Is there any secret to a double shake jump rope? Double shake jump rope skills

1. Place the skipping rope before practicing the skipping rope. Place the jump rope in the crooks of both knees, or hang naturally down to the heels.

2. Choose the right length of skipping rope. It is not good to skip rope if it is too long and too long, which is not conducive to smooth practice skipping rope. You can choose the right length of the jump rope according to your height.

Before jumping rope, you can drag both ends of the skipping rope to the longest, the skipping rope is stuck in the crook of the knee, and the arm is just straight, indicating that the length of the skipping rope is suitable.

3. When jumping rope, use your wrist to drive the skipping rope, not your arm. When jumping rope, try to avoid large shaking of the arm, but rotate the wrist flexibly to jump the rope, so that the jump time is long and not easy to get tired.

4. Grasp the timing of the jump rope and start jumping again. At this time, the most important thing to practice skipping rope is to jump rope from the bottom when jumping with both feet, which requires the coordination of hands, eyes, feet, and brain.

When the jump rope is about to reach the knee area, the feet will jump, and it is easy for the jump rope to trip over the feet if it is too fast or too slow. Don't jump too high, otherwise you will lose your strength for a long time and you will soon be unable to jump.

5. Master the height of the skipping rope. If the skipping rope is thrown too high, the skipping rope basically does not touch the ground; Throwing too low, and the jump rope hitting the ground for a long time will increase the mistake. Ideally, the jump rope only has about 20 lengths touching the ground.

"Double rocking" skipping rope is a method of continuous jumping after jumping with both feet, passing the rope twice from the feet (around the body for two weeks), landing on the ground with both feet to cushion.

1. Skills. 1. Skipping rope selection skills.

When the rope jumps no more than 10 cm above the ground, it can pass under the soles of the feet, and the rope swings over the head no more than 3 cm. Girls can be appropriately longer to prevent the rope from touching the hair and causing mistakes, but it should not exceed 5 cm.

2. Jumping skills.

When jumping, the hip, knee and ankle joints should be fully compressed, and only the elastic force of the forefoot should be used to quickly bounce the body when jumping, and the extension of each joint should be reduced to a minimum; It is strictly forbidden to have calf tucking movements; After taking off, the body actively falls. Increase the landing speed and speed up the bounce frequency to achieve the purpose of being fast.

3. Take-off skills.

When jumping, try to lower the bottom height, reduce the time spent on each jump, and speed up the frequency; Every time the rope crosses the foot, it must be hit to the ground to reduce the number of mistakes caused by the rope hanging foot and improve the performance of rope skipping.

4. Rope shaking skills.

When shaking the rope, the two arms are required to hang down naturally to the side of the body, the big arm is close to the body, the wrist drives the small arm to rotate externally, and the tiger's mouth is slightly provoked outward. When jumping rope. Use the big arm to drive the small arm, and the small arm to drive the wrist to turn the rocking rope.

This method is at the center point of the height of both hands downward, can shrink the rope to the shortest, the smallest radius of rotation, not only save effort, speed up the speed of skipping rope, and the wrist rotation amplitude is small, improve stability.

2. Summary. The essentials of skipping rope can be summarized as: chest up, abdomen, and knee bending. Looking down in front of the eyes, the arms naturally droop to the sides of the body, the wrists are externally rotated, and the tiger's mouth is slightly raised outward.

When skipping rope, the big arm drives the small arm, and the small arm drives the wrist to shake the rope slightly, the foot is not more than 10 cm from the ground, the rope is not more than 5 cm over the head, and the hip, knee and ankle joints are fully compressed to minimize the extension of the joint. Make the body a whole. When jumping, only use the elasticity of the forefoot to quickly bounce the body, and actively fall down after lifting, so as to improve the performance of skipping rope.

The final version of the jump rope double shake introduction, have you learned?

Single-up a few times in a row, to be fast, and then try to jump high, shake the rope speed to be fastest, and then jump single, and then accelerate the high double shake, repeat, the master can generally double shake can insist on five times in a row, take your time and don't hurt.

First quickly single shake jump, as fast as possible, and then you can try to make a high jump, the speed of shaking the rope should not slow down, there will always be a success a few more times, and then follow the method and feeling of success, continue, about 3-5 days of practice, you can jump about 10, you can match vertical jump exercises or step exercises. After 10 days, it will definitely work.

Skipping rope still needs to pay attention to the correct posture, such as the coordination of hands and feet, which can also help improve speed

1. Hand movements:

1. Skipping rope is mainly wrist force; 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.

2. The arms naturally hang down to the hips, the big arms should not be opened to the sides, and the hands should not leave the body on the front side (the hands are slightly backward when jumping backwards). In this way, all the strength of the arm can be concentrated in the wrist and burst out; It is easy to lose force when the arm is opened, and the palm of the hand is upwards and the wrist cannot exert force, and the difficult technical movements will not be able to be done in the future.

When you first learn, the technical content of single and double shakes is not high, and when you practice to the more difficult three or four shakes, you will know how important this action is to improve your technical level and be able to do a variety of tricks.

Skipping rope should start from the basic movements, consciously change the wrong movements back, put your arms in, relax your mood, naturally straighten your body, and look straight forward with your eyes 5 meters ahead. It is possible to break through the difficult movements when you develop a habit.

Second, the movement of 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 knee is slightly bent to soften the impact of the knee and ankle when it comes into contact with the ground and prevent injury.

The most important thing is to avoid stretching your feet forward after jumping, otherwise you will not be able to jump continuously after the difficult action of high jumping, and even be dangerous. 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 according to expert research reports, 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.

When jumping rope, it is best to use the forefoot of the foot to jump or land, do not land the heel, which will be easy to overshake, there is a certain damage to the brain, and when swinging upward, the big arm is attached to the sides of the body, mainly with the forearm, and the rope should also be selected according to the height of the individual.

It is best to use the forefoot to jump and land, and do not land with the heel or, which will easily cause the brain to be strongly vibrate, which will affect the growth and development of the brain, in addition to the rhythm of breathing.

Jumping rope is a safe and healthy aerobic exercise, it is best to jump up when the person is in a slightly bent state, but do not bend excessively or in an upright state, which is easy to cause muscle strain, and the big arm should be close to the sides of the body when jumping forward.

In addition, when the upper arm is exerted upward, it is mainly used to exert force with the wrist, so that the forearm can complete the action smoothly when swinging the rope and skipping rope, and at the same time, when the rope lands, the feet should be in a state of jumping, so as not to step on the rope and cause the phenomenon of falling, and the rope should also take a suitable length.

Tool Material: Rope.

Method steps.

Skipping rope double shake: In fact, in popular terms, it is to take a jump, and skipping rope is passed twice from the soles of the feet, which requires the strength of the hand and the bounce force called the body, as well as the coordination ability of the body. It is a difficult sport.

The double shake jump rope is just a few points:

1.The coordination of hands and feet requires a sense of rhythm, and it can be said that every double shake will have its own sense of rhythm, and the first thing we need to practice is this sense of rhythm.

2 Exercise: We can skip rope for the first time. Take off (don't deliberately force the action) At the same time as jumping, pat your crotch twice with both hands to find the feeling of feasting (while jumping to the highest, your hands are also rhythmically clapped twice) to find the rhythm you are used to.

2.The feet are naturally together, the eyes are looking ahead, the natural battle stands, the knee joint is slightly bent for revenge, the feet are not kept straight, relying on the calves, thighs and hip muscles for buffering, and gradually find coordination without deliberately shouting to think about him, when the soles of the feet land on the ground, you can jump again faster, and you can shout slogans to find a sense of rhythm when practicing.

3.The force of the hand needs to be forced by the wrist, elbow, and shoulder, and the forearm drives the wrist to shake the rope.

4.It is the abdomen, which needs to be tucked in, and the body can be more coordinated by gently staring at the silver and closing it back.

5.Finally, it is unwavering perseverance, we must insist on doing a good job in order to succeed.

Summary. Hello kiss this side for you to inquire, double shake jump rope skills 1Before learning double shakes, you need to be able to easily complete 100 single shakes without interruption.

From the perspective of exercise physiology, the speed of training will directly affect the intensity of training, and the intensity of training will directly affect the consumption of the human body. The height of the double shake jump will be higher than the single shake, so we will jump slightly higher distance. Jump up, form your body in a line, and come down with your toes on the ground, knees bent, and then quickly kick yourself off the ground.

Try to draw a square jump in place.

Hello kiss this side for you to inquire, double shake jump rope skills 1Before learning double shaking, it takes a very easy Xunkong beam to complete 100 single shakes without interruption. From the perspective of exercise physiology, the speed of training will directly affect the intensity of training, and the intensity of training will directly affect the consumption of the human body.

The height of the double shake jump will be higher than that of the single shake, so we will jump slightly higher distance. Jump up, form your body in a line, and come down with your toes on the ground, knees bent, and then quickly kick yourself off the ground. Try to draw a square jump in place.

2.The distance of the rope for jumping double disturbance shake needs to be much wider than that of single swing, step on the rope with your toes, the jump rope grip is aimed at the collarbone or upper chest position, the forearm naturally hangs down, and the rope should be loose on the ground. The double shake is to turn quickly and need to shake it vigorously, and the bottom end of the grip is flush with the root of the palm of Qin Ran, and hold it slightly harder.

The double shake skipping rope tips are as follows:

1. The distance of the rope.

The spacing of the rope for jumping double swing must be much wider than that of single swing, step on the rope with the soles of your feet, point the butt of the fly gun to the neck or upper chest, and of course the arms are loose, and the rope should be loose on the ground.

2. Hold the rope. In the case of jumping single shake, you can hold it slowly, but the double shake is to rotate quickly and must be thrown strongly, so you need to hold the inside of the **, the bottom of the grip is flush with the root of the palm, and hold it slightly hard (if you relax the grip, you can't feel the force transmission of the wrist to the grip).

3. Body posture.

Naturally hold your chest up, keep your feet together, tighten your abdomen, and tighten your buttocks. The forearm hangs down naturally, the elbow is slightly in front of the body's beam, and then use this posture to shake the rope to fix the muscle memory (record a ** for yourself, to ensure that you can stably complete 100 movements without deformation).

The height of the double shake jump will be higher than that of the single shake, so we have a slightly higher spacing in the case of a good jump. Jump up, form a line, come out with the soles of your feet on the ground, bend your knees, and then quickly kick yourself off the road. As much as possible, don't animate a square jump in place.

If you can continue to do this pose and maintain the original regional pattern, you will move to the next step, and after jumping, you will quickly hit the sides of your body with the palms of both hands, and once when you are on the ground. Don't be in a hurry, make sure that every jump is right and make sure that the "few shots" are done in mid-air.

Skipping rope double shake technique:

First of all, you must ensure that you have a certain amount of physical fitness and coordination, you can break down the hand movements and jumping movements, and maintain a rhythmic rope skipping action at the beginning.

Choose a jump rope of the right length. The longer the jump rope, the greater the force required to use the wrist, and the time for the jump rope to circle will be correspondingly extended, making it difficult for the slider to complete two movements in the jump time.

The correct movement when taking off is to straighten your legs instead of curling your calves, which will increase the movement of your body during the air time and affect the overall coordination. When jumping with a double shake skipping rope, the feet must be together, otherwise once the "fork" is "forked", there will be a pause and tripping, so when exercising, we should pay attention to the coordination of the feet together and the jumping of the feet.

When jumping rope, the wrist part of the rope should be used for the force, not the elbow or shoulder, which can be regarded as the center of the circle, the longer the radius, the longer the time for force transmission, so to achieve 2 times of skipping rope, you need to use the wrist to exert force. If you want to jump fast, use the forefoot strength of both feet when jumping, and the elasticity of the forefoot will bounce the body, which can not only save the time of bounce once, but also help to replace the next bounce action more quickly.

Finally, it takes a long period of exercise and perseverance, and you can't give up because of the failure you started with. Slowly, after exercising physical strength and coordination, you can complete the double-shake skipping rope action.

It is necessary to shorten the time difference between each jump and the next jump, and at the same time pay attention to the coordination of movements. The success teaching method can be used to complete the corresponding reps within the specified time and without mistakes.

Training method of double shake jump rope

1. If you want to practice the double swing jump rope, first of all, you have to exercise the strength of the arm, when the double shake jump rope, the swing rope of the arm is shaken up through the upper part of the arm and the lower part of the arm, then the upper part of the arm must be there, so you must exercise the upper swing strength and staying power of the arm.

2. When jumping off the double shake jump rope, the feet must be together, otherwise once the "fork" is "forked", there will be a pause and tripping, so when exercising, we should pay attention to the coordination of the feet and the jumping of the feet.

3. When practicing double shake skipping rope, you should also focus on training your bounce ability, double shake skipping rope everyone knows, once the bounce is not good or not enough, you will definitely step on the rope directly, so you should train the bounce power of your legs.

4. If you want to jump fast, use the forefoot strength of your feet when jumping, and the elasticity of the forefoot will bounce up the body, which can not only save the time of bounce once, but also help to stop and replace the next bounce action more quickly.