How to jump rope single shake? How to jump with a single jump rope How to jump with a single jump ro

Single shake: Forward straight single shake jump in front of the body, also known as solo flight, single straight swing.

Introduction: Shake the rope forward with both arms, jump up once and shake the rope forward with both hands over the top of the head, through the feet, around the body, that is, to complete it once.

Action essentials: The basic preparation action begins, the soles of the feet kick the ground to exert force, jump up to a certain height, raise the knees, tuck the abdomen, slightly hold the chest, hang the big arms, try to get close to the body, use the wrists to exert force with both hands, quickly swing the rope forward around the body, bend the knees, and land on the forefeet on the ground, which is completed once.

When we want to lose fat, choose one between skipping rope and running, most people will choose running, because in everyone's impression, the fat loss effect of running is better than that of skipping rope, but when we use the same amount of time for running and skipping rope, the fat loss effect of skipping rope is far greater than running.

Most people have a fear of skipping rope, feel that skipping rope is very tiring, and often have knee pain after jumping. The following will introduce you to the correct way to skip rope, so that skipping rope is no longer difficult.

First, it is not that the higher the jump, the better.

Many people think that the higher I jump when jumping rope, the more calories I consume, and the better the effect. In fact, this is not the case, skipping rope is not high jump, nor is it used to increase our bounce power training, our skipping rope is the pursuit of long time, stable movements.

Therefore, when jumping rope, we jump high enough to pass through the rope, which is perfect. When jumping rope competition, we will find that the more powerful person, he gives us the feeling that he is not jumping, but a slight tremor of the body, and the person will cross the rope. That's what we're after.

Second, the swing amplitude of the rope should be small.

When jumping rope, the standard posture of our upper body should be to tuck the abdomen, hold the chest up, and the big arms should be tightly clamped on both sides of the body. Therefore, when jumping rope, there should never be a large swing of the whole arm. A large swing will not only waste our strength, but also visualize our jump rope speed.

3. The heel needs to be off the ground.

In fact, the reason why our knees hurt after jumping rope is very simple, that is, our heels hit the ground first when we land, which will cause our feet to be unable to cushion and absorb shock, and the impact force will directly rush to the knees. And the way to avoid this is to let your toes hit the ground first. When we first started jumping rope, we would raise our heels high to avoid our feet touching the rope because we were not skilled.

Therefore, we must learn not to deliberately bend our knees and feet in the process of skipping rope, and it is recommended that we learn to use toe jumping, which has the advantage of small range of action, and can also avoid large vibrations that make the knees hurt.

Fourth, be sure to stretch after skipping rope.

Stretching after exercise not only helps us relax our muscles and relieve muscle soreness after exercise, but also helps us maximize the effect of the exercise. The stretching of jump rope is mainly focused on the lower limbs, and we need to stretch the hips, thighs, and Achilles tendon.

Fifth, the choice of rope.

If we skip rope for a long time, we must choose a rope that suits us, the short rope is easy to trip, and the long rope is more laborious, so we have to trim the rope according to our height. Generally speaking, step on the middle of the rope and pull the rope upwards with the handle between the crotch and the ribs.

When we jump rope, we help us a lot to lose fat, so let's try it together when we learn it.

A single shake jump rope loop, a jump is called a single shake jump.

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.

"Double rocking" skipping rope is a method of continuous jumping after jumping with both feet, passing the rope twice from the feet (around the body for two weeks), landing on the ground with both feet to cushion.

1. Skills. 1. Skipping rope selection skills.

When the rope jumps no more than 10 cm above the ground, it can pass under the soles of the feet, and the rope swings over the head no more than 3 cm. Girls can be appropriately longer to prevent the rope from touching the hair and causing mistakes, but it should not exceed 5 cm.

2. Jumping skills.

When jumping, the hip, knee and ankle joints should be fully compressed, and only the elastic force of the forefoot should be used to quickly bounce the body when jumping, and the extension of each joint should be reduced to a minimum; It is strictly forbidden to have calf tucking movements; After taking off, the body actively falls. Increase the landing speed and speed up the bounce frequency to achieve the purpose of being fast.

3. Take-off skills.

When jumping, try to lower the bottom height, reduce the time spent on each jump, and speed up the frequency; Every time the rope crosses the foot, it must be hit to the ground to reduce the number of mistakes caused by the rope hanging foot and improve the performance of rope skipping.

4. Rope shaking skills.

When shaking the rope, the two arms are required to hang down naturally to the side of the body, the big arm is close to the body, the wrist drives the small arm to rotate externally, and the tiger's mouth is slightly provoked outward. When jumping rope. Use the big arm to drive the small arm, and the small arm to drive the wrist to turn the rocking rope.

This method is at the center point of the height of both hands downward, can shrink the rope to the shortest, the smallest radius of rotation, not only save effort, speed up the speed of skipping rope, and the wrist rotation amplitude is small, improve stability.

2. Summary. The essentials of skipping rope can be summarized as: chest up, abdomen, and knee bending. Looking down in front of the eyes, the arms naturally droop to the sides of the body, the wrists are externally rotated, and the tiger's mouth is slightly raised outward.

When skipping rope, the big arm drives the small arm, and the small arm drives the wrist to shake the rope slightly, the foot is not more than 10 cm from the ground, the rope is not more than 5 cm over the head, and the hip, knee and ankle joints are fully compressed to minimize the extension of the joint. Make the body a whole. When jumping, only use the elasticity of the forefoot to quickly bounce the body, and actively fall down after lifting, so as to improve the performance of skipping rope.

The final version of the jump rope double shake introduction, have you learned?

Single-up a few times in a row, to be fast, and then try to jump high, shake the rope speed to be fastest, and then jump single, and then accelerate the high double shake, repeat, the master can generally double shake can insist on five times in a row, take your time and don't hurt.

First quickly single shake jump, as fast as possible, and then you can try to make a high jump, the speed of shaking the rope should not slow down, there will always be a success a few more times, and then follow the method and feeling of success, continue, about 3-5 days of practice, you can jump about 10, you can match vertical jump exercises or step exercises. After 10 days, it will definitely work.

1. Single rocking: straight single shaking jump in front of the body, also known as solo flying, single direct rocking.

2. After moving, Lu made an introduction: shake the rope forward with both arms, jump up once, shake the rope forward with both hands over the head, pass under the feet, and circle the body, which is completed once.

3. Hands-on orange is the essential: the basic preparation action begins, the soles of the feet kick the ground, jump up to a certain height, raise the knees, tuck the abdomen, slightly hold the chest, the big arms droop, try to get close to the body, the hands are mainly wrists, quickly swing the rope forward around the body, bend the knees, and land on the forefeet, that is, it is completed once. Skipping rope must master the correct training method in order to achieve the effect of body shaping.

Web Links。The introduction is as follows:

1. The distance of the rope needs to be much wider than that of the single shake, step on the rope with your toes, the jump rope grip is aimed at the collarbone or upper chest, the forearm is naturally drooping, and the rope should be loose on the ground.

2. You can hold it gently when you hold the rope and jump single shake, but the double shake is to rotate quickly and need to shake it strongly, so you need to hold it to the inside of the **, the bottom end of the grip is flush with the root of the palm, and hold it slightly hard (if you relax the grip, you can't feel the force transmission of the wrist to the grip!). ）

3. The body posture is naturally straight, the feet are together, the abdomen is tightened, and the buttocks are tightened. The forearm hangs down naturally, the elbow is slightly in front of the body, and then use this posture to shake the skipping rope in a single celery circle to fix the muscle memory (record a ** for yourself to ensure that you can stably complete 100 movements without deformation).

4. The height of the double shake jump will be higher than that of the single shake, so we are slightly higher when jumping. Jump up, form your body in a line, and come down with your toes on the ground, knees bent, and then quickly kick yourself off the ground. Try to draw a square jump in place.

5. Tell Jing to be able to do this action continuously and keep the original format of the jump to advance to the next step, and after jumping up, quickly slap the body twice with the palms of both hands, and complete it once before the feet land. Don't rush, make sure you get each jump right and make sure that the "double shot" is done in the air.

What is the double shake jump rope technique.

1.The distance of the rope must be much wider than that of the single rock, step on the rope with the sole of the foot, the butt of the fly gun is pointed at the neck or upper chest, the arm is of course loose, and the rope should be loose on the ground.

2.In the case of holding the rope and jumping single shake, you can hold it slowly, but the double shake is to rotate quickly and must be thrown strongly, so you need to hold the part inside the **, the bottom of the grip is flush with the root of the palm, and hold it slightly hard (if you relax the grip, you can't feel the force transmission of the wrist to the grip!). ）

3.The body posture is naturally chest-straight, feet together, abdomen tightened, buttocks tightened. The forearm hangs down naturally, the elbow is slightly in front of the body, and then use this posture to shake the rope single-shake to fix the muscle memory (record a ** for the self-branch roll, to ensure that you can stably complete 100 movements without deformation).