The right way to jump rope, how to jump more in a minute

The correct way to jump rope.

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.

When jumping rope, use the forefoot to jump and land, and remember not to land with the whole foot or heel to avoid brain shock. When jumping, don't bend your body extremely, and be in a natural bending pose. When jumping, breathe naturally and rhythmically.

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 do abduction and internal rotation movements, so that the two hands make a circle movement on the side of the body. Each time it is shaken, the rope goes up and down from the ground behind it, and rotates around for a circle, and the speed of the rope rotation is proportional to the speed of the hand-cranked rope, and the faster the shake, the faster the rope rotates.

Relaxation exercises are indispensable.

Beginners should not jump too fast at first, and pay special attention to the stretching of the calf muscles, in principle, you can take a break every time you jump. To achieve the desired effect, a minimum of 100 beats per minute is required, and the ideal heart rate is about 150 beats per minute.

If you can jump to 140 times per minute, then as long as you jump for 6 minutes, the exercise effect is equivalent to jogging for half an hour, and after jumping rope and then jogging, you will also find that your lung capacity is getting bigger and bigger.

The right way to jump rope! Be sure to warm up before jumping and practice the flexibility of your joints!

The correct method and skills of skipping rope, let's learn about it together. The right way to jump rope

Hold the handles at both ends of the rope with both hands, step on the rope with one foot, and the rope in the middle is straightened to be a suitable length; When swinging forward, the upper arm is slightly abducted near the elbow of the body, the upper arm is approximately horizontal, and the wrist is used to exert force so that the two hands make a circle on the side of the body. Jump and land with the forefoot, remember not to land with your full foot or heel to avoid brain movement, and when jumping in the air, do not bend your body too much, and become a natural bending position. The skipping time is generally about 5-10 minutes, and then you can slowly add time, do not drink water before and after skipping, and should not skip rope within half an hour before and after meals.

Tips for jumping rope.

1. 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 up, and you will not be able to jump fast, and the rope will be too short to tie your hands and feet, hindering the body from stretching.

2. Skipping rope is a sport that pays attention to the coordination of hands and feet, generally the hands begin to shake the rope, and the feet should 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.

3. The process of skipping rope generally relies on the rotation of the wrist to drive the swing of the rope, which can save effort and jump faster.

4. Try to maintain a stable rhythm of skipping 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.

Jumping rope is an effective aerobic exercise, it can burn calories well, it is an effective and fat loss exercise, it can also increase lung capacity, improve the blood supply function of the heart. Skipping rope is a kind of whole-body exercise, which can have a certain coordinated movement effect and exercise purpose for the upper limbs, lower limbs, waist and buttocks.

1. Practice skipping rope for half an hour to 1 hour every day.

2. Use the skipping rope used in the exam for training.

3. When skipping rope, it is not required to jump high, but to have a fast rhythm, so its action is a bit like running in situ, requiring both arms to naturally open the rope, bend the knees naturally, land on the toes of one leg, and then use the thighs, ankles and toes to lift together, quickly bounce 4 to 5 cm, and the skipping rope is completed once through this gap.

4. Then quickly change to the other toe to land on the ground and then play up, and the skipping rope is quickly passed through the gap under the foot again, which is the second time, and the two single feet are constantly circulated. The feet can be in a parallel position when they land (from the side of the body), or they can be slightly separated (one in front of the other), depending on their habits.

5. Practice at the fastest speed (100 seconds once) in the first half of the training, and then practice at 90% speed. Since the test is only one minute, the speed of 95% is used to be fast and stable, and the test is carried out after a 100% speed warm-up for one minute, and a five-minute break.

How to jump rope fastest square spinal fluid fighting method is as follows:

1. Adjust the length of the skipping rope.

If the jump rope is too long, it is easy to cause too much contact with the ground, more force, and slower or even difficult to pass. If the skipping rope is too short, it is easy to stumble, and it will not be able to pass. Therefore, it is important to adjust the proper length of the jump rope.

The appropriate length of the jump rope should be after holding the rope with both hands, stepping on the middle of the rope with both feet, and pulling up the rope with both hands to pull the rope above the waist and below the chest. <>

2. Jump rope should be low.

When jumping rope, jump low with both feet, as long as the rope can pass through. If you jump too high, the height of the body increases every time, which requires more strength, which is more likely to lead to fatigue, and the jump rope speed will slow down in the back; And the increase in the time to jump and fall will also make the jump rope slower.

3. Turn the skipping rope with your wrist.

When jumping rope, do not use both arms to turn the rope, but ask the upper arms of both arms to stick to the sides of the body, the lower arms, basically stay still, and only use the wrists to turn the jump rope. In this way, the jump rope can be more light and flexible, and it is more labor-saving. Help the rope jumper jump faster and more within the allotted time. <>

4. Master the rhythm of breathing.

Mastering the breathing rhythm when jumping rope can ensure the continuous and stable supply of oxygen in the body, so that the body's aerobic metabolism can be carried out well and energy can be provided in time. It also avoided the occurrence of bifurcation, so that the movement was forced to stop. The correct way to breathe when jumping rope is:

Jump once for a breath, jump four times for a breath after proficiency, and jump six times for a breath when the speed is fast, and the breathing is carried out with the rules of the hands and feet.

5. How to hold the rope.

Hold the back end in the middle of the rope handle. In addition, the palms of the hands should not be facing upwards, but should be as downward as possible or facing each other, and the palms of the hands should be facing downwards to exert more force.

If you want to improve the performance of skipping rope in one minute, you should strengthen training in these three aspects.

1. Keep the upper arm of the arm close to the body and let the wrist exert force, so that the running circumference of the rope can be shortened.

2. In the process of jumping, jump with your toes and forefeet, the height of the jump is not too high, the rope is just enough to pass, and the knees are slightly bent to make a cushion when you land.

3. Keep the rhythm of breathing, don't pant heavily, and breathe naturally.

4. Keep your body straight, bend your eyes slightly and don't look around to distract yourself.

5. The most important thing is not to make mistakes, one mistake will be less than a lot of jumps, don't blindly pursue speed and make many mistakes, so that the results of jumping out will be very poor, and you can slowly improve the speed when practicing.

1. Rope skipping is an aerobic exercise, and it is a highly efficient exercise in aerobic exercise. In terms of exercise, continuous skipping rope for 10 minutes is almost the same as jogging for 30 minutes or dancing fitness dance for 20 minutes, which can be described as a time-consuming and energy-intensive aerobic exercise.

2. Although some people think that jumping rope is easy to hurt knee sports, according to expert research reports, the impact force of jumping rope on the knee is only 1 7 to 1 2 of running. And as long as you can master the skill of skipping rope and land on the ground with the front end of the soles of your feet, you can reduce the impact on your body. Jumping rope not only strengthens the heart and lungs and the muscles of all major parts of the body, but also trains balance and agility.

The most attractive thing is that as long as the speed of 120-140 beats per minute can be guaranteed, 600 1000 calories can be burned in an hour.

3. Rope skipping is a relatively intense exercise, and you must prepare all parts of the body before practicing, such as shoulders, arms, wrists, and ankles. When you start to practice skipping rope, you should move from slow to fast, from easy to difficult. Start with 5-10 minutes of exercise and then slowly increase to 10-15 minutes, with a short break in between, and then jump again.

The time of skipping rope is generally not limited in any way, as long as it avoids causing physical discomfort, pay attention to not skipping rope before and within half an hour after eating.

4. However, the ground on which the activity is carried out must be flat, and it is best to lay carpets and soft cushions on it, and wear sports shoes with strong shock resistance, which can ease the impact of knees and ankles when they are in contact with the ground, otherwise the reaction force when beating may affect the spine and brain, causing sports injuries. It is worth noting that when jumping rope, it is best to wear a sports bra or choose cotton underwear with good support, which can protect the chest muscles and avoid strains.

Learn the skills and methods of skipping rope in one minute, not only to exercise, but also to be healthy**.

Bend over, bow your head, center your weight between the toes and soles of your feet, place your hands in front of your ribs, and lift your left and right feet in turn, raise your knees, and drop your toes.

Keep your feet together, one foot slightly in front and one foot slightly behind (with a center of gravity), tiptoe, and try to jump with the ball of your forefoot. Be careful to press down to touch the ground as much as possible when throwing the rope, so that it is less likely to stumble, and be careful not to let the rope hang in the air.

Practice a lot of fast flowers, that's what the rope king said... Fast flower is a straight shake, a cross...

There are many tricks in the skipping rope, and the tricks of skipping rope without panting can be used, although it is tiring.

To have a slogan, shout softly, I have more than 170 a minute, to use an analogy, first shout and shout 2 when jumping.

It's like a fast jump.

If it's slow, you'll have to shout 123123.

Desperately train your arm strength every day, about 5kg of dumbbells, which is very effective.

Believe in yourself !!