The essentials of skipping rope, the basic essentials of skipping rope

I think the essentials of skipping rope are to be proficient, and the legs and feet should be fast and uniform. Mind and mind, so that you will beat better.

When skipping rope, you must pay attention to the coordination of movements, and also pay attention to throwing your arms up, and move your steps higher, so as to avoid breaking the rope.

The essentials of skipping rope are to jump up and down with one leg and two legs.

1. Calf lift. Find a raised platform (e.g., the first step of a staircase) and stand on it, but only use the front half of your feet to touch the plane and the back half to hang in the air. Hold on to the handrails. With your knees slightly bent, lower your heels as low as you can, and then push your body as high as you can on your toes. Repeatedly.

2. Ropeless jumping. Keep your legs together and your knees slightly bent. Arms are hung down at your sides, elbows are close to your body, and forearms are extended to the sides.

Rhythmically jump your legs like springs: jump up about a centimeter or two on your toes and land on your toes without touching the ground. The hands simulate the rope swinging with the wrist.

3. One-sided rope swing circle. Hold the two handles of the skipping rope with one hand and swing the rope in circles. Not too fast, about a second in a circle.

Once both hands are familiar, add a forward jump. Jump lightly when you see or hear the rope touching the ground. Practice until the two times are as close as possible.

As demonstrated in step 2 in the video.

4. Rope swinging skills and leg movement timing. In the standard jump rope position, stand in front of the rope with both hands in hand. Use your wrist and forearm strength to swing the rope from behind your head and forward over your head.

When the rope is close to the toes, lift the toes with the heel as the fulcrum, like a clamp to hold the rope. Once you've caught it, lift your heel and let go of it to bring the rope back to the rear.

5. Take a jump. After the first four stages, you can really try jumping. It's good to do it all at once. The posture is the same as before, but this time it is skipping directly without pinching the rope.

6. Jump twice. When you can jump many times without the rope hitting your head or getting your feet stuck, you can try to jump twice in a row.

The steps to jump rope are as follows:

1. Lift your calves. Find a raised platform to stand on, but only touch the plane with the front half of your feet and hang the back half in the air. Grab the handrail.

With your knees slightly bent, try to lower your heels first, then place your toes on your toes and raise your body as high as possible. Over and over again.

2. Ropeless jumping. Keep your legs together and bend your knees slightly. Keep your arms at your sides, your elbows close to your body, and your forearms extended to your sides.

Jump gently and rhythmically with your legs like springs: jump a centimeter or two or so with the strength of your toes, then land on your toes, without touching your heels. The hands simulate shaking the rope with the wrist.

3. Turn the rope around in a circle on one side. Hold the two handles of the jump rope with one hand and swing it in a circle. Not too fast, about one revolution per second.

Once you are familiar with your hands, add a forward jump to guess the pattern. Or a slight jump when you hear the rope hit the ground. Practice until the time is as close as possible.

As shown in step 2 of the movie.

4. Rope throwing skills and leg movement timing. In the standard jump rope position, hold the grip with both hands and stand in front of the rope. Use the strength of your wrists and forearms to shake the rope from behind your head from above.

When the rope is close to the toes, lift the toes with the heel as a fulcrum and grip the rope like a clip. Once the clip is successful, lift the heel and let the rope come back to the back.

5. Jump. After the first four stages, you can really try jumping. Just once, please. The posture is the same as before, but this time, skip instead of clamping the rope.

6. Jump twice. When you can jump many times and the rope doesn't touch your head or get stuck on your feet, you can try jumping twice in a row.

7. Jump more. When you jump twice at once, you can try jumping three times and then continue up. This is the real way to jump rope.

1. Choose a rope of appropriate length.

The length of the skipping rope should be judged according to your height, you can step on the rope with your feet, hold both ends of the rope with both hands, and then straighten the rope, the length at this time is the most suitable, if the length of the rope is too short, it is easy to trip, if it is too long, it will increase the difficulty of skipping the rope, so the most important thing to jump the rope is to set the length of the rope.

2. The breathing rhythm is very important in the process of skipping rope

The breathing rate should not be too fast, after all, skipping rope is a large amount of exercise, breathing too fast can not be exchanged with the gas in the respiratory tract, the body is always in a state of lack of oxygen, but to choose deep breathing, with slow and deep breathing to ensure continuous jumping, if skilled, you can jump 4-6 times and then breathe again, which will ensure that you have enough endurance to complete the exercise.

3. Swing the rope with your wrist instead of your arm

The biggest advantage of swinging the rope with your wrist is that it is particularly easy, which reduces the expenditure of upper limb strength in the whole rope skipping exercise, and can also better control the speed of the rope, so as to achieve the purpose of saving physical energy and continuing to jump.

4. The jumping height and timing of the skipping rope should be mastered

The height of the jump rope should not be too high, which is not conducive to long-lasting jumping, too low will also increase the burden on the lower limbs, there is a standard that the contact length of the rope and the ground is about 20 cm is the most appropriate, that is, the jump height is about 3-5 cm, and when the rope falls under the knee to start jumping, and then there is a knee bending cushion action when landing.

Precautions for skipping rope exercises

1. Appropriate clothing: It is recommended that rope skippers wear sportswear or loose clothes and wear soft, lightweight high-top shoes to avoid ankle injury.

2. Suitable venue: There are small hard objects, dusty or uneven hard ground, try to avoid as a skipping rope venue, because these grounds are easy to cause foot sprains or injuries, and once you fall, the body is also easy to bruise, it is recommended to choose an elastic PU field or a ground paved with wooden boards.

3. Warm-up: Let the feet, legs, wrists, and ankles do some preparatory activities before skipping rope, and do some relaxation activities after skipping rope.

4. From easy to difficult: When you start to practice skipping rope, the movements should be slow to fast, from easy to difficult, first learn the various movements of single rope skipping, and then learn complex multi-person jumps or group rope skipping movements.

The above content reference: Encyclopedia - Skipping Rope.

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

First, practice manipulating the rope:

Second, practice rhythmic jumps;

Finally, bring the two together. It's such a simple process, I believe anyone will do it.

1) Jumping.

Jump with both feet and have a rebound action: every time you jump over the rope, put your feet on the ground again.

Jump with both feet without rebound: that is, jump over the rope continuously.

One-legged jump: It is to jump with two feet in turn, much like the movement of running.

2) The speed of the jump.

Slow: 60-70 jumps per minute on average.

Faster: 140 160 beats per minute on average.

The correct posture for jumping rope should be to jump with the forefoot slightly bent and finally the feet together and the forefoot on the ground. It should be noted that when jumping rope, it is necessary to keep a steady breathing speed, and the starting height should not be too high.

Jumping too high results in a high impact. Some beginners tend to jump too high, resulting in a longer fall. In the long run, the ankle joint will be damaged due to the large impact force at the moment of landing. Skipping rope is not high jumping, and the height should be 3 5 cm.

Don't raise your legs in the old town. Some people lean their legs back when jumping rope, thinking that the higher the leg is raised, the better, but this is not the case. When the heel hits the ground first, it loses the ability to protect the knee joint with cushioning from the arch.

Notes:

1. Be right.

Mainly rely on the arms and wrists to drive the jump rope, keep the upper body basically straight, and relax as much as possible. Push the calf upward, close the abdomen, keep the center of gravity relatively stable, look straight ahead with both eyes, and pay attention to the frequency of skipping rope and the frequency of jumping.

2. Maintain sufficient strength.

Although jumping rope can burn fat quickly, it must be at a certain intensity to serve its purpose. The intensity varies from person to person and gradually increases as the level of individual training increases.

At the beginning of the training, it is recommended to practice in groups, and it is recommended to jump continuously for 10 minutes at a time, about 140 jumps per minute. After one set of jumps, rest for 3-5 minutes, and jump 5-6 sets at a time, which can basically achieve the effect of burning fat.

The essentials of rope skipping are as follows:

Learn rope skipping methods and techniques.

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 part of Hui Buwu, the feet will jump, and too fast or too slow will easily cause the jump rope to stumble and get to the feet.

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.

6. Master the rhythm of fancy skipping rope such as crossing your hands. When you have practiced the basic skills of skipping rope to a certain extent, and you want to try fancy skipping rope such as crossing or jumping from back to front, you must grasp the rhythm. Don't throw it too fast, cross your hands deeply, to ensure that the "8" shape of the skipping rope swings bigger, so that the jump time is long.

Skipping rope is a simple and interesting exercise, the basic action essentials of skipping rope are divided into: one-legged jump, double-legged jump, stride jump, kick jump, twist jump, skipping rope has more benefits, not only can exercise the body, promote cardiovascular function, enhance physical fitness and coordination.

1. Single-legged jumping: Single-legged jumping is one of the basic movements of rope skipping. First of all, put your toes on the ground, stand up straight, swing forward with both hands of the jump rope, lift one foot up and change the other foot when jumping over the rope when you are slightly spinning, and continue to jump several times before landing on the ground.

2. Bipedal jumping: Bipedal jumping is also one of the basic movements of rope skipping. The method is to land on the ground with both feet on the ground, stand up straight, and swing forward with the jump rope in both hands. As with a one-legged jump, during a light slalom of the jump rope, jump both feet at the same time and maintain the rhythm.

3. Stride jumping: Stride jumping can help to stimulate and tease high rope skipping skills. The method is to take a step forward, and then step forward with the other foot, and jump over the skipping rope at the same time, maintain the rhythm of the skipping rope, and keep making stride jumps to increase the difficulty of the skipping rope.

4. Kicking and jumping: Kicking and jumping can exercise the muscles and coordination of the legs. First of all, hold the skipping rope in both hands, lift one foot over the skipping rope, kick it upward, and after the lead pants hit the ground, switch to the other leg to jump, often side cross jump, front cross jump and back cross jump.

5. Torsion jump: Torsion jump can exercise waist muscles and coordination. The method is to keep the neck of the body still, relax the arms, loosely position them at the sides, and twist the left and right bodies around each other with each jump, and then twist the body in the opposite direction at the same time.

The above are the basic movements of skipping rope, when you have mastered the basic essentials of these movements, it is recommended to do more skipping exercises, the difficulty gradually increases, and the skill level is improved. Pay attention to the selection of high-quality skipping rope and suitable venues when skipping rope, first slow down the pace, and then slowly speed up, so as not to affect the practice effect and physical health.

Benefits of jumping rope for the body:

Jumping rope helps in the improvement of coordination, jumping rope requires many movements that transmit signals and perform body coordination, which can enhance coordination and help improve body or limb coordination. Conducive to the improvement of cardiovascular function, jumping rope can promote the operation of the heart and the function of the lungs to improve the health of the cardiovascular system.