Tips for jumping short ropes, tips for jumping rope

Jumping rope is mainly about wrist force. This saves physical strength, and you won't get tired no matter how much you jump. 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 palm of the hand is facing down to exert more force. For example, smashes in table tennis.

It is also important to keep your arms hanging down and not open to the sides, and keeping your hands in front of your body (leaning back slightly when jumping back) without leaving your body. This allows you to concentrate all the strength of your arm on your wrist and burst out. Beginners are not aware of the importance of these two points, because the technical content of single and double shakes is not high, and it can be reflected when practicing the more difficult three shakes or four shakes.

It is easy to lose force when the arm is opened, and if you can't exert force when the palm of your hand is up, you can't complete the next difficult action. However, more than ninety percent of rope skippers in China have open arms, big movements, unscientific, and it is difficult to improve their level. Therefore, jumping rope should start with basic movements.

When you first practice skipping rope, you should consciously change the movement back, pull your arms in, but not too nervous, keep your body straight but not stiff, and look straight ahead. It is possible to break through the difficult movements when you develop a habit.

After learning the movements of the hands, all that remains is the feet. Use your toes to jump and land, and your toes and heels need to be coordinated to prevent sprains. Remember not to use your heels on the ground, otherwise jumping for a long time will damage your brain, ankles, 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. You don't have to jump too high to get the rope through. 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 according to expert research reports, 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 skipping rope, bend your knees slightly, and land on your toes and soles of your feet, you can reduce the impact on your body.

The high-quality micro-lesson series "Folk Sports: Jumping Short Rope" allows students to jump short rope quickly.

The rope skipping tips are as follows:

1. Rope grip method.

To hold the rope with a handle, the hand should hold it naturally, and to hold the rope without a handle, wrap the two ends of the skipping rope around the palm and back of the hand, and use the thumb and index finger.

Hold the skipping rope in the first and second joints.

2. Rope measuring method.

The length of the skipping rope can be opened with both feet (should not be greater than the shoulder) or one foot in the middle of the skipping rope, hold both ends of the rope with both hands, bend the elbows of both arms at right angles to the side of the body, and then straighten the skipping rope.

3. Rope shaking method.

Swing the rope, hold the rope with both hands, bend the arms naturally, put the rope behind the body, the two wrists and arms work together to pull the rope up and forward, when the rope is pulled to the position above the head, the two arms do not pause and continue to pull the rope downwards and backwards, so that the rope moves around the body again and again.

4. Rope stopping method.

When the skipping rope is shaken from back to front, stretch one foot forward, heel to the ground, and raise the toes of the toe so that the middle of the skipping rope stops under the sole of the foot.

5. The landing force of the jump and landing.

Jumping and landing are the "tasks" of the forefoot, because the hind foot lands on the ground, and there will be many hidden dangers after a long time, and the brain, ankle and spine may be damaged to varying degrees. At the same time, the knees should be slightly bent to soften the impact of the knees and ankles when they come into contact with the ground.

The tips for jumping rope are as follows:

1. Skipping rope is mainly about 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 much, straighten but not stiffen, and look straight 5 meters ahead with your eyes.

Second, 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.

Three did not read, 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 circles. Different movements can be interspersed with rhythmic exercises, such as a single shake, a pair of direct flights, a pair of direct flights, a single flight, and a pair of direct flights. You can also irregularly think about what movements you want to do, simulate what movements, practice more, and 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.

Benefits of Jump Rope:

Improve physical fitness: skipping rope is a kind of exercise that can mobilize the muscles of the whole body, in the process of skipping rope can promote the strength of the muscles, and at the same time can also make the body's balance better, so frequent skipping rope has great benefits for improving physical fitness, and can also reduce the occurrence of various diseases.

Enhance cardiopulmonary function: Frequent skipping can significantly speed up the circulation of blood, and at the same time can enhance the tolerance of the heart muscle, so frequent skipping can enhance cardiopulmonary function, and at the same time prevent the formation of blood clots.

The jump rope should not be too short or too longThe right rope length for you should be when you stand halfway through the rope and lift the ends up, they should be just under your armpits, if the rope is too long you can tie the knot close to the handlebars!

Jumping forward is easier than jumping backwardPlace the rope behind your feet and throw it forward (counterclockwise with your right hand and clockwise with your left hand). It's going to be easier than jumping backwards.

Don't jump on your heelsJump with the arch of your foot, not with your heel, as your heel will slow you down.

Use the strength of your wrist, not your entire armThe jump rope handlebar should be in front of your body, and the elbows should be at 90 degrees. Swing the jump rope with your wrist (up to your forearm) instead of your entire arm.

Don't scratch too hardYou don't have to hold too hard to relax your arms, otherwise you will lose a lot of energy.

A regular skipping rhythm is the right oneListen carefully to the sound of the jump rope landing, and the regular rhythm is correct.

You don't have to go after the high jumpYou don't have to jump very high, as long as the rope is good enough to pass your feet.

The tips for jumping long rope are as follows:

The most important thing in the long rope is four people, the two who throw the rope, the first and the two who finish. But the most important thing is the position of the jumper. The long rope is different from the short rope - it is an assembly line activity, and the position of the person in front of the rope directly affects the timing of the person behind to enter.

When the head and tail are connected, they will collide, or even if the first person enters, it will delay the time for him or her to jump. As long as there is a person in the middle of the starting point behind the middle, the starting position of the person behind him will be postponed backwards, so that the vicious circle will be broken before it can go in.

So not having time to get in is not necessarily the person's problem, it is often the person in front of him who does not leave enough room for hail to carry it. It's unrealistic to expect to jump in the middle.

The correct starting position must take into account the entry time of the person behind you, i.e., when you take off, you have to leave enough time and space for the next competitor to enter the rope loop. Therefore, the recommended starting point is to walk through the middle point and close to the left shoulder of the rope thrower, and the position and position of the rope thrower's left shoulder are the maximization of the interests of the latter person by jumping and retreating.

Please distinguish between long rope and short rope, and be sure to consider that this is a domino effect. Only the long rope that calculates the entry time and space of others (not just your own starting time and space) is a team activity, and it has the meaning of connecting all people for sustainable development.

Skipping rope everyone should have skipped, is a more common way of exercise, can achieve the role of ****, the correct way to skip rope is also very important, if the way is not correct, then the effect that can be achieved is not so good, people who want to use skipping rope, the skills of skipping rope should be mastered, so that it can play a role in exercising, the following will introduce to you what are the skills of skipping rope.

Tips for jumping rope

Be sure to learn to manipulate the skipping rope, measure the length of the skipping rope, and then fold it, the length should be from the armpit to the ground, which is the most standard, and then put the two hands on the side of the body for a vertical state, the arms and elbows become right angles, and then hold the two rope heads on the right hand and start to wave, rotate circle by circle, until the right hand can move freely, and then change to the left hand to do the same action, the beating must follow the beat of the rope, the first stage of the action is to rotate the rope, Li Lu Li should hear the sound of the rope after touching the ground, and each time it should be connected to form a beat, so that not only can the rope rotate, but also the two feet can jump together, until the beating of the two feet can follow the rotation, and the hands and feet can be carried out at the same time, and the rope can make the coordination of the muscles better, as long as the initial action is correct, then the posture is easy to standard, and after this stage is proficient, you can jump with two feet together, and every time you jump the rope should be passed under the feet onceThe speed can be slower, so that the tenacity of the legs can become stronger, and if the speed is fast, it can make the endurance better, and the fat can be effectively burned.

Skipping rope** precautions

Before jumping rope**, you must pay attention to the warm-up exercise, you can exercise the ankles, waist, knees, wrists and shoulders, you must not drink too much water before jumping rope, and you should also do stretching exercises after jumping rope. For young women, they are afraid that too much skipping rope will make their calves thicker, so they should be paired with some stretching movements to prevent radish legs, and they should also adjust their breathing to relax their bodies.

The above is what you will introduce to you is what are the skills of skipping rope, after reading the above introduction, you should also have a certain understanding, skipping rope can achieve a very good role and exercise the body, you must adjust your breathing, the number of rope skipping every week can not be less than four times, nor can it be higher than six times, you must think well and rest.

The tips for jumping rope are as follows:

1. Do some freehand exercises to get your muscles excited, such as imitating the jumping action of skipping rope.

2. Stretch the calf gastrocnemius muscle and calcaneal eyelashes, these two parts are the most important, because they are always in a high state of tension during the whole rope skipping process.

3. Action essentials: open the legs back and forth, straighten the back legs, keep the heels close to the ground, and bend the front legs to the front, which is what we often call lunges. Then lie on your back on the mat, lift one leg up, wrap the arch of your foot with a jump rope, and pull the leg slowly and firmly towards the torso with both hands.

Do this for 30 seconds on each leg.

4. Shoulder exercise: Fold the skipping rope in half, hold both ends of the rope with both hands and straighten it, and the distance between the two hands is slightly wider than the shoulder. Keep the rope tight with both hands while mimicking the kayak stroke.

5. When jumping rope, use the forefoot to jump and land, remember not to use the whole foot or heel to the ground, so as not to brain**. When jumping, the body should not be extremely bent, but be in a naturally bent position. When you jump, breathe naturally and rhythmically.

6. When shaking forward, the upper arms are close to the sides of the body, the elbows are slightly abducted, and the upper arms are approximately horizontal, and the wrists are abducted and rotated forcefully to make the hands circle on the side of the body. Each time the rope is shaken, it turns up and down from the ground behind it, and the speed at which the rope rotates is proportional to the speed of the hand-cranked rope. The faster you shake, the faster the rope turns.

Supplement: Benefits of Jumping Rope: Jumping rope is a very effective aerobic exercise.

It is a sports game in which one or more people do various jumping moves on a loop of rope. In addition to the general benefits of exercise, it has a number of unique advantages. Jump rope consumes 400 calories every half hour.

It is a bodybuilding exercise that is of great help to various organs such as cardiopulmonary system, coordination, posture, and **. It's a sport for all ages.