How to practice skipping rope, running, and sit ups by yourself? How .

Dude, I'm here too!! I just finished the high school entrance examination.

And I'll say a little more.,If you don't have good grades in sports, the teacher will also find a way.。。

Skipping rope: I'm not bad at skipping rope, and I've won awards in the city, so I still have the right to speak!! First of all, you have to find out if the tripping rope is because the rope is long or short!!

Very important!! After figuring it out, you can adjust the length, or adjust the position of your hands, and put your hands up appropriately when you are long!! Moreover, I'd rather jump high every time than die rope!!

The dead rope delay is much longer than the slow jump...

In addition, when you usually practice, you can add the time of each jump to 70 seconds (you are taking the test for 60 seconds), so that you have a certain amount of spare strength... What our team teacher said!!

Running: It's not clear if you're going to take the 50m or 1000m test, but there are not many tricks to running, practice more, and don't stop along the way!! If you don't stop, you have a chance.

If you don't run well, try to run with it.,Find someone who is a little better than yourself.,But the gap is not very big.,Keep biting him.。。 If you are 50 meters, you should think of more ways to start, start as fast as possible, and run as fast as you can... The high school entrance examination teacher will not be so strict (use it when it is really not possible).

Sit-ups: This also depends on exercise, you can arch your feet when you usually practice, 40 a day, and increase the amount after relaxing...

Hope it helps!! Know that the enthusiast will answer for you.

Still have any questions**.

Aren't you, jump as high as possible when jumping rope, jog first when running, and then speed up, there are no two sit-ups, just practice! ~~

Don't be greedy, take your time, and speed up slowly.

Practice if you're fine, no one can help you

It is recommended to do sit-ups first.

Skipping rope again, skipping rope can play a certain stretching effect on the previous sit-ups.

Sit-ups are a common fitness exercise.

It mainly exercises the muscles of the waist and abdomen. The preparatory action is to lie on the floor, bend the knees to relax the back muscles and spine, put the legs together and straighten, and then lift the body, but the hips cannot be off the ground, and the feet cannot be moved or lifted until the body is at 90° to the underside, and then repeat. Today's sit-ups usually involve holding your head in your hands, with your forehead touching your knees after getting up.

There are also arms stretched out and swinging to get up.

Jumping rope is an excellent fitness exercise, which can effectively train one's reflexes and endurance, and help maintain one's posture and coordination, so as to achieve the purpose of strengthening the body. The equipment for skipping rope is very simple, just a rope, light clothes and a pair of comfortable sneakers; In addition, the space required for rope skipping is not large, there is no need to rent a special venue, and the number of participants is not limited, and it can be carried out by one or more people. In addition to rope skipping, you can also run to the finish line while shaking the rope at a certain distance, and the speed of the race.

Jumping rope burns about 1,000 calories per hour and keeps the heart rate at about the same level as jogging, but it can avoid knee and ankle pain caused by running. It can be seen that skipping rope is a simple, convenient and easy-to-participate sport.

1. Skipping rope is fast. Skipping rope is an aerobic exercise, and if you want to achieve the best effect, you need to maintain the amount of exercise for a long time. To lose weight by skipping rope, the minimum should not be less than 30 minutes, because less than 30 minutes will not achieve the purpose of burning fat at all, and the maximum should not exceed 2 hours, because more than two hours of overtraining will make the body extremely tired.

2. Sit-ups are mainly to bury the core to exercise the abdominal muscles, which belongs to muscle strength training, in addition to reducing abdominal fat, it is not of much help to other parts of the body

1. Skipping rope is fast. Skipping rope is an aerobic exercise, and if you want to achieve the best effect, you need to maintain the amount of exercise at which age you need to maintain it for a long time. By skipping rope**, the minimum of bending and digging should not be less than 30 minutes, because less than 30 minutes will not achieve the purpose of burning fat at all, and the maximum should not exceed 2 hours, because more than two hours of overtraining will make the body extremely tired.

2. Sit-ups are mainly to exercise abdominal muscles, which belong to muscle strength training, in addition to reducing abdominal fat, it is not of much help to other parts of the body

Skipping rope should be the most economical and convenient way to exercise in addition to running. When the body jumps up with the rope, the whole person is in a state of exercise, which is very effective for burning excess body fat, so those who want to work out can try more. Jumping rope may seem simple, but there are many things to pay attention to.

Take a chestnut: many people think that the higher the jump rope, the more awesome it is, and the greater the swing, the better the consumption effect. Actually, from a fitness point of view, this is unscientific.

Generally speaking, the correct movement of jumping rope should be like this. Preparation: Rope at the back of the calf, arm clamp, abdomen, chest slightly.

Action process: keep the big arm clamping the body, shake the lower arm and wrist, throw the rope forward, and each time the rope is about to touch the ground, the ankle gently stands on tiptoe, bends the knee slightly and tucks the abdomen, so that the soles of the feet and the ground are lifted away from the height of about the diameter of a rope, and the cycle is in turn.

Don't deliberately pull your legs back, but learn to use the strength of your ankles.

Many people like to flirt when jumping rope, and even think that the higher the flirtation, the better, just like the young lady in the picture below, she thinks she is beautiful, but the old editor is anxious for her knees. Because of this backward leg jump, the heel generally touches the ground first at the moment of landing, so that the arch of the foot cannot be used to absorb shock, resulting in direct impact on the knee joint, which can easily cause knee pain.

So, you must learn to jump with your ankles, and your heels are always off the ground during the rope skipping process. There are several advantages to jumping in this way, one is that the range of action is small and it is more labor-saving; The second is to help strengthen the strength of the ankle joint while skipping rope and prevent foot breakage in daily life; The third is to avoid the large vibration of the whole body and reduce the probability of knee pain caused by skipping rope.

You don't need to swing the jump rope with your shoulder, you can learn to use your forearms with wrist strength. Don't be like the little yellow chicken in the picture below, too large swing amplitude is a senseless waste, and it affects the beating speed. Like the little girl in the picture below, clamp your big arms together and use the strength of your small joints to swing the jump rope.

You don't need to jump hard, just pass.

Jumping rope is not used to improve jumping, but to achieve the effect of fat burning through continuous jumping, so when jumping rope, the height of the jump is just right for the rope to pass through the soles of the feet is the most perfect. Moreover, it is important to know that the higher you jump, the greater the impact on the joints when you land, and at the same time, this is one of the reasons why the use of excessively long ropes is discouraged.

To wear shoes, wear running shoes or shoes with soft soles.

All for health, reduce unnecessary consumption, especially for the joints, so it is not recommended to skip rope barefoot, and it is also important to have a rope that hurts to the feet.

Finally, reasonable arrangement of the intensity of skipping rope, step by step and long-term persistence can have good results. Finally, and often overlooked, after jumping rope, you must stretch, and the main parts can be concentrated in the lower limbs, such as the calves, quadriceps, hamstrings, and glutes.

You need to pay attention to your skipping movements, you need to pay attention to your skipping method, you need to pay attention to your skipping frequency, you need to pay attention to your skipping time, and you also need to pay attention to warm-up exercises before skipping rope, these are all sports points that you should pay attention to when jumping rope.

Be sure to stretch before jumping rope, you must learn to jump with your ankles when jumping, your heels are always off the ground, don't try hard to jump high, this is more labor-saving, remember to wear running shoes, and remember to stretch after jumping.

Before jumping rope, you must do a good job of warming up in advance, but also protect your knees, you should choose a pair of sneakers that suit you when jumping rope, and you should also choose a flat place, and the amplitude of jumping rope should not be too large, and the amplitude of skipping rope should be smaller.

Fitness novices often have such a misunderstanding, as long as the exercise time reaches the amount of exercise, you can**. In fact, you should know that the real guarantee of the effect of the exercise may be the quality of the exercise. At the same time, the way of exercise is also an important aspect, which means that we have a lot of choices for exercise, such as jogging in aerobic exercise, some exercises from exercise to muscle strength.

Jumping rope is not only a convenient, space-free exercise, but also a great cardio exercise. Basically, everyone understands this sport, and I also used it as a game when I was a child. But many people don't know the essentials and details, it's simple to correct, and the effect will be better.

If you want to jump rope with ease, then mastering the essentials of the movement is key:

The first is to exert force correctly, mainly relying on the arms and wrists to drive the jump rope, keep the upper body straight, and try to relax. Push your calves upwards and tuck your abdomen, keeping your center of gravity relatively stable, looking straight ahead with both eyes, and paying attention to keeping the frequency of skipping the rope consistent with the frequency of jumping.

Second: choose the right sports venue.

Choose a relatively open and flat ground, and try not to jump rope in places where the terrain is uneven, there are too many items or people around to avoid accidents.

Thirdly, the cross jump, like the basic jump, requires tightening the core muscles of our abdomen and jumping rhythmically between the left and right feet. This jumping method can enhance the flexibility of our body and at the same time can effectively prepare for more difficult jumping methods. On the basis of the straddle jump, we may not be used to this movement at first, but once we become proficient, we can better work more muscle groups.

Jump left and right to tighten the abdominal core. Although this movement is more strenuous, the effect will be twice as effective with half the effort, and it can deeply exercise our abdominal muscles.

Fourth: Gradually increase the difficulty.

After a period of training, if you continue to do a single action, the effect of burning fat will decrease. Therefore, after mastering the basic skills of skipping rope, you can try to jump up and down, cross, jump back and forth, and raise your legs to achieve better training results.

The above four points of jump rope can help us achieve the effect of fat loss. If you want to achieve a better fat-burning effect by jumping rope, you may wish to try it by following the above points, so that your fat loss effect can be extended for another 3 hours after exercising. If this continues, this summer will definitely give you a chance to show off your body to the fullest.

Correct force, rely on the arms and wrists to drive the skipping rope, keep the upper body straight, try to relax, push the calf upwards hard, tuck the abdomen, keep the center of gravity relatively stable, look straight ahead with both eyes, and pay attention to keeping the frequency of the skipping rope consistent with the frequency of jumping.

1.Jump with both feet, with a rebound action: every time you jump over the rope, put your feet on the ground together;

2.Jump with both feet without rebound action, that is, jump over the rope continuously;

3.One-legged jump: It is to jump with two feet in turn, much like the movement of running. Speed of jumps: Slow: 60-70 jumps per minute on average. Faster: 140-160 jumps per minute on average.

What I want to say is that ** is actually a process of building muscle, and only with muscle can you burn more fat. Don't be afraid to grow muscles, if you are a girl, you will not be able to grow muscles. Sit-ups and push-ups can't lose fat, because they belong to anaerobic exercise, which will build muscles, and fat loss should be done aerobic exercises, such as jogging, not fast, for a long time, about 40 minutes, and skipping rope can also lose fat.

Sit-ups and push-ups can play a role in tightening the body, for example, sit-ups can exercise the muscles of the suit to tighten the abdomen, so that there is no belly, but the effect is not large, but it looks like the belly is small. The same is true.

These two items can be done more to make the body shape better, or to do more aerobics, at least more than 30 minutes, because before 30 minutes is to consume energy, only after the start to consume fat.

Pay attention to your diet, don't go on a diet, eat small, frequent meals, eat more fruits and vegetables, and eat less greasy.

Thank you.. I hit it myself.

Do push-ups and sit-ups affect height gain? What should I do with my diet during this period? I want to grow taller, and I've been using it for 1 and a half years. I have two friends who use it with me. We all use it differently.

Running backwards, oh good. Remember to pull the ligaments after exercising, and pay attention to controlling your diet.

Just do it slowly, don't get tired.

If you want to train your abs, you can run or jump rope after exercising your muscles.

The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as only 10 sit-ups. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.