The correct way to jump rope

Rope skipping the right way

Rope skipping the right way, rope skipping is a childhood memory for many of us, after regaining the rope skipping, there will often be a return to the feeling of childhood, but also allows us to often do not exercise to exercise, weight loss and slimming role. Here to see the correct way to jump rope jumping.

The correct way to jump rope1

First, the basic points of jumping rope

1, the body is upright, two eyes looking forward;

2, start the rope after the big arm close to the sides of the body, the small arm to the middle of the body to close;

3, the rope to hit the ground when the jump;

4, jumping rope during the process of the knee joints slightly Bend;

5. Land on the forefoot.

Second, the skills of jumping rope

1, the main part of the rope is the wrist.

2, the height of the jump should not be too high, generally between 3 - 5CM, landing slightly bent knee buffer action.

3, jumping feet knees are generally straight. The calf can not have obvious knee bending.

4, breathing rhythm, the whole body to relax.

5, the height of the jump up is not enough or the timing of the jump up and the hand shaking the rope does not match, that is, the coordination of . Problems.

6, jump in the process of the rope if there is hooked feet, indicating that the length of the rope is not suitable for you to jump when the second half of the process is easy to hook the feet, then it is a physical problem.

Third, how to easily and quickly improve the performance of rope skipping

1, the length of the rope skipping: single-footed rope, the two ends of the rope pulled to the chest to the navel position.

2, the way to hold the rope: hold in the middle and back end of the rope handle. Furthermore, the heart of the two hands can not face up, try to down or relative, the heart of the hand facing down more power.

3, the technical points on the hand: the upper arm of both hands close to the body, wrist force. Reduce the circumference of the rope.

4, leg technology points: toes and forefoot jump landing, jump height can not be too high to just over the rope is best, landing knee slightly bent to do buffer.

5. Breathing: Breathe naturally and rhythmically.

6. Standing posture: the body is straight but not stiff, natural bending, eyes flat in front.

7. Clothing: It is best to wear sportswear or lightweight clothing, wear soft-soled cloth shoes or sneakers.

8, to reduce errors: a mistake will reduce the number of times about 10, in order not to miss the speed should not be too fast, skilled mastery and then speed up.

9, thought: do not be too much quasi-demanding results, relax jump.

10, section of the increase in the number of exercises: 20 seconds as a unit, the requirements of the error-free, gradually strengthened, and strive to achieve 60 times.

11, section time increase exercises: 20 seconds, 30 seconds, 40 seconds, 50 seconds, 60 seconds.

12, how to train arm strength: shake the rope training to ensure that you can shake about 200 at a time. Do push-ups, pull-ups and so on.

13, practice bouncing power: step jump, frog jump, etc..

Fourth, auxiliary training

1, you can use the simple action of the pad toe to enhance the toughness and strength of the ankle joint.

2, simulated jump rope. The purpose is to practice the fastest speed jumping ability of both feet.

3, a certain arm, wrist, waist, abdomen, lower limb strength exercises. It can be enhanced by push-ups, sit-ups, high leg lifts and running.

The correct way to jump rope jumping 2

1, before practicing jump rope jumping rope placed

To put the jump rope in the bend of the two knees, or naturally hanging down to the heels.

2, choose the right length of the jump rope

Jump rope is too long too much are not good, not conducive to the smooth practice of jump rope. You can choose the appropriate length of jump rope according to your height. Before jumping rope can jump rope ends tugged to the longest, jump rope stuck in the bend of the knee, the arm just straightened out, indicating that the length of the jump rope is suitable.

3, jump rope with the wrist to drive the jump rope, rather than the arm

Jump rope when the arm try to avoid drastic shaking, but the wrist in the flexible rotation of the jump rope, so that the jump time is long, and not easy to get tired.

4, grasp the timing of the drop of the jump rope and then jump

This is the most important to practice jumping rope, jumping rope to jump up on both feet from the bottom and over, which requires the hands, eyes, feet, brain coordination. When the jump rope is about to reach the knee part, the feet have to jump up, too fast or too slow are easy to let the jump rope trip to the foot. Do not jump too high, or time long stamina, soon jumped not to move.

5, grasp the height of the jump rope thrown up

If the jump rope thrown up too high, the jump rope basically does not touch the ground; thrown up too low, a long section of the jump rope to the ground, will increase the error. Ideally, the rope should only touch the ground for about 20 inches.

6, the practice of two-handed cross and other fancy jump rope to master the rhythm

When the basic skills of rope skipping to a certain extent, want to try to cross or jump from back to front and other fancy jump rope, be sure to grasp the rhythm. Do not throw too fast, two hands cross to deeper, to ensure that the rope jumping "8" shape swing larger, so that the jump time is long.

Rope skipping correct ` jumping method 3

Rope skipping correct posture

Rope skipping correct action: the big arm close to the sides of the body, the small arm outreach, the wrist child shaking the rope, the feet together, the practice of bouncing for 2 to 3 minutes (bouncing height of 3 to 5 centimeters). Start jumping rope, pay attention to the wrist to do arc swing. Land with a slight knee-bending cushioning action. The knees of the jumping feet are usually straight. The calves are even less likely to have obvious knee bending. Breathing should be rhythmic, the whole body should be relaxed.

Beginners first jump 10 to 20 times, rest 1 minute, repeat 10 to 20 times. Non-beginners can jump 30 times, rest 1 minute, and then jump 30 times. Rope skipping is an aerobic exercise, insist on jumping rope can lose weight.

Rope skipping on the ground

Rope skipping should pay attention to the choice of venue. Do not choose a dusty or gravelly site and uneven concrete, it is best to choose the indoor gymnasium paved with wooden planks or a flexible site. Rope skipping should wear appropriate clothing, the best wear sportswear or loose lightweight clothing, wear soft-soled cloth shoes or better elasticity of the sneakers, so that activities will make you feel relaxed and comfortable, but also not easy to get hurt.

Rope skipping precautions

1, jumping rope should wear soft texture, light weight high-top shoes to avoid ankle injuries.

2, when jumping rope need to relax the muscles and joints, toes and heels need to coordinate the force to prevent sprains.

3, the rope is soft, hard, thick and thin. Beginners usually prefer to use a hard rope, skilled can be changed to a soft rope.

4, the weight is relatively large, be sure to both feet at the same time, do not jump too high, so as to avoid injuries to the joints due to too much weight.

5, jumping rope should be gradual, do not jump thousands of times, too much damage to the knee.

6, after jumping rope to do about ten minutes of leg stretching, help to reduce muscle soreness after exercise, more stretching leg lines, leg type better look.

7, girls jumping rope must wear sports underwear to prevent damage to the chest.

What people are not suitable for jumping rope

1, overweight people are not suitable for jumping rope

Overweight people will be in the jumping to the knee is too much pressure, and overweight human body fat content is high, the fat **** vibration will be on the body bring injury. Therefore, the big body weight people are generally not suitable for jumping rope. These people are recommended to choose swimming, walking and other more moderate aerobic exercise fitness exercise.

2, the old knee injury is not suitable for jumping rope

The old knee injury is not suitable for jumping rope, because jumping rope feet to the ground, the body to the knee cushioning pressure is too large, knee injury is not suitable for jumping.

3, the elderly, osteoporosis is not suitable for jumping rope

Long time jumping movement on the knee pressure will be great. Not only jump rope, long-distance running, mountaineering is not suitable for the elderly, osteoporosis, herniated discs or other lumbar spine disease. However, jumping rope in turn can advance bone cell metabolism, to avoid osteoporosis, just suffer from osteoporosis after the temporary first do not jump.

4, varicose veins, arthritis patients are not suitable for jumping rope

Varicose veins, venous pressure is too high, and jumping rope, the main force is in the lower limbs, repeated jumping movement, easy to cause lower limb swelling, resulting in deterioration of the condition.