How to jump rope is right.

How to skip rope is right. There is no doubt that skipping rope plays an important role in people, but many people find themselves skipping rope every day. Why can't they see the effect and even have many adverse effects? Today, we will talk about how to jump rope to have a good effect.

How to jump rope is right. Before skipping rope, you just need to prepare a suitable rope and wear it lightly. There is no need to worry too much about the location of skipping rope, and the size of the specific venue is also measured, as long as the rope can be thrown down without colliding with the surrounding objects. Next, let's take a look at the correct way to lose weight by skipping rope!

Preparation: Keep breathing steadily and rhythmically; Keep your upper body balanced and don't swing from side to side; The human body should relax coordination.

How to jump: start jumping with both feet at the same time, and then transition to jumping with both feet alternately. If you want high frequency, don't jump too high when skipping rope, as long as the rope can pass.

Time and quantity: Beginners: 60- 100 hops per group. 2-3 times at an interval of 1 minute; Normal: 400-500 hops per group. Divided into 2 times, with an interval of 1 minute.

Key points of skipping rope:

1. When jumping in the air, don't bend your body excessively, but become a naturally bent posture. When jumping, breathe naturally and rhythmically. When jumping and landing, use the sole of your foot, not the whole foot or heel. This not only fails to lose weight, but also causes brain vibration.

2. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on the side.

3. The speed of skipping rope to lose weight depends on personal circumstances. You can jump for 5- 10 minutes at the beginning, slowly extend the skipping time and practice step by step.

4. After skipping rope, in order to make the blood circulation return to normal, don't sit down immediately, but choose to slow down or walk for a while and do some stretching and relaxing movements, so as to really end the exercise.

Although skipping rope seems to be a very simple sport, it contains many sports concepts, so everyone must pay attention to choosing the right clothes when skipping rope, step by step, not blindly, not eager for quick success, so as not to bring great burden to their bodies. Skipping rope is very important to people, and everyone must pay attention to it.

First, the higher you jump, the better.

Many people think that the higher I jump rope, the more calories I consume, and the better the effect of losing weight. Actually, it's not like this. Skipping rope is not a high jump, nor is it a training to increase our jumping ability. What we are pursuing is long-term and stable movements.

So when skipping rope, we can jump high enough for the rope to pass right through, which is perfect. In the rope skipping competition, we will find that the more powerful the person is, the feeling he gives us is not jumping, but that his body vibrates slightly and he crosses the rope. This is the realm we are pursuing.

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

When skipping rope, the standard posture of our upper body should be abdomen and chest, and the big arms are tightly clamped at our sides. It only takes our little arms and wrists to throw the rope, just shake it gently. So when skipping rope, don't make a big swing of your whole arm. A big swing will not only waste our strength, but also affect our skipping speed.

Third, the heel needs to leave the ground.

In fact, the reason for our knee pain after skipping rope is very simple, that is, when landing, the heel hits the ground first, which will cause the landing foot to be unable to cushion and shock absorption, and the impact force will directly rush to the knee. The way to avoid this is to let your toes land first. When we first started skipping rope, because we were not skilled, we would lift our heels very high to prevent our feet from touching the rope.

Therefore, in the process of skipping rope, we must learn not to bend our knees and lift our feet deliberately. I suggest you learn to jump on your toes, which has the advantage of small movement range and can also avoid damaging your knees by large vibration.

How to jump rope is right. 2 Precautions for skipping rope.

1, be sure to warm up before skipping rope.

Warm-up can make our muscles, limbs and brain flexible, and stimulating our nerves can make us more energetic. Not only when skipping rope, but also the longest endurance time of skipping rope will be longer. But if we don't warm up, our joints will not be activated. Then it is easy to sprain your ankle and fall down during exercise.

2. Hands droop naturally, put them at your sides and relax your shoulders.

This is the first and most critical step, because many people will feel shoulder pain after jumping for a while. In fact, it is because the shoulders are always raised when skipping rope, and they are in a state of tension, and the muscles of the shoulders will be sore for a long time.

Even if it is used excessively, it will cause damage to the shoulder joint. Therefore, before, during and after skipping rope, the muscles of the shoulders should be in a relatively relaxed state.

3. The forefoot touches the ground first, the knees are bent and the feet are close together.

In the process of jumping, we should always pay attention to the forefoot landing first, and then there is a transition to feel the hind paw, so that our knees and feet can get a buffer. Without this buffer, simple straight jump will cause great wear and tear to our knee joint, and this damage is irreversible and can't be repaired anyway. After a long time, my knees will hurt and I can't even jump anymore.

4. Breathe at a constant speed during exercise.

When we do any exercise, the importance of breathing is often ignored by us. But as long as we find out carefully, we will know that even breathing patterns can not only make us more relaxed during exercise, but also do little harm to our throat.

In the 800-meter or 1000-meter running as a student, we often sprint at the last minute without strength. At this time, we will find that our throat and even our ears will feel pain, which is actually caused by uneven breathing.

So we need to pay attention to our breathing when skipping rope. We can jump in twice and then jump out twice. Of course, this is also based on your physical condition. If your body can accept faster speed, you can jump in or out three times.

5. Overweight is not suitable for skipping rope

We know that incorrect skipping posture will cause irreversible damage to our knees and ankles. In fact, for overweight people, even if they master the correct posture, it is not suitable for skipping rope. Because in the process of skipping rope, knees and ankles will be affected by gravity, which will increase the damage to them. Therefore, people weighing more than 200 kg generally do not recommend skipping this kind of intense exercise, and choose non-jumping exercise with less joint damage.

6, the amount of exercise can not be achieved overnight, but step by step.

Skipping rope is an aerobic exercise, which needs long-term persistence to see the effect. So for skipping rope, we must first grasp the long-term point. Some people jump rope for a long time in a short time because of temporary enthusiasm. Although psychologically prepared, the body has not yet entered the state. This kind of unsuspecting exercise will make the body more tired, which is definitely not ideal for the next exercise. After all, you can't eat a fat man in one breath, so be patient in losing weight or keeping fit.

7. It is recommended to choose rubber rope or slub rope.

Most of the plastic rope skipping and iron rope skipping on the market are too light or too heavy, which makes it difficult for us to concentrate on skipping. Worrying about whether we will bump into ourselves or be thrown out by inertia is not conducive to the original intention of our movement.

So when we choose skipping rope, we need to choose adjustable rubber rope or slub rope. First of all, don't worry about being hit or thrown out, because the weight of this rope is suitable for us and the material can fit the ground well. Secondly, it is suitable for our advanced training when it can be adjusted. When we adapt to lighter weight, we can increase the stress by adjusting.