How to improve the jump rope and how to improve the effect of the jump rope?

1. Preparations:

1. Choose an appropriate site, preferably wood, plastic or grass.

2. Wear appropriate clothing, it is best to wear sportswear or light clothing, soft-soled cloth shoes or light sports shoes, in order to make the top more close to the waist when skipping rope, you can tie a belt around the waist.

3. Prepare for activities, fully move fingers, wrists, knees and ankles to prevent sprains.

4. Adjust the length of the rope, step on the middle of the rope with your feet, and the two ends of the rope are just to the armpits.

Second, the correct way to hold the rope and shake the rope:

1. Put the skipping rope grip on the finger heel part, put the four fingers together, and hold the grip slightly free with the palm of the thumb ring buckle, so that the grip is conducive to the flexible rotation of the fingers and wrists and the exertion of strength.

2. When shaking the rope, the big arm is close to the sides of the body, the elbow is slightly abducted, and the rope is shaken with the wrist.

3. The correct way to jump and land:

When jumping rope, jump and land with the foreballs of your feet, and do not land with your feet or heels. When jumping, the body is naturally straight and not stiff, the eyes are level with the front, when landing, the knees are slightly bent, and the left and right feet can be staggered back and forth at an appropriate distance to prevent the ankle bone from colliding. Breathe naturally and rhythmically.

Fourth, the practice arrangement:

There is generally no strict limit on the length of rope skipping practice, depending on the individual's physical strength and needs, do not jump within half an hour before and after meals. At the beginning of the exercise, you can jump for 3-5 minutes at a time, and some data show that the practice effect of skipping rope for 5 minutes in a row, 140 times per minute, is equivalent to jogging for 30 minutes. As the ability improves, the time can be extended to about 30 minutes each time, and 3 to 5 exercises are arranged per week.

When practicing, you can alternate with one-legged jumping, double-footed, exchange-footed, synchronized jumping, double-shake jumping and other jumping methods.

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

First of all, it depends on whether you are jumping rope with both feet or one-legged jumping rope, if it is two-foot skipping rope, then I advise you to change to one-foot skipping rope (that is, as the saying goes, pedaling three wheels), because two-foot skipping rope is almost the limit no matter how fast 140 is, but one-foot skipping rope is different, both in terms of speed and strength are much better than those of both feet, the speed is fast, and it is also labor-saving, one-foot skipping rope mainly depends on your sense of rhythm, the coordination of hands and feet should be coordinated, and the strength of the arms must be enough, If you feel that the strength of your arm is obviously not good after 40 seconds, then you must strengthen the arm exercise, I am a one-foot jump rope, I can be more than 200 in a minute!

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.

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.

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.

1. When jumping, jump with the forefoot ball, the heel does not touch the ground, and the knee is slightly bent;

2. Jump up immediately after the forefoot lands, don't jump too high, because jumping too high will affect the improvement of performance for a long time in the air;

3. Use your wrist to exert force when you are on the rope, which can improve the speed and number of skipping ropes;

4. Strengthen exercises and training.