One-minute skipping skill

Skipping rope is a good recreational activity. In order to let the students master the skills of skipping rope better, I arranged the skills of skipping rope for one minute. Let's learn together:

Skills of skipping rope in one minute:

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

2, the height of the jump should not be too high, generally between 3-5 cm, and the knees are slightly bent when landing.

3. Jumping knees are generally straight. There should be no obvious knee flexion in the calf.

4. Breathe rhythmically and relax.

One-minute skipping training method:

1, routine jump, that is, 1 minute jump, during this period, you must insist on training, practice makes perfect!

2. Count jump. There is no time limit, but you must jump to the specified value. The purpose is to train the endurance and coordination ability of lower limbs.

3. Jump patterns. Jumping across bars, jumping around flowers, running, jumping on one foot, jumping with both feet exchanged, etc. The purpose is to train the stability of skipping rope and the comprehensive jumping ability of lower limbs.

One last suggestion: because of good physical strength, my stomach doesn't hurt in the first 30 seconds, so the speed must be the fastest. After 30 seconds, there will be physical decline, stomachache, sore feet and so on. Therefore, it is necessary to increase the amplitude of rope swing, adjust the take-off height appropriately, reduce the situation of foot hook and increase stability.

Precautions for skipping rope for one minute:

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.

Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.

6. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.

How to improve skipping performance simply and quickly?

1, skipping length: step on the rope with one foot and pull both ends to the position of the chest to the navel.

2. Rope holding method: hold it at the middle and rear end of the rope handle. In addition, the palm of your hand should not face up, but face down as much as possible or the other way around. The palm down is more powerful.

3, hand technical points: hands and upper arms close to the body, wrist force. Reduce the running circumference of the rope.

4, leg technical points: tiptoe and forefoot take off and land, the take-off height should not be too high, it is best to just cross the rope, and the knees are slightly flexed when landing.

5. Breathing: Breathe naturally and rhythmically.

6, standing posture: the body is straight but not stiff, naturally bent, eyes looking straight ahead.

7, clothing: it is best to wear sportswear or light clothing, wear soft-soled shoes or sports shoes.

8. Reduce mistakes: one mistake will reduce about 10 times. In order not to make mistakes too quickly, speed up after mastering them skillfully.

9. Ideological aspects: Don't be too accurate about the results, and relax and jump.

10, step-by-step exercise: take 20 seconds as the unit, make no mistakes, step by step, and strive to reach 60 times.

1 1. Step by step overtime exercise: 20 seconds, 30 seconds, 40 seconds, 50 seconds, 60 seconds.

12. How to train arm strength: rope shaking training can ensure that you can shake about 200 times at a time. Do push-ups, pull-ups, etc.

13, practice jumping ability: step jump, frog jump, etc.

8 Skipping Skills

1, a simple skipping method

Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.

Step 2 hop on one knee

Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.

3. Jump with your legs apart

Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Step 4 jump around

Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.

5, sideways oblique jump

This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Skipping rope 1 min

After that, rest 10 second and repeat the exercise twice.

Step 6 jump rope for two

(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping. Two people jump rope with their feet at the same time, and then practice jumping rope with one foot at the same time.

(2) Stand in tandem. The tall man stood behind waving a skipping rope.

7, lateral foot jump

Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.

8. Cross your arms and jump

First do jump rope to prepare for exercise, and then cross your arms to jump rope. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.

Precautions for skipping rope

soothe the sinew and quicken the blood flow

It's best to exercise your whole body before skipping rope, especially the relevant parts, such as skipping rope.

Shoulders, arms, wrists, ankles, avoid sprains and contusions. After skipping rope, the speed is from slow to fast, step by step.

Can't ignore the front foot

Takeoff and landing are the "tasks" of the forefoot. Because the heel touches the ground for a long time, there will be many hidden dangers-the brain, ankle and spine may be damaged to varying degrees. At the same time, the knees should be slightly bent to alleviate the collision between the knees and ankles when they touch the ground.

There are also requirements for the ground.

The ground must be flat, preferably covered with carpets or mats. It is not advisable to practice on soft soil, otherwise the rope rubbing on the ground will raise a lot of dust, pollute the child's respiratory tract and be bad for the eyes.

Time selection

Skipping time is generally not limited, but it should be avoided within half an hour before and after meals.

Benefits of skipping rope

warm up

1 Do some bare-handed exercises to excite your muscles, such as imitating the jumping action of skipping rope. (1 min)

Stretch the calf gastrocnemius and achilles tendon, which are the most important parts, because they are always in a state of high tension during the whole skipping process.

Action essentials: open your legs back and forth, straighten your hind legs and keep your heels close to the ground, and straighten your front legs forward, which is what we often say. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg. (2 minutes)

3 Shoulder action: Fold the skipping rope in half and cooperate with your hands.

4 Limb movement: Lie prone on the mat, wrap the skipping rope around the right ankle, hold the two handles of the skipping rope with the right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis and keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5 Stretch thigh tendon: Lie on your back on the mat, bend your left knee, bypass Gaskin with skipping rope to prevent your left leg from being naturally straightened, and slowly and forcefully pull your hands to keep your calf close to the back of your thigh for 20 seconds. Repeat the above actions with your right leg.

Stretch back muscles and tendons: stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

7 abduction: fold the skipping rope in half, hold both ends of the rope with both hands to tighten it, the width is slightly wider than the shoulders, and the arms are raised above the head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.

8 chest expansion exercise: stand up straight and stretch your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.

9 Full-body exercise: Hold the rope with both hands and swing the rope horizontally in the shape of "8" at both sides of the body. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.

10 complete skipping: a complete skipping action is used as a transition to regular practice. There is no need to connect too tightly between each hop. This will get you used to the next exercise (2 minutes). Grab the ends of the rope and straighten it. The distance between your hands is slightly wider than your shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. (1 min)

;