What do we need to pay attention to when playing the sport of skipping rope?

"Skipping rope" is no stranger to us, it is a simple and joyful exercise. Compared with running, skipping rope is flexible, not affected by the weather, you can start the exercise at home, the time is relatively short, it is a very ideal fitness exercise, many people will choose to skip rope in colder weather, so in order to avoid injury, what should we pay attention to when jumping rope?

First, be sure to warm up before jumping rope. Warm-up is an important part before skipping rope, warm-up is conducive to the expansion of blood vessels throughout the body, activates various joints, warms up the body, can reduce the possibility of injury, and can also protect the safety of our ankle and knee joints. When we don't warm up, our joints aren't activated.

Then it is easy to have broken feet, falls, etc. during exercise.

Second, skipping rope should be gradual and not rushed. When jumping rope, the heartbeat will accelerate rapidly in a short period of time, so when you first start jumping rope, you should gradually increase the intensity, and do it in groups, and according to your physical condition, so as to avoid muscle strain. Be careful not to jump too fast at first, about 60 jumps per minute, try to jump for 30 seconds, and then stay put, let your body get used to it, and then continue.

If there is any discomfort during the process, stop.

Third, pay attention to adjusting your breathing during the rope skipping process, and don't jump too high. Controlling your breathing can play the best role, and you can't jump too high, because it may be bad for the joints, and it will consume too many calories in the body and make people feel tired. Jumping too high is a great damage to the bones of the knees and ankles, and jumping too high will cause keratitis, periostitis and osteosynovitis, etc., the best height when jumping rope is to jump lower, which can reduce the damage to the knee and ankle bones.

Fourth, don't stop to rest immediately after jumping rope. When jumping rope, a person's heart beats faster, and the blood flow also increases. At the same time, the muscles contract rhythmically, squeezing the venules and allowing blood to flow quickly back to the heart.

If you sit down and rest immediately, the rhythmic contraction of the muscles will stop immediately, resulting in a large amount of blood flowing into the muscles can not flow quickly to the heart, resulting in temporary ischemia of the heart and brain, resulting in symptoms such as palpitation, shortness of breath, dizziness, paleness and even shock and fainting. Therefore, after jumping rope, you should do appropriate stretching exercises, and wait until your heart rate is normal and your breathing is smooth before you can sit down and rest.

Be sure to jump rope on flat ground, also pay attention to the surrounding environment, and also wear sneakers, which can absorb shock and protect joints.

Warm up with adequate preparation, wear appropriate clothing, choose the right way to jump rope, and breathe in a natural rhythm.

When doing the sport of skipping rope, we need to pay attention to doing certain warm-up exercises, and we also need to control the amount of exercise we exercise.

The basic methods of skipping rope for beginners include choosing the appropriate length of skipping rope, driving the skipping rope with the wrist, and grasping the timing of the falling of the skipping rope.

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.

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.

1.Jump up and down with the front footboard, remember not to use the full foot or heel landing style, in case the head is vibrate, when jumping out of the air, you don't have to bend the human body too much, and become a natural bending posture.

2.When jumping, inhale with a rhythmic sense of course.

3.Hold the doorknob on both sides of the rope with both hands, and generally step on the middle of the rope with one foot, bend the elbows and raise the arms flat, and the rope is straightened.

4.When swinging forward, the back arms are close to the sides of the body, the elbows are slightly abducted, the arms are similar to the level, and the wrists are used to exert force so that the hands are on the sides of the body to make an arc posture.

5.For shallow to deep training, the rate and length of time to jump should be individualized.

6.Start with a 5-10 minute workout at a time, and then slowly extend the sex time.

7.The time of the fly jump is generally not limited, but to prevent discomfort, there is no need to jump within 30 minutes before and after the meal.

8.And you can't drink a lot of water before the fly.

9.You don't have to stop immediately after jumping rope, you should jump at a slower rate again or hike for a period of time to allow the circulatory system to recover before you can stop.

10.In the future, you must remember to do some flexion, stretching, and relief postures before it can be counted as a real fitness exercise.

Choose the right time for jumping rope, preferably more than two hours before dinner. If you jump in the morning, the warm-up time will be longer, and in the evening, the time will be shorter. Suggested Actions:

Running in place, jumping jacks, foot and knee movements. Warming up is important for most sports. Warm-up can increase the secretion of synovial fluid in the joints, warm up the muscles and congestion, and reduce the occurrence of sports injuries.

Rope skipping warm-up can be divided into: shoulder warm-up, knee warm-up, and ankle warm-up. 5 10 minutes of warm-up can wrap around the shoulder joint, squat, toe pads, etc.

Choose the right skipping rope, skipping rope is divided into wire skipping rope, plastic skipping rope, weight-bearing skipping rope, etc., I am currently buying ordinary skipping rope in the supermarket, there is no requirement for me to skip rope for the time being, I think technology is the key, jump well, skipping rope is not much different, but try to choose a better handle size, skipping rope length, skipping rope material, consider from three aspects.

Adjust the appropriate length of the skipping rope: generally just start skipping rope, from one foot, the handle position is between the chest and the arm socket, and it can be appropriately shortened after proficiency, and the fitness effect of skipping rope is good, but excessive exercise will exceed the body's capacity, which not only can not play the purpose of fitness, but also damage health and bring some unnecessary diseases. Faced with the plan, we should consciously practice and complete it.

We should decide what kind of warm-up plan to take before jumping, and after carefully stretching the ankle joint, knee joint, ligament and bones for 5-10 minutes, slowly wake up the activity of internal organs and the excitement of external muscles, joints and bone iliac with rope and hands, activate the internal and external tissues and organs of the human body, actively avoid sports injuries, and improve the fitness effect.

Especially when jumping rope for fitness, the protection of the knee joint should be in place. Excessive exercise and improper skipping movements can cause knee discomfort and even injury. Jumping rope fitness is the same as any other form of exercise.

After exercising, doing a moderate amount of relaxation exercises is more conducive to the recovery of the body. Jump rope fitness is a comprehensive workout that takes 15 minutes after each run to enhance your workout. If the weather does not allow running, jumping rope is the best option.

As for the leg muscles, you should choose shoes suitable for skipping rope, find a relatively empty and flat place when skipping rope, and jump rope with your toes when skipping rope, and don't jump too fast.

It is necessary to jump the rope according to the corresponding time, and the number of jump ropes is adjusted according to the physical fitness. You can wear some lighter clothes, but also some softer clothes, and you can wear some lighter clothes. You can choose some skipping ropes that are relatively soft and hard, choose some better roads, protect your knee joints, and choose suitable shoes, which are the precautions.

Pay attention to your speed, calculate your time, keep your breathing steady, pay attention to your body balance, don't grab shots, don't grab jumps, knee pads and wrist pads.

When jumping rope, first of all, we must prepare for the warm-up before exercising, and the frequency of jumping up with hands and feet when skipping rope should be consistent, otherwise it will be easy to be pulled by the rope.

Skipping rope is simple and easy to do, but there are many tricks. It can make the whole body move in a short period of time, to achieve the double effect of ** and fitness, no wonder many people call it "the most effective exercise".

Jumping rope for 5 minutes is equivalent to jogging for half an hour

Jumping rope can fully exercise the lower limbs, but also involve the arms and shoulders, and is an exercise that can coordinate the whole body. Studies have shown that at a pace of 120-140 beats per minute, 5 minutes of jumping is equivalent to jogging for half an hour. Studies have confirmed that skipping rope can enhance the cardiovascular, respiratory and nervous system functions of exercisers, and can prevent diabetes, obesity, osteoporosis, high blood pressure, muscle wasting and insomnia and other diseases.

For lactating and menopausal women, skipping rope also has a positive effect on relaxation.

Pay attention to the following things when jumping rope

Precautions 1: Before jumping rope, you must make proper preparations for your feet, legs, wrists, and ankles, and you can do some activities to help you relax after jumping rope. Rope skippers should wear high-top shoes that are super soft and lightweight to avoid ankle injuries.

Precautions 2: When jumping rope, you need to relax your muscles and joints as much as possible, and your toes and heels need to be coordinated to prevent sprains.

Note 3: Before jumping rope, let the feet, legs, wrists, and ankles do some preparatory activities before jumping, and after jumping rope, you can do some suitable relaxation activities.

Precautions 4: It is better to choose a site with a moderate soft and hard lawn, wooden floor and dirt soil, and do not jump rope on a hard cement floor, so as not to damage the joints and easily cause dizziness.

Note 5: Skipping rope users should wear soft, lightweight high-top shoes to avoid ankle injury.

Note 6: Fat and middle-aged women should use both feet to rise and fall at the same time. At the same time, the jump should not be too high, so as not to injure the joints due to too much weight.

Note 7: The rope is soft and hard, and the thickness is moderate. Beginners usually use a hard rope, and after becoming proficient, they can change to a soft rope.

If you want to avoid injury in training, you can warm up before skipping rope, so that you can make yourself more sensitive and will not be injured.

When jumping rope, you must pay attention to flexibility, and then you should also improve the coordination of your limbs, and you should also pay attention to the grasp of the sense of rhythm.

Rope skipping is mainly to exercise people's jumping ability, and the cooperation of hands and feet, to stay awake at all times during the exercise, calculate the landing time of the rope, the dance of the arms and the beating of the legs, and pay attention not to be tripped by the rope.

Be sure to wear comfortable shoes, be sure to pay attention to the frequency, in the process of skipping rope, you should improve the coordination of your arms, you must pay attention to the coordination of your body, and you should improve the flexibility of your body.