1, balance-when skipping rope, the center of gravity should fall on the palm of your front foot and your knees should bend slightly. 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.
2, jumping-ankle, calf, knee joint, hip joint together, push the body up through the forefoot. When the foot leaves the ground, the toes are down.
3, landing-gentle movements, through the ankle, knee, hip * * * 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. Don't shake the rope once and jump twice, it will reduce the intensity of exercise.
4, two feet alternately jump, one action is similar to running in place. Start slowly, and then speed up gradually. Don't lift your feet too high, which will easily block the route of the rope.
5. Practice method —— After mastering the basic movements or jumping alternately, start to practice in 10 groups, and each group strives to keep jumping? 100 times. Gradually increase to 5 consecutive jumps.
Extended reading:
Skipping skills in senior high school entrance examination
1, don't have psychological pressure. Jump when you should. Just relax。 Take time to practice this every day, and the amount should be moderate. For example, when we were in senior three, we danced 10 minutes with the whole grade every day. Don't be nervous when you jump every day.
If you haven't drunk red bull, you'd better not. It's purely personal. Because I had an adverse reaction after drinking red bull at a sports meeting ... I can consider drinking some glucose, which many students drank when I took the 800-meter test.
3. Choose a skipping rope that is easy to jump, neither too light nor too heavy. It depends on your feelings. There is also that kind of heavy skipping rope, which really hurts if you draw it yourself ~ My hand is swollen.
4. Take a deep breath before jumping. Cheer yourself up and cheer your friends up. Tell yourself you can! ~
On the day I took the physical education exam, I just played super well. I didn't jump rope very well, but in the end, I jumped more than the prescribed number of times. In fact, I feel that people who jump rope can't always concentrate highly. The main thing is to reduce the number of times you give up halfway, and you can definitely pass.
5, shoelaces must be tied ~ ~ But it seems that a person has two chances.
The mid-term exam is coming soon, so you must believe in yourself! !
I didn't believe in the power of encouragement and spirit until I finished the middle school entrance examination. At that time, I actually had little hope of going to a key high school, but I was admitted in the end. So you must encourage yourself every day! So I won't feel very tired. You can selectively listen to some inspirational songs, read some inspirational stories, or read inspirational quotations and so on.
You must be very tired these days, right? Adjust the work and rest, mainly because the mentality is flat. Now that I think about it, the most unforgettable thing is the three days of the senior high school entrance examination, which is very dull. What impressed me was that you were always reviewing. There is sweat on the eyebrows and tears under the eyebrows.
Having said that, I just hope you can get good grades in the exam! ! Middle school entrance examination, come on! I believe you can be admitted to an ideal high school!
Eight skills of skipping rope
1, a simple skipping method
Warm-up: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. 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.
Step 2 hop on one knee
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
3. Jump with your legs apart
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.
Step 4 jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
5, sideways oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. 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. Skipping rope 1 min
After that, rest 10 second and repeat the exercise twice.
Step 6 jump rope for two
(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.
(2) Stand in tandem. The tall man stood behind waving a skipping rope.
7, 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 be easily entangled in the rope.
8. Cross your arms and jump
Do the skipping preparation exercise first (see Exercise 2), 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.
Precautions for skipping rope
soothe the sinew and quicken the blood flow
It's best to exercise your whole body before skipping rope, especially the relevant parts, such as skipping rope.
Shoulders, arms, wrists, ankles, avoid sprains and contusions. After skipping rope, the speed is from slow to fast, step by step.
Can't ignore the front foot
Takeoff and landing are the "tasks" of the forefoot. Because the heel touches the ground for a long time, there will be many hidden dangers-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.
There are also requirements for the ground.
The ground must be flat, preferably covered with carpets or mats. It is not advisable to practice on soft soil, otherwise the rope rubbing on the ground will raise a lot of dust, pollute the child's respiratory tract and be bad for the eyes.
Time selection
Skipping time is generally not limited, but it should be avoided within half an hour before and after meals.
Precautions for skipping rope
1, you must make preparations for all parts of your body before practice, such as shoulders, arms, wrists and ankles.
When you start to practice skipping, you should go from slow to fast and from easy to difficult. The initial exercise time is 5- 10 minutes, and then gradually increases to 10- 15 minutes, with a short rest in the middle, and then jumps.
3, skipping time, generally not subject to any restrictions, as long as to avoid causing physical discomfort, pay attention to not skipping before meals and half an hour after meals.
4. If a worker wants to do a good job, he must sharpen his tools first. Therefore, before skipping rope, we should know something about skipping rope. It is suggested that beginners can choose a longer rope, swing a little more and slow down, and then gradually improve the requirements, shorten the length of the rope and increase the intensity of exercise.
5. Warm up before skipping rope, let your feet, legs and ankles move, and do some relaxation activities after skipping rope. It is best to carry out low-intensity warm-up exercise for 5 minutes to move joints to avoid damaging joints when the body is cold and stiff.
6. In the process of skipping rope, pay attention to the toe landing, the body is stretched straight, the rhythm is coordinated, and pay attention to prevent ankle sprain.
7. 5 minutes after the stretching exercise, stretch the muscles due to exercise and tension, making the muscles more slender and elastic.