How to jump rope correctly, how to jump rope correctly?

Efficient fat burningSimple and efficient fat loss exercises to teach you the correct skills of jumping rope.

Teach you how to jump rope correctly, not only without hurting your knees, but also **.

When swinging forward, keep your upper arms as close to both sides of your body as possible, and let your elbows abduct slightly, and your upper arms as horizontal as possible, and use your wrists to make a circle on your sides.

When jumping rope, pay attention to jumping and landing with the forefoot, and be sure not to land with your full foot or heel, otherwise it will cause the brain to be shocked, and you should pay attention to jumping in the air.

Generally speaking, there is no limit to the time for skipping rope, and it is important to note that you should not skip rope within half an hour before and after meals. And do not drink a lot of water before jumping rope.

Hold the handles at both ends of the rope with both hands, it is recommended to step on the middle of the rope with one foot, and bend the elbows of both arms to raise the forearm flat, if the rope can be straightened is the appropriate length.

Introduction: As we all know, skipping rope is a relatively common sport in our daily life, which is loved by many people, and skipping rope is also good for our body, but many people skip rope with irregular movements, so they are prone to injury, so how should we jump rope correctly in life? <>

To jump rope correctly, you should first keep your body standing naturally, with your feet slightly staggered and your eyes looking forward. Our upper arms should be close to our body, our elbows should be slightly bent outward, and when we swing the rope, we should rely on our wrists instead of our whole arms. For the speed of shaking the rope, we should be even and rhythmic, and when jumping rope, the toes should land on the ground, so that the shoulders should be relaxed, the calves should be bent at the right time, and the body should not be too stiff, otherwise it will become very tired.

At the same time, in the process of jumping, we should pay attention to adjusting our breathing rhythm to effectively cushion the impact on the knee and play a protective role. <>

We must know that skipping rope is not the higher the jump, the better, this kind of jumping will cause great damage to our knee and ankle joints, and it is easy to get injured. When jumping rope, the top must be close to our body, if we open our hands away from the body, the power will be consumed very quickly. In addition, when we jump rope, we should move lightly, not very loudly when we land, which will not only hurt ourselves, but also make our legs numb.

Whether it's for ** or exercise, skipping rope is a very good choice. No matter what kind of sports have a certain amount of knowledge, we must warm up before jumping rope. At the same time, we must choose the right rope length, whether it is too long or too short, it will affect our movements.

In addition, skipping rope is an aerobic exercise, which tests our endurance and strength very much, and incorrect movements will make our physical energy consume very quickly, and we may lose our strength after a few minutes.

The correct action of skipping rope, the upper arm is close to the sides of the body, the lower arm is abducted, the wrist is shaken the rope, the feet are together, the skipping rope is 2-3 minutes, the height of the skipping rope is 3-5 cm, start the skipping rope, pay attention to the arc swing of the wrist, there is a slight knee bending cushioning action when landing, the jumping feet and knees are usually straight, the calves can not be significantly bent, the breathing should be rhythmic and relaxed, the skipping rope can be effective**.

A correct way to jump rope is um, jump with both legs, and then um, so that the whole group can be exercised, and you can not jump too fast, jump too fast, no, the body will not be able to stand it, and you should jump rope at a constant speed.

Start by allowing your body to stand naturally relaxed, feet apart, eyes looking ahead, and elbows slightly bent outward. Then start jumping rope, use force on your wrists, touch your toes on the ground, and shake the rope at an even speed. When jumping rope, relax your shoulders and breathe evenly.

To jump rope, you must first choose the right length of the rope, and then use your wrist to shake the rope from behind your head to the front and jump with both feet.

The correct rope skipping action is to keep your arms close to your sides, stretch your lower arms, shake the rope with the strength of your wrists, and bend your knees slightly to make a cushioning action when you land.

First, hold the skipping rope handle in both hands, and then swing it around, jumping along with the jump rope according to the float of the skipping rope.

Skipping rope pays attention to the coordination of hands and feet, some people are born to jump rope well, most people still have to practice, almost a week should be able to 100 constant.

Breaking the rope often can make people uncomfortable, ** can also be combined with other multiple movements (such as jumping jacks) to form a group of movements to do interval exercises, the effect is good and can also effectively shorten the exercise time.

Jumping rope correctly requires good body coordination, and you need to keep your feet off the ground when the jump rope is at its lowest, and then repeat several times.

Be sure to choose the right venue, try to choose on the ground, so as to avoid leg injury, can avoid joint injury, and be sure to pay attention to the sole of the foot when jumping rope.

The correct posture of skipping rope, I think the first ** is very correct, you can hold that posture to pick.

Efficient fat burningSimple and efficient fat loss exercises to teach you the correct skills of jumping rope.

The correct way for novices to jump rope is to learn to exert force at the wrist in 1 minute.

Here's how to jump rope correctly:

Before jumping rope, you must choose a rope of the right length, if the rope is too long, there will be no strength to throw it, and you will not be able to jump fast, and if the rope is too short, it will tie your hands and feet, hindering the stretch of the body. Skipping rope is a sport that pays attention to the coordination of hands and feet, generally the hands begin to shake the rope, the feet have to jump up, and the timing of the jump is very particular, otherwise it will touch the feet. Try not to jump too high in the jump rope, people can easily feel tired and jump unfast.

The process of skipping rope generally relies on the rotation of the wrist to drive the rope to swing, which can save effort and jump faster. Try to maintain a stable rhythm in jumping rope, jumping too fast and the body load is relatively large, and it is easy to make mistakes, and jumping too slowly is not easy to coordinate hands and feet. When jumping rope, pay attention to your breathing and try to keep your breathing steady.

The correct way to jump rope is to stand with your body naturally staggered with your ankles slightly apart, facing forward, and looking ahead. Hold the handles at each end of the rope with both hands, usually step on the middle of the rope with one foot, bend the elbows of both arms to raise the forearms flat, and the rope is straightened to the appropriate length.

The upper arm is close to the body, the elbow is slightly bent outward, the palm is opposite or the wrist is downward to shake the rope, and the body side does a uniform and rhythmic circle movement. When swinging forward, the upper arms are close to the sides of the body, the elbows are slightly abducted, the upper arms are approximately horizontal, and the wrists are used to make a circle on the sides of the body.

Point your toes to the ground, jump and land with the balls of your forefoot, remember not to land with your whole foot or heels, relax your shoulders, and tighten your waist and abdomen. When jumping in the air, don't bend your body too much, but become a natural bent position, and don't straighten your calves. At the same time, breathing should be natural and rhythmic, and you should pay attention to closing your mouth when jumping rope to prevent your teeth from hitting your tongue.

How to jump rope correctly, sedentary office workers and student parties are particularly in need of exercise, exercise is conducive to our human body to enhance the body's immunity, aerobic exercise is very good for our body, let's take a look at how to jump rope correctly.

Correct movement for jumping rope: keep your arms close to your sides, abduct your lower arms, shake your wrists and bring your feet together, and perform a bouncing exercise for 2 to 3 minutes (3 to 5 cm in height). Start jumping rope and pay attention to the curved swing of your wrists.

When landing, there is a slight knee bending cushioning movement. The knees of the feet that jump are generally straight. The calf should not have significant knee flexion.

Breathe in rhythm and relax your whole body.

Beginners start with 10 to 20 jumps, and after a 1-minute break, repeat 10 to 20 jumps. Non-beginners can jump 30 times, rest for 1 minute, and then jump 30 times.

Skipping rope is an aerobic exercise, and it is okay to stick to skipping rope. There are a few things to keep in mind when jumping rope:

1. When skipping rope, you should wear soft, lightweight high-top shoes to avoid ankle injury.

2. When jumping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated to prevent sprains.

3. The rope is soft and hard, and the thickness is moderate. Beginners usually use a hard rope, and after becoming proficient, they can change to a soft rope.

4. If the weight is relatively large, you must take up and fall with both feet at the same time, and do not jump too high, so as not to hurt the joints due to too much weight.

5. Skipping rope should be gradual, don't jump thousands of times at a time, it will hurt your knees too much.

6. After jumping rope, you should do about ten minutes of leg stretching, which will help reduce muscle soreness after exercise, stretch the leg line, and make the leg shape look better.

7. Girls must wear sports underwear when skipping rope to prevent damage to their chests.

One: Skipping rope is mainly wrist force.

This saves physical strength, and it is not easy to get tired if you jump a lot. Some people jump too much and their forearms get sore, and that's because the forearms also move with the rope. In addition, the palms of the hands should not be facing upwards, but as far down or opposite each other as possible.

The palms are facing down for easy wrist effort. It is also important that the arms hang down to the hips, and the arms should not be spread to the sides, and the hands should not leave the body in front of them.

This allows you to concentrate all the strength of your arm on your wrist and burst out. Personally, I recommend that jumping rope start with basic movements. Tuck your arms in, but not too nervous, straighten but not stiffen, and look straight 5 meters ahead with your eyes.

Two: After learning the movements of the hands, the rest is the feet.

Use the forefoot to take off and land, remember not to use the heel to the ground, otherwise a long jump will damage the brain, ankle and spine. The knees are slightly bent, which can ease the impact of the knees and ankles when they are in contact with the ground, prevent injury, and most importantly, avoid stretching your feet forward after jumping, otherwise you will not be able to jump after the difficult action of high jumping, and even there will be danger. When jumping rope, it is advisable to allow the rope to pass.

When jumping, don't bend your body extremely, and be in a natural bending pose. When jumping, breathe naturally and rhythmically. Some people think that jumping rope is a sport that can easily hurt the knees, but in fact, the impact force of jumping rope on the knees is only 1 7 to 1 2 of running.

And as long as you can master the skill of jumping rope, bend your knees slightly, and land on the ground with your forefoot, you can reduce the impact on your body.

Three: The light will not be able to do a very coherent jump.

Mastering the rhythm of skipping rope will be easier, coordination exercises are actually very simple, do not take the rope to jump empty, but the hand should have the action of skipping rope, double shake on the empty two circles, three shakes three times. Different movements can be interspersed with rhythmic exercises, such as single shake - double direct flight - double direct flight - single flight - double direct flight. You can also simulate whatever action you think in your mind irregularly.

Practice a lot, then use a rope. Do not stop immediately after strenuous rope skipping exercise, continue to skip rope at a slower pace or walk for a period of time to allow blood circulation to return to normal before stopping. After that, do some relaxation exercises that stretch your thighs and calves.