of skipping rope
The length of skipping rope. Fold the skipping rope and step in the middle with your foot. The length of skipping rope is just the height from the ground to the elbow joint.
Grab the skipping rope. Hold the rope on both sides of your body with your left and right hands, and hold the rope handle with your thumb around the other four fingers * * * similar to the backhand grip of badminton, * * *, with the big arm and the small arm close to your sides. The wrist leans slightly outward and the palm leans forward.
The key requirement of skipping rope is to take the wrist joint as the axis, that is, not the elbow joint as the axis, nor the shoulder joint as the axis. However, in training, I found that both adults and children, most of them will make mistakes in raising their arms. The following is a common wrong action, the arm leaves the body.
Balance. When skipping rope, the center of gravity should fall on the palm of your front foot and your knees should be slightly bent. When jumping, the feet should not exceed 1 inch from the ground. Keep your upper body upright and look forward. When skipping rope, the wrist is hard and the elbow is close to the body.
Jump. Foot stamping, the calf, knee joint and hip joint work together to push the body upward through the forefoot. When the foot leaves the ground, the toes are down.
Landing. Soft movements, with ankles, knees and hips * * * to ease the impact. The contact between the foot and the ground should be as short as possible, and the heel should not touch the ground.
Two * * * are jumps. The action is similar to running in situ.
Skipping skills
1, practice skipping before you practice. You should put the skipping rope in your knees or hang it to your heels naturally.
2. Choose a suitable length of skipping rope. It is not good to skip rope for too long, which is not conducive to the smooth practice of skipping rope. You can choose the appropriate skipping length according to your height. Before skipping rope, you can drag both ends of the rope to the longest, and the rope is stuck at the knee bend and the arm is just straight, indicating that the rope length is appropriate.
3. When skipping rope, use your wrist to drive the skipping rope, not your arm. When skipping rope, the arm should try to avoid shaking greatly, but the wrist should rotate the rope flexibly, so that it takes a long time to jump and it is not easy to get tired.
4. Grasp the timing of skipping rope before jumping. It is most important to practice skipping at this time. Skipping rope should pass through the bottom when your feet jump, which requires the coordination of our hands, eyes, feet and brain. When skipping rope is about to reach your knees, your feet will jump. Too fast or too slow can easily trip your feet. Don't jump too high, or you will be exhausted after a long time and will soon be unable to jump.
Benefits of skipping rope
1, enhance flexibility and coordination! Skipping rope can exercise people's bounce, speed, balance, endurance and explosive power, and at the same time, it can cultivate accuracy, flexibility, coordination, tenacious will and enterprising spirit.
2, relieve neck and lumbar pain! Office workers sit in front of the computer every day and seldom exercise. After a whole day, many white-collar workers feel backache. And if you skip rope after work every day, it will be very helpful to relieve backache.
3, strong muscles, skipping rope weight loss effect is also very significant, it can exercise the whole body muscles, eliminate excess fat in hips and thighs, keep your body fit, and make your movements agile and stabilize your center of gravity.
4, prevent diseases, skipping rope can prevent arthritis, obesity, osteoporosis, muscle atrophy, hyperlipidemia, insomnia and other diseases, so skipping rope often is healthier!