How to improve your skipping skills? How to improve jump rope?

How to improve skipping skills without stepping on the rope? Master the method and double the fat loss effect!

The length of the skipping rope can be used with both feet together or one foot in the middle of the skipping rope, hunger rock holds both ends of the rope with both hands, bends the elbows of both arms at right angles to the side of the body, and then straightens the skipping rope, and uses the positive rope to practice.

Lean forward slightly, with your forehead in mind, so that your center of gravity leans forward. This technique is mainly good for increasing the speed of the forward swing, but also for fast tiptoe jumping. Elbow joint**, reduce the load of arm movement, and use the rotation of the wrist to speed up the rope rotation when walking in the world.

Try not to bend your knees and jump on tiptoe without touching your heels, so that you can complete the jump rope with the lowest bounce.

Load.

The main difference between weighted skipping rope and ordinary skipping rope is to increase the weight of the body, weighted skipping rope is a very difficult exercise, and more calories will be consumed in this way. Ordinary people only need to choose an ordinary skipping rope, regardless of jumping with two feet, jumping with one foot, double shaking and so on. If you feel relaxed in the process of skipping rope, you can choose weight-bearing skipping rope, which can improve the intensity of the exercise and increase the effect of the exercise.

Precautions for skipping rope.

When jumping rope, it is best to wear sportswear or light clothing, and wear soft-soled cloth shoes or sneakers, so that you will feel relaxed and comfortable when you move, and you are less likely to get injured.

Jumping rope is a relatively intense exercise, and you must prepare all parts of your body before practicing. In particular, the ankle, wrist, shoulder joint, and elbow joint must be moved. Jumping rope is to jump and land with the forefoot, remember not to land with the whole foot or heel, so as not to shock the brain, when jumping in the air, do not bend the body extremely, and become a natural bending posture.

When jumping, breathe naturally and rhythmically.

How to increase jump rope speed is as follows:

1. Skipping rope involves the lower limbs and arms, so if you want to speed up, it is best to exercise the muscles of the arms and lower limbs.

2. The choice of rope is also more important, buy a rubber rope, which is heavier and faster than ordinary rope to jump up and save effort.

3. The best adjustment length of the rope: step on the rope with your feet and pull it up to a position slightly below your shoulders.

4. When skipping rope: use Zhongzheng's wrist to rotate and exert force, and the feet should be too high off the ground and the knees should be slightly bent.

5. You can use the "rhythm method" to silently count 1,2,3,,2,3,4 in the process of jumping. Step by step, don't pursue speed too much when jumping rope at the beginning, you should slow down the pace and not hook the speed of the feet, and slowly accelerate after finding the feeling.

Benefits of Jump Rope

1、****。

Jumping rope has **** benefits. Because the fat-burning effect of jumping rope is 2 to 3 times that of running. If you insist on skipping rope for a long time, you can effectively burn fat in the legs, buttocks and abdomen, so as to achieve the best effect.

2. Prevent osteoporosis.

Jumping rope has the benefit of preventing osteoporosis. Because skipping rope can promote bone cell metabolism, prevent osteomalacia, and increase bone strength.

3. Skipping rope can enhance physical fitness.

Jumping rope is beneficial to the bones, muscles, lungs, and vascular circulatory system, which can speed up the metabolic rate and improve the locomotor system, respiratory system, and cardiovascular function.

Jumping rope is a sport that both exercises the body and helps improve coordination. In rope skipping, speed is an important indicator of the eye. Here's how to increase your jump rope speed.

Strengthens muscles.

Jumping rope requires foot and arm strength, so strengthening the muscles of the hall can increase the speed of jumping rope. You can skip the rope normally many times repeatedly, increase the skipping time, and gradually increase the number of skipping ropes to strengthen the muscles.

Proficiency in basic techniques.

In the process of skipping rope, it is very important to master the basic skills. If you are not proficient, you will waste a lot of effort and affect your skipping speed. Therefore, before skipping rope, please learn the basic skills, such as the rotation of the wrist, the capture of the rhythm, etc., and master the basic rhythm of skipping rope to better improve the speed of skipping.

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Increase the difficulty of jumping rope.

Increasing the difficulty of skipping rope can stimulate your own spirit of challenge and improve your skipping speed. Try using a lighter jump rope or increasing the number of jumps per minute to increase your jump rope speed and challenge your limits.

Cooperate with breathing. When jumping rope, pay attention to the alternating breathing of the nasal cavity and mouth, and coordinate the breathing so that the body can get more adequate oxygen**, thereby increasing the speed of skipping rope.

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Be patient and persistent.

Improving your skipping speed requires patience and persistence, and only by constantly practicing repeatedly can you gradually improve your skipping speed. During the practice, you should make a reasonable plan according to your own situation, gradually increase the difficulty and time of skipping rope, and constantly break through yourself.

In short, to improve the speed of skipping rope, you need to master the basic skills, enhance muscle strength, strengthen breathing coordination and other methods, and constantly try and upgrade in your daily practice. Only in this way can you get better results, improve your skipping speed, and enjoy the happiness and harvest brought by skipping rope.

If you want to improve your speed and skill in jumping rope, there are several ways:

1. Bend the body. In the skipping rope, lowering the center of gravity of the body and bending the body to skip the rope can effectively improve the speed of the skipping rope, because this can reduce the roundness distance of the skipping rope, and at the same speed, it can improve the rotation speed of the skipping rope and Liang. Bending the body can keep us round, not straight, which can increase the success rate of skipping rope and reduce the difficulty.

2. Reduce the jump height.

The lower the jump height, the faster the continuous jump, and the faster the jump rope, so when jumping rope, if we want to improve the speed of the jump rope, we can reduce the jump height, which is an indispensable factor for improving the speed of the jump rope. The lower the altitude, the faster it will land under the same gravity conditions, and the faster it will take off again.

3. Increase wrist strength.

Wrist strength is also very critical to improve the speed of jumping rope, which directly determines the frequency of laughing wide jump rope, which in turn affects the speed. Therefore, we should increase the training of wrist strength, and we can improve the strength of the wrist by increasing the speed and time of the rope shake in the skipping rope through the wrist force ball and wrist strength machine, so as to help us improve the speed of the rope skipping.

4. Increase body coordination.

For the sport of skipping rope, the requirements for body coordination are very high, and body coordination is also very effective for improving the speed of skipping rope. If you want to improve the speed of skipping rope, the success rate of skipping rope is very critical, body coordination directly determines the cooperation of hands and feet in skipping rope, to directly determine the success rate of skipping rope, and body coordination is very critical to the speed of dry rope jumping. We can improve our body's coordination by jumping rope and crossing our hands and feet.