How do you jump a short rope? What does a short jump rope look like

First of all, you have to buy a good skipping rope so that you can be handy, hehe! You're still an elementary school student! The quality of the short rope jumping will affect the level of students' future development.

The rope is as short as possible, as long as it can pass the feet and head, and the smaller the circumference of the rope, the better it is to increase the speed of the jump rope. The rope should be shaken by wrist force, not with the shoulder joint or elbow joint as the axis, and the stability of the rope rotation should be maintained. The feet should be brought together (slightly front and back can also be used), and the jumping height should be controlled, jumping too high is not conducive to the improvement of the rope skipping speed in the future.

For students to do well in jumping short rope, the speed of jumping rope is a key factor. On the basis of the students' mastery of the correct jump rope, the teacher can use a series of training methods to improve the speed of the students' movements. The specific training methods are as follows:

1) 10 seconds, 20 seconds - short-term timed continuous rapid rope skipping training. (2) 30 reps, 50 reps - quantitative continuous rapid jump training. (3) 25 reps in 10 seconds, 45 reps in 20 seconds - timed quantitative rapid training.

4) 30 times of 12 seconds, 50 times of 23 seconds, 80 times of 35 seconds - quantitative timing training. At present, the city's competitions and provincial competitions are generally two-minute double jumps, which for athletes, the key to improving the level of rope skipping is whether the endurance can meet the requirements. An athlete's initial endurance level is generally between 30 and 60 seconds.

The improvement of endurance level is also a relatively long and gradual process, teachers can adopt the following training methods: (1) Stair running training, taking running four flights of stairs as an example, 10 back and forth as a group, each training run 3 to 5 groups. It can be arranged once a week.

2) Endurance running training, 1000 meters as a group, 3 to 5 sets of each training run. Scheduled once a week. (3) Vertical jump on the spot, both hands are freehand rope training, jump for 3 minutes as a group (or jump 300 times), each training jump 3 to 5 groups.

Scheduled once a week. (4) Continuous short rope skipping training can start from 50 times, and gradually increase the requirements according to the level of students, and it is appropriate to reach 280 consecutive jumps. (5) Regular accumulation of short rope jumping training, such as 300 to 500 within 5 minutes.

6) Direct test for two minutes, the specified number of times (according to the training level, gradually increase from 150 times to 240 times is appropriate), missing a make-up jump 20 times. (7) Determine the total number of training sessions, which specifies how many consecutive jumps must be made for a group. (Such as:.)

Make sure you have to jump a total of 800 to 1,500 jumps today, and one of them will have to jump 150 to 250 times in a row to complete the mission. 8) The specified number of times, you can continue to jump if you break it, and you must complete it at one time to be able to rest. (Such as:.)

300 to 500 reps in a group, 3 jumps. ）

ShortJump ropeYes:Physical Education High School Entrance ExaminationThe skipping rope is the same as the one used in physical education class.

The short jump rope is simple and easy. Skipping rope has a variety of patterns, can be simple or complex, can be done at any time, and will be learned as soon as you learn, especially suitable for fitness exercise in the season when the temperature is low.

And it's especially suitable for women. In terms of exercise, continuous skipping rope for 10 minutes is almost the same as jogging for 30 minutes or dancing fitness dance for 20 minutes, which can be described as a time-consuming and energy-intensive aerobic exercise.

Rope skipping action essentials:

1. Basic skills of rope skipping: simple rope skipping method preparation action: put your feet together and practice bouncing for 2 to 3 minutes (the bouncing height is 3 to 5 cm).

Start jumping rope and pay attention to the curved swing of your wrists. Beginners start with 10 to 20 jumps, and after a 1-minute break, repeat 10 to 20 jumps. Non-beginners can jump 30 times, rest for 1 minute, and then jump 30 times.

2. Bend the knee with one foot and bend the right leg and lift it forward. Jump on your tiptoes 10 to 15 times, switch to your left leg and repeat. Rest for 30 seconds and do 2 rounds on each side.

3. Sideways diagonal jumps can train your endurance and strengthen your abductor and adductor muscles. The two of them stood on the left and right sides of the skipping rope one after the other, first jumped forward with one foot on the side, and then jumped back to the original position obliquely. When jumping, you should pay attention to swinging your arms vigorously.

Jump for 1 minute, rest for 10 seconds, and repeat the exercise 2 times.

The way to jump the long rope is to master the rhythm.

Before jumping in, find the rhythm of the rope, play the rhythm silently in your heart, and then when the rope hits the ground and is closest to you, run in, the rope reaches the highest point, it should reach the jump rope, and the rope jumps when it touches the ground again. Continue to jump to the rhythm, and when you get out, you run outside at the same time that the rope touches the ground and the person jumps.

Jumping on both feet will be very tiring, and one foot saves physical strength, and the movement is also light, which is conducive to mastering the direction.

In addition, the person in front of you is ready to jump, you are about to enter, the person in front jumps over, the rope is thrown over, you run to the position, the rope is almost thrown over again, you and the person in front of you look at the rope together, and when you are about to land and sweep to the foot, jump together. It depends on the speed of the person who throws the rope, and cooperation is required.

Rules for jumping long rope:

The time is 2 minutes and 30 seconds, 40 team members (including 20 men and 20 women, and the head teacher and deputy head teacher shake the rope). 40 team members in turn according to the "8" line to jump continuously, the middle of the rope must be retained 1 person, that is, the first person into the rope after jumping 1 time after the rope out, the second person and the first person to jump the first time immediately after the rope, and then in order.

The rope stops between the feet for a mistake, the mistake can continue to play, but the number of mistakes should be deducted, the rope jumper must hear the signal before entering the rope, the rope shaker in the middle of the game can not be replaced, but can change hands, the distance between the two rope shakers is 3 meters, the rope shaker's pedal line is a foul, and the result will be cancelled.

1. Before the skipping rope key is dry, 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 can't jump fast, and the rope is too short will 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 breath steady.

Skipping 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 heart blood supply sensitive function. 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.

To jump rope well, you first need Ming Pei to choose a rope that suits his height. You need to warm up properly before jumping rope, and you can do some simple leg and arm exercises to warm up your body.

Next, hold the rope correctly, clench your hands tightly, keep your elbows close to your sides, keep your body upright, and stand your feet together.

When starting to jump rope, let the rope be thrown quickly from the back of the body, bend the knees slightly during the rope falling, and at the same time use the strength of the ankles to jump, so that the rope is wound to the feet.

Precautions: Keep your breathing steady, don't open your mouth or pant heavily.

Don't focus too much on the number of jumps or speed, focus on physical sensations to avoid injury.

For beginners, you can choose to slowly increase the time and frequency of skipping rope, you don't have to jump 200 at once, you need to take it step by step.

The skipping time should not be too long, 20 to 30 minutes each time, if you feel unwell, stop in time.

Please click to enter a description of the early life**.

In conclusion, jumping rope is not only a simple exercise, but also a full-body exercise, which can effectively burn fat, burn calories, improve cardiopulmonary function, and at the same time be a personalized and creative free experience, I wish you a happy jumping rope!

Open the handle in the opposite direction and open the rope buckle. Fold the skipping rope in half, stretch the arm, and touch the ground at the fold, so the length is the best, and the rope can be buckled. <

1. Open the handle in the opposite direction and open the rope buckle.

2. Fold the skipping rope in half, straighten the arm, and touch the ground at the fold, which is the best length, and the bridge rope can be buckled.

3. First of all, put your feet together naturally and put the skipping rope behind you.

4. Grab the handle with both hands, tighten the rope, and place both hands on both sides of the legs.

5. Swing forward with both hands, rotate, when the rope reaches the front of the feet, bounce with both feet, continue to rotate, and master the frequency. With rent envy.

Steps to jump rope:1Prepare for the activity by moving your joints for two minutes. Stretch the ligaments of both arms and legs for one minute.

Start Jump Rope: 2The slowest rhythm is a set of 20 with both feet. Then press the leg and kick for half a minute.

3.The slowest rhythm is 20 one-legged jumps (stepping). Press the leg and kick the leg for half a minute.

4.The fastest pace of your feet is 30 jumps. Exercise the upper limbs and waist for half a minute.

5.The fastest rhythm of one foot is 50 jumps. Exercise the upper limbs and waist for half a minute.

6.Try to jump 20 times with both feet. Jump as high as you can by doing a loop motion with both arms instead of just swinging the rope with your wrists. Kick and press the leg.

7.The slowest rhythm is 20 jumps with both feet. Exercise the upper limbs and waist for two minutes.

8.Just relax. Sit on the floor or on a low stool. Pat your calves to your hip muscles with both hands for 5 minutes.

Movement essentials: Keep your body perpendicular to the ground as much as possible, and don't bend over and hip over.

Why do you want to press the leg and kick the leg, because it is a mechanical jump, and the ligaments under the calf bend always feel uncomfortable. It is much more comfortable after the leg press.

Note: After a week, each group will add 20 jumps. Don't make yourself feel too tired.

After one month, add 20 more per group. Increase gradually. Insist on jumping for 30-40 minutes every day.

You can find a ** that suits your skipping rope rhythm and jump while listening. Don't deliberately count the number of skipping ropes. When counting the number of jump ropes, it is difficult to breathe evenly.

My principle is not to let myself get too tired. Sweat slightly. The aim is to keep the muscles elastic.

Promotes circulatory function and intestinal peristalsis. If you want to lose weight. It is necessary to control the amount of food and nutrients.

To learn the interval skipping method, first jump rope quickly and then rest for 30 seconds, squat 30 times immediately after resting, and then continue to skip rope for 1 minute, and so on and so on.

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

Place the skipping rope before practicing it. Place the jump rope in the crooks of both knees, or hang naturally down to the heels.

Choose the right length of jump 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 rope according to the height of the jumper.

Before skipping rope, the skipper 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.

When jumping rope, use your wrist to drive the jump rope instead of your arms. 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.

Seize the timing of the jump rope to fall 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.

Efficient fat burning simple friends Li efficient fat loss exercises, teach you the correct skills of jumping and chanting the rope.

To learn the method of intermittent jumping group dan loose rope, first jump rope quickly, then rest for 30 seconds, squat 30 times immediately after resting, and then continue to jump rope for 1 minute, and so on to train in this way.