What’s the secret to long rope jumping?

The jumping method introduced here is used by Mr. Hu Pingsheng, the Chinese rope king with more than 50 years of jumping experience, and has been scientifically proven to be very effective and reasonable.

Skipping rope mainly involves wrist force. This saves energy and you won't feel tired no matter how much you dance. Some people's forearms will get sore if they jump too much. That's because the forearms are also swinging with the rope. Furthermore, the palms of both hands should not be facing upwards, but should be downwards or facing each other as much as possible. You can exert more force with your palms facing down. Such as the smash in table tennis. Another very important point is that the two arms droop naturally and cannot be opened to both sides. The hands should be in front of the body (when jumping backward, the hands lean back slightly) and do not leave the body. This allows all the strength of the arm to be concentrated on the wrist. Beginners cannot realize the importance of these two points, because the technical content of single and double shakes is not high, which will be reflected when they practice the more difficult three or four shakes. It is easy to release force when the arms are open, and the palms are upward and unable to exert force, making it impossible to complete the next difficult movement. However, more than 90% of domestic rope skippers open their arms and make large movements, which is unscientific and difficult to improve their skills. Therefore, skipping rope should start with basic movements. When you first practice skipping rope, you should consciously change your movements back, draw your arms inward, but not too nervous, keep your body straight but not stiff, and look straight ahead. Only by developing a habit can you break through difficult movements.

After learning the movements of the hands, the only thing left is the feet. Use your toes when taking off and landing. At the same time, your toes and heels need to be coordinated to prevent sprains. Remember not to touch the ground with your heels, otherwise jumping for a long time will damage your brain, ankles, and spine. Bend your knees slightly, which can alleviate the collision when your knees and ankles come into contact with the ground and prevent injuries. The most important thing is to avoid stretching your feet forward after jumping. Otherwise, you will not be able to jump continuously after a difficult high jump, and it may even be dangerous. When jumping rope, you don't have to jump too high, just enough to allow the rope to pass. When jumping up, don't bend your body extremely, keep it in a natural bending position. When jumping, your breathing should be natural and rhythmic. Some people think that skipping is an exercise that can easily damage the knees, but according to expert research reports, the impact force of skipping on the knees is only 1/7 to 1/2 of running. And as long as you can master the technique of skipping rope, bend your knees slightly, and touch the ground with your toes and soles, you can reduce the impact on your body.

Just knowing the movements cannot make a coherent jump. We mentioned above that the reason why difficult movements cannot be connected may be because the arms are open, but it is also possible that the jump method cannot be connected correctly, and that is a matter of coordination. Beginners often cannot master the rhythm when they learn the double swing. After dancing more than ten times at a time, they lose their pace. In fact, the double swing is a very simple movement. After dancing a double swing, you need to pause for a while, and then quickly swing the rope. After taking off, pass the rope over your feet twice, pause intermittently, and then take off again...Similarly, if you want to perform more than three swings in a row, you also need a strong rhythm. Only by mastering the rhythm can you dance some routines, such as double straight flying--tearing flowers-- Direct flight - fast flower - direct flight - phoenix flower - direct flight - dragon flower and so on. It will be easier to jump rope if you master the rhythm. You can also use the gaps to breathe rhythmically, and you will not feel tired if you jump too much. The coordination exercise is actually very simple. You don't need to hold a rope to jump in the air, but your hands must have a skipping motion. You can do two circles in the air with double swings, and three circles in three swings. Different movements can be interspersed with practice in a rhythmic manner, such as single swing-double direct flight-triple direct flight-double direct flight-solo flight-double direct flight... You can also think in your mind irregularly. Whatever action is simulated. Practice more and use the rope again. Do not stop immediately after vigorous rope skipping exercise. You should continue skipping rope at a slower speed or walking for a while to allow blood circulation to return to normal before stopping. Then remember to do some stretching and relaxation movements before the exercise is truly over.

If a worker wants to do his job well, he must first sharpen his tools. With the right methods, superb skills and reasonable equipment, you can maximize your potential. The only things you need to skip rope are shoes and a rope. Let’s talk about shoes first.

At present, there are no specialized shoes for rope skipping in China. Let’s talk about the shoe requirements for rope skipping. Readers can make their own choices after reference. Mr. Hu Pingsheng chooses table tennis shoes when skipping rope. He said that there are two requirements for shoes when skipping rope: first, the shoes should try to avoid thick horizontal patterns or horizontal grooves; second, the toes should not have protruding horizontal lines or horizontal patterns. . This avoids mistakes caused by hanging the shoe block cord. Longitudinal or diagonal patterns are best. To sum up, it is ideal to choose lightweight sports shoes with strong shock resistance and no horizontal stripes.

The last thing I want to talk about is the rope. Without the rope, all talk is empty.

However, most of the skipping ropes currently sold in the domestic market are unscientific and cannot improve the level. When the skipping rope reaches a certain speed and breaks, it is easy to hurt the body. Here I would like to introduce to you a new type of scientific skipping rope - competitive skipping rope. Competitive rope skipping (patent number: ZL00258550.2) is a scientific new structure skipping rope researched and designed by Hu Pingsheng, a Chinese rope skipping technical expert (CCTV's "Sports World" feature film "Rope Skills", "Variety Show", "Zhengda Variety Show", "East, West, South, North, Central", Shandong Satellite TV, Zhejiang Satellite TV, and Anhui Satellite TV have broadcast his "rope skills" many times). The two ends of the rope body are two first ropes, and the two first ropes are respectively connected with two middle ropes and a bottom rope that become thinner in sequence. When the rope body is folded in half, the two first ropes and the two middle ropes are symmetrical respectively, and the ends of the two first ropes are elastic soft body layer handles. The entire rope body is thick at the top and thin at the bottom, heavy at the top and light at the bottom, which can reduce air resistance and is extremely conducive to the conduction of force. In addition, the first rope, middle rope, and bottom rope are each made of materials with different characteristics, and are made according to a certain length ratio and weight ratio. The material used in the middle rope and bottom rope is top-grade PU polymer material imported from Italy. Therefore, it is more comfortable, lighter, more dexterous, faster to swing than ordinary skipping ropes, and more in line with the operating principle of force. It is not only suitable for It is more suitable for performing general movements, difficult multi-shaking movements and complex tricks. It overcomes the shortcomings of ordinary skipping ropes that can easily cause harm to the human body, and gives full play to the human body's skipping potential.

Finally, let’s talk about the time and frequency of rope skipping. Theoretically, strenuous exercise is not allowed one hour before and after meals. Some people who want to lose weight will skip rope before meals to reduce appetite. This is Unscientific. The best time for human body activity should be from 3 pm to 8 pm. Friends who want to improve their skipping skills may want to do it during this time. I personally do not advocate morning exercise. Some people "dance upon hearing the chicken" when doing morning exercise. They even get up at three or four o'clock to exercise, and then go back to sleep for a "return sleep". This is not only susceptible to air pollution, but also disrupts the biological clock. Causes fatigue and premature aging. Because ground air pollution is the heaviest before sunrise and there is less oxygen at this time. After sunrise, green plants begin photosynthesis, inhale carbon dioxide and spit out oxygen, making the air fresher. So if you have time, try skipping rope after sunrise. Rope skipping should not be less than 4 times a week but not more than 6 times a week. Generally, it requires one day of rest and reflection, so that you can improve faster. The time for skipping rope should be controlled between 30-100 minutes each time. Too little will not achieve the fitness effect, and over-training for more than two hours will also make the body extremely tired.

Rope skipping is not a simple physical exercise. It requires the combination of hands and brain to create dazzling tricks. Friends, when practicing skipping rope, pay attention to thinking more and discussing with your peers. After accumulating to a certain extent, you will achieve breakthroughs. .