Can you play shuttlecock, jump rope, skate, or swim? How did you learn it?

1. The skills of kicking shuttlecock:

“Knees are like axes, waist is like cotton, jump into the ape, and land on the ground.”

Explanation: When kicking shuttlecock, the whole body All muscles must be relaxed and the body should swing naturally; when jumping, it must be as dexterous as a mountain ape; when landing, it must be as light as a swallow in order to kick the shuttlecock well.

2. Guidance points for shuttlecock kicking:

1. Choose a flat site to avoid wind interference. The air must be circulated so that the lungs can absorb a large amount of fresh air.

2. For each movement, practice air kicking first, with the purpose of cultivating students' movement proficiency and body balance.

3. Start with one-legged kicking. After learning the basic movements of one-legged kicking, you can then practice consecutive movements. The left and right feet should be practiced alternately to promote balanced development of the body.

4. When kicking the shuttlecock, keep your eyes on the shuttlecock. Don’t just look at whether the movement of your feet is correct or not, and ignore the timing of the shuttlecock falling.

5. When the shuttlecock is out of control, try to catch it with the soles of your feet, and only use your palms as a last resort to prevent it from falling to the ground. This can train the continuity and fluency of the shuttlecock, and train students Endurance and flexibility of footwork.

6. When jumping up to kick the shuttlecock in mid-air, be sure to land with the soles of your feet first when falling to keep your steps brisk and avoid ankle injuries.

7. Except for special changes in tricks and movements, any kicking method requires the shuttlecock to go straight up and down.

This seems to have nothing to do with the left and right feet.

If you want to improve your one-minute rope skipping performance, you should strengthen training in these three aspects.

1. Technical aspects include: the length of the rope, the method of grabbing the rope, the method of using the feet (switching one foot or jumping with both feet together), the rhythm of rope skipping, the standardization of movements, etc.

1. Technical aspects include: the method of using feet (switching one foot or jumping with both feet together), the rhythm of rope skipping, the standardization of movements, etc.

2. The length of the rope: a short rope can make the rope rotate faster. The length of the rope varies from person to person. Generally speaking, the length of the rope is equivalent to half the height and 2 to 3 centimeters longer. .

3. Rope grabbing method: The rope grabbing method is also very particular. If the rope is grasped further away from the rope handle, the centrifugal force generated will be greater when the speed of skipping rope becomes faster and faster, and the pulling force of the rope on the opponent will be greater. The larger it is, the easier it is for the arm to tire. Therefore, when grabbing the rope, you should be close to the rope handle. The closer you are, the less effort you will have.

2. Strength and endurance include: arm and upper arm fatigue resistance, cardiopulmonary function, leg strength, etc.

1. Arm strength: Some students' upper arms will be sore if they jump too much. This is because the arms are opened too wide when skipping rope. When the forearm swings with the rope, the muscles of the forearm are easily fatigued. To reduce fatigue, keep your arms as close to your body as possible and use your wrists to exert force when jumping rope. Furthermore, the palms of both hands should not be facing upwards, but should be downwards or facing each other as much as possible. Palms facing downwards can exert more force. This can save physical energy and you will not be tired no matter how much you jump.

2. Cardiopulmonary function: Cardiopulmonary function refers to a person’s ability to absorb oxygen and convert oxygen into energy. As physical strength decreases during rope skipping, the human body has to bear a certain amount of exercise load to maintain the rope skipping movement. The heartbeat speeds up and the limbs become weak. At this time, the speed of rope skipping slows down, ultimately reducing the number of rope skipping. The only purpose of improving cardiopulmonary function is to persist in exercising. Physical exercise can make our heart stronger, promote and speed up metabolism. This requires a certain amount of exercise and mastering scientific exercise methods. Without a certain amount of exercise, cardiopulmonary function will not be up to par. for exercise purposes.

3. Exercise leg strength: When skipping rope, the legs have to bear the weight of the body and jump repeatedly. After a certain period of time, the feet become weak, and some students will slow down their jumping speed, eventually leading to the inability to skip rope. Pass. In order to overcome this phenomenon, it is necessary to exercise the leg muscles, such as: abdominal jump exercise, which means starting to jump straight from the original place, bending the legs and hugging the knees in the air or clapping with both hands in front of the legs. When landing, be sure to bend the knees to cushion. You can also do exercises such as hopping on one foot or jumping on steps with both feet.

3. Psychological quality training. Many students suffer from psychological stress due to factors such as human factors, venue, and themselves during the exam, and often fail to get full marks when skipping rope. Therefore, it is essential to exercise psychological quality before the exam. First of all, you must know yourself, understand your own achievements, have a correct positioning, and be confident. Secondly, through emotion and stress tests, we simulate real stress situations, provide effective and practical ways to deal with stress, guide students to face stress correctly, and teach students how to relax, so that students can reasonably regulate their emotions and truly become their own masters. Third, encourage students through simulation tests and give them positive psychological hints, so that students can enhance their self-confidence, experience the feeling of success, and find their true selves, so that they can face the high school entrance examination physical education exam healthily and happily with a good and stable mentality

Skating skills

1. V-shaped walk

1. First stand in a V-shaped stance.

(Spread your feet into a V-shape and about 45 degrees shoulder-width apart. When we stand in this way, the wheels will not slide. This is the basic stance in inline skating. )

2. Lean the body slightly to the left and slowly shift the center of gravity to the left foot.

3. Lean your body slightly forward and lift your right foot forward.

4. Place your right foot down firmly and shift your weight to your right foot.

According to this tip, lift your left and right feet forward alternately and lower them smoothly to familiarize yourself with the feeling of shifting the center of gravity.

2. Stand up after falling

1. If you can't stop while sliding forward, don't panic, just stretch your hands to your chest first.

2. Knee squat.

3. Lower your knees to the ground first. (Knee pads are very useful at this time.)

4. The fingers should be really spread out and flat on the ground. Since your body will still rush forward after landing, remember to have your hands ready in front of your chest.

5. After the force of the dive is offset, prop up the body with both hands.

6. Squat up with your right foot, kneeling on one foot, and place your hands flat on the knee of your right foot.

7. Press down hard with both hands to prop up the body.

8. Stand in a V-shaped stance.

3. Sliding forward

When moving forward, the feet should be in an outward shape. When the right foot moves forward, the right foot should slightly press the outer edge ("blade" is the standing method), and the left foot should press slightly.

Inside edge, slide your right foot out hard, push hard with your left foot, shift the center of gravity slightly to the front right, then let the right foot slide for a while, then switch to the left foot (at this time, the center of gravity should be pulled back, Push out the left foot and bring it back together, then put the center of gravity on the left foot and continue the movement like this! 〉The center of gravity is very important. When skating, you have to keep changing your center of gravity~~~It's just two feet pushing hard...how can it be fast? Not only do you need to change the center of gravity, lowering the center of gravity will help the stability of skating~~~Skating, of course~~~In addition to the above points, it is also important to retract the feet, which can also increase the speed (because it can increase the distance of pushing the blade). You must be "elegant" but also keep your butt closed and don't hunch your back, otherwise it will be really ugly...

4. Turn

Take a left turn as an example: when traveling, move your left foot forward and right With your feet behind you, raise your upper body (from the waist up) with your hands to face the center of the circle. You also need to press the edge~~~The center of gravity is on the left foot and presses the outer edge. The right foot can naturally push the edge... In this way, you can draw

A beautiful arc! 5. T brake

When sliding forward, keep both feet still while gliding. Gently lift that foot off the ground, then turn the sole of the lifted foot 90 degrees, and then gently place the lifted foot on the ground.... Just let the wheel make contact with the floor and brake slowly. La.

(At this time, the center of gravity should be on the front foot, and the knees are slightly bent)

6. Slip forward and slide back

When we slide forward and want to slide back, we can jump lightly... turn Complete it 180 degrees or use a simpler way: start with the feet one in front and one behind (I am used to the right foot in front), and then gently lift the heels of both feet off the ground a little bit... with the toes as the axis. , take advantage of the situation and turn your body 180 degrees or put your right foot as the center of gravity first...turn your left foot 180 degrees (forming a small crab step) and then turn your right foot 180 degrees! 〈P.S. When turning, try not to open your feet too wide and keep them parallel, so that the movements will be clean and neat〉

It is best to have a coach to teach more standardized swimming.

(1) It is not suitable to swim after eating or drinking;

(2) It is not suitable to swim if you have open wounds, skin diseases, or eye diseases;

(3) Colds , sick, unwell or weak, it is not suitable to swim;

(4) It is not suitable to swim in thunderstorm weather;

(5) The water temperature is too low or too cool to swim;

(6) It is forbidden to joke excessively with your companions when swimming;

(7) Do not enter the water casually, especially in the wild;

(8) The wind and waves are too strong and the lighting is not good It is best not to swim;

(9) Do not swim or dive in unknown waters;

(10) Do not dive in shallow water or crowded areas;

(11) Swim in qualified places with lifeguards;

(12) Do warm-up exercises before entering the water;

(13) Bring all the equipment for entering the water. Swimming goggles;

(14) Avoid panic or confusion in the water. If you experience cramps, please stay calm and use back float instead;

(15) If you have the opportunity on weekdays, you can participate in some CPR training and self-rescue training in water. If someone is drowning and you are not sure, you should not rush into the water to save the person. You can shout for help while using bamboo poles, branches, ropes, clothes or floating objects to rescue;

(16) When camping, fishing or outdoor activities are close to the water, children should be strictly prevented from accidentally falling into the water;

(17) When swimming at the beach or outdoors, prevent sunburn and punctures on the soles of the feet.