How to jump rope correctly, how to jump rope correctly

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.

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.

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

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.