Skills of skipping rope with both feet
Put the skipping rope away before practice.
You should put the skipping rope in your knees or hang it to your heels naturally.
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.
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.
Seize the opportunity to jump 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.
Grasp the height of skipping rope. If the skipping rope is thrown too high, the skipping rope basically does not touch the ground; If you throw it too low, skipping rope will land for a long time, which will increase your mistakes. It is ideal that the length of skipping rope only touches the ground about 20 cm.
Generally speaking, skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. I hope everyone can find a better way to keep fit through this sport.
Skipping rope to lose weight skills
First, the preparation before skipping rope
Although skipping rope is boring, it is a good helper to lose weight because it is not affected by the weather and place.
If you can jump rope, it is best to soak a cup of green tea before jumping rope, which can make the effect of exercise more enhanced.
If the weather is a little cold, it is best to add an extra coat to prevent sweating and catch cold, and at the same time accelerate sweating.
③ Do some simple movements, such as twisting the waist and leg press, for 5~ 10 minutes until the body perspires slightly.
It is best to choose the appropriate length for skipping rope, not too long nor too short. When skipping rope, you'd better wear some elastic and cushioning sports shoes.
Second, the time of skipping rope
The length of skipping rope directly affects the final result of losing weight.
(1) the initial jump time should be set at more than 30 minutes.
② The skipping time can be increased step by step, which can last for one minute and then for three minutes, and can be increased continuously. Until the total time exceeds 30 minutes.
(3) The jumping time can be increased with the number of jumps, which can be set to 30 minutes in the first month and 40 minutes in the second month. But it is best not to exercise for more than two hours.
It is best to arrange skipping at 7: 00 pm to 8: 00 pm (one hour after dinner), or in the morning, which is a period of vigorous metabolism.
Third, the speed of skipping rope and others.
Only when you reach a certain speed in the process of jumping can you achieve real aerobic exercise.
① At first, the speed of skipping rope should be controlled at 70 ~ 90 beats per minute, and then it should be above 100 beats per minute.
② When skipping rope, the height of the feet should not exceed 15cm, and the bending range of the knees should not exceed the toes.
(3) When jumping, it is best to land on your toes, and your heels will bounce off immediately after landing.
④ People who weigh more than normal body mass index should skip rope less and use other ways to lose weight.
⑤ During skipping, it is best to jump with your feet together and land at the same time. The above actions are very important to avoid knee injury caused by long-term take-off.
Fourth, relax after skipping rope.
Relaxation after skipping rope is an important stage to prevent the calf from getting thicker.
① You can do some leg press movements after skipping rope, as long as the calf muscles are stretched.
2 When skipping rope, the whole body will be thin, but personally think that the waist and buttocks are the thinnest and the fastest, so it is best to lift the hips and twist the waist at this time.
Five, the number of skipping rope per week.
Skipping rope also needs persistence. If you are in the stage of losing weight, you'd better do it once a day, five to six times a week. If you are in the fitness stage, just three times a week.
Six, adhere to and control diet
Although skipping rope can play a role in losing weight, it is also essential to keep exercising and control diet.
I can really see the effect of losing weight. At least I have been skipping rope for more than two months. I may have a good effect by proper diet control and skipping rope at first, but once I stop skipping rope, I will rebound more easily, so I must stick to skipping rope and other exercises until I lose weight successfully.
2 Proper diet control is desirable, such as fasting after 8 pm, drinking less drinks and eating less high-calorie food. However, the normal intake of three meals a day is still necessary. Put down the dishes when you are seven or eight minutes full.
How to teach children the skills of skipping rope
NO. 1 learn to bounce
Before learning to jump rope, I often do some jumping exercises and endurance exercises with my baby, such as frog leaping, trampoline jumping, touching things and jumping on one foot. This way, when the baby actually jumps rope, his feet are much more flexible. You can also let children do games such as climbing slides backwards and climbing cylinders, so that children can get used to "not afraid of difficulties."
The second empty-handed jump
Empty-handed jumping is mainly to train the baby to be familiar with and master the rhythm of "jumping". A mother can stand face to face with her baby, clap her hands and say "one, two, three", while jumping with her feet to the rhythm and repeating it several times. Then, according to the familiar rhythm, the mother pulls the baby's hand from behind and makes his arm rotate and shake like a skipping rope to cooperate with the jump. Finally, let the baby's feet jump and fall at the same time, shaking empty-handed. When shaking, take the shoulder as the axis, apply force to the wrist, and the palms are downward or opposite.
No.3 kangaroo jumps
The child stood in front of his mother. While shaking the rope, the mother shouted "One, Two, Three Jump", while taking the baby to jump like a kangaroo, so that the child could experience the feeling that the foot left the ground and the rope slipped from below.
No.4 went into battle in person.
The baby grabs both ends of the rope with one hand, imitates the skipping action according to the rhythm, and asks the feet to jump when the rope falls to the ground. You can hold the rope alternately with your left and right hands. Familiar with this action, and then teach the baby to hold the rope handle with both hands, and the rope hangs behind him; Shake the rope from back to front, and the feet jump up quickly with the shaking of the rope, and the rope slides under the feet.
Novices often can't shake the rope, or the rope can't slip under their feet. Mom and dad try their best to make the baby feel that his feet are lifted quickly when his hands are shaken forward. When the rope passed under your feet, your feet landed immediately. Practice many times to achieve the tacit understanding of physical cooperation.
No.5 reverse jump
If the child learns the most basic jumping method, it is better to teach him to jump backwards-the rope is hung in front of him, and his hands shake the rope back and forth, and other movements remain unchanged.
Sixth list leg jump
Put the center of gravity on the take-off foot, the other foot is suspended, the movement of the hand remains unchanged, and the rope slips from the take-off foot. If one foot is tired from jumping, switch to the other foot.
Before opening the bow on the 7 th
The feet jump alternately-in the singular, the rope passes through one foot; Even number, through the other foot, and so on until you are tired. The speed is from slow to fast.
March jump on the 8 th
Jump one step forward, similar to running and jumping. Jump in the way of "opening the bow left and right" to prevent the suspended feet from hooking the rope, otherwise they will trip themselves; The speed of jumping with both feet is slow. It should be noted that the body should not lean forward too much, and it is easy to fall. Don't be afraid of difficulties. Teach children more tips as soon as possible. Doing so can increase interest and have obvious exercise effect.
Precautions for skipping rope:
1, fat people are not safe to jump rope.
Want to lose weight? I tell you, skipping rope is not the best way to lose weight, but a simple and easy whole-body training. When fat people jump, don't jump more than 64 times at a time, which will cause more damage to your knees, and if you have problems with your feet, knees or waist, it is not suitable for skipping rope.
2, shoes must be high and shock absorption.
When skipping rope, you must wear shoes that can absorb shock and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You must buy ordinary sports shoes to protect your ankles and soles.
3. Skipping rope will not become elephant legs.
The thighs won't get thicker because of skipping rope, and they're not that high. Skipping rope will make the leg muscles smooth. In addition, this activity actually does not help to lose weight, but enhances heart and lung function.
It's no use jumping after jumping.
After the jump, you must do stretching exercises. For example, stretching the calf: one foot is stepped on the step, half of the other foot is placed on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.
5, don't worry about the chest.
Skipping rope won't cause sagging breasts. Just wear a tight sports bra, but don't wear underwear with rims and cushions.