1, skipping rope mainly uses the wrist, so it is necessary to use the wrist instead of the whole arm.
2. Don't jump too high. Generally, you can jump 3 to 5 centimeters. When jumping, the legs and knees should be in a straight line.
3, in the process of skipping rope, breathing should have a certain rhythm, let the whole body relax, don't let the muscles of the whole body are in a tight state.
4. When landing, you need to bend your knees slightly, which can cushion the impact of landing on your knees.
Take-off and landing are the "tasks" of the forefoot. Because the hind paw touches the ground, it will cause many hidden dangers for a long time, and the brain, ankle and spine may be damaged to varying degrees. At the same time, the knees should be slightly bent to alleviate the collision between the knees and ankles when they touch the ground.
1, the simple action of toe pad can be used to enhance the toughness and strength of ankle joint during the rest time after class.
2. Simulate skipping rope. The purpose is to practice the jumping ability of your feet as soon as possible.
3, a certain arm, wrist, waist and abdomen, lower limb strength exercises. It can be enhanced by push-ups, sit-ups, leg lifts and running.
Practice method of skipping rope:
1, routine jump, that is, 1 minute jump, during this period, you must insist on training, practice makes perfect!
2, counting jump, unlimited time, but must jump to the specified value. The purpose is to train the endurance and coordination ability of lower limbs.
3. Jump patterns. Jumping across bars, jumping around flowers, running, jumping on one foot, jumping with both feet exchanged, etc. The purpose is to train the stability of skipping rope and the comprehensive jumping ability of lower limbs.
One last suggestion: because of good physical strength, my stomach doesn't hurt in the first 30 seconds, so the speed must be the fastest. After 30 seconds, there will be physical decline, stomachache, sore feet and so on. Therefore, it is necessary to increase the amplitude of rope swing, adjust the take-off height appropriately, reduce the situation of foot hook and increase stability.