Many of my friends have repeatedly asked: how to improve their jump rope skills quickly? I would like to tell you here: the only practical way to improve is to practice more. Of course using a reasonable method can make you improve faster.
The jumping method introduced here is used by Mr. Hu Pingsheng, the king of Chinese rope skipping for more than 50 years, and has been scientifically proved to be very effective and reasonable.
Jumping rope is mainly wrist force. This can save energy, jump more and more will not be tired. Some people jump more small arm will be sore, that is because the small arm also with the rope fluttering. Furthermore, the hearts of your hands should not be facing upwards, but downwards or opposite each other as much as possible. It's better to keep your palms facing down. For example, in ping pong, you can do a kill shot. There is another important point, that is, the two big arms naturally hanging down, not to the sides of the open, both hands in the front side of the body (jumping backward when the two hands slightly backward), do not leave the body. In this way, all the power of the arms can be concentrated in the wrist and exploded out. Beginners can not perceive the importance of these two points, because the single shake and double shake of the technical content is not high, practiced to the more difficult three or four shake will be able to reflect. Arms open easy to let go of force, the palm up can not force, will not be able to complete the next difficult action. However, more than 90% of the rope skippers in China open their arms, which is a big and unscientific movement, and it is difficult to improve the level. Therefore, rope skipping should start from the basic movements. When you first practice jumping rope, you should consciously change your movements back, put your arms inward, but not too tense, keep your body straight but not stiff, and look straight ahead with both eyes. It is only when you get into the habit that you can break through the difficult movements.
The only thing left to learn about hand movements are the feet. Use your toes for both jumping and landing, and coordinate your toes and heels to prevent sprains. Remember not to land on your heels, otherwise long jumps will damage your brain, ankles and spine. Slightly bent knees, so that you can ease the knees and ankles and the ground contact when the impact, to prevent injuries, the most important thing is to avoid jumping up after the two feet forward, otherwise jumping difficult movements can not be jumped, and even dangerous. It is not necessary to jump too high when jumping rope, in order to be able to let the rope through as appropriate. When jumping up, do not bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically. Some people think that jumping rope is a very easy to hurt the knees of the sport, but according to expert research reports, jumping rope on the knees of the impact of the force of only 1/7 to 1/2 of running. and as long as you can master the skills of jumping rope, slightly bent knees, with the toes and feet on the ground, you can reduce the impact on the body.
Just knowing how to move doesn't make for a very coherent jump. Above, we said that difficult movements can not be connected because the arms are open, but the correct way of jumping may also not be able to jump, that is the problem of coordination. Beginners learn to double shake often can not master the rhythm, a breath of more than ten jumps will be chaotic pace, in fact, double shake is a very simple action, jump a double shake need to have a pause time, and then quickly fling the rope, after jumping rope over the foot twice, intermittent pause, and then jump ...... Similarly, you want to jump up more than three shakes of the action also need a very strong Rhythm, master the rhythm in order to jump some routines, such as double straight fly - rip flower - straight fly - fast flower - - straight fly - fast flower - - straight fly - fast flower - - straight fly - fast flower - - straight fly - fast flower -Straight fly - phoenix flower - straight fly - dragon flower and so on. Master the rhythm of rope skipping will be more relaxed, the use of the gap can also be rhythmic breathing, jumping more will not have a tired feeling. Coordination of the exercise is actually very simple, do not take the rope empty jump, but the hand should have the action of jumping rope, double shake on the empty shake two circles, three shake shake three circles. Different movements can be rhythmically interspersed with practice, such as single shake - double straight flight - three straight flight - double straight flight - single flight - double straight flight -Single fly - double straight fly ...... You can also simulate whatever movements you have in mind without any regularity. Practice more and then use the rope. Do not stop immediately after a strenuous jump rope exercise, you should continue to jump rope at a relatively slow pace or walk for a period of time to allow blood circulation to return to normal before stopping. Remember to do some stretching and easing afterward to really end the exercise.
Working well is the first thing to do. With the right method of exquisite skills coupled with reasonable equipment in order to maximize the development of your potential. The only things you need to jump rope are shoes and rope, let's talk about shoes first.
There are no specialized shoes for jumping rope in China, so let's talk about the requirements of shoes for jumping rope, and the readers can choose their own shoes after reference. Mr. Hu Pingsheng jumped rope when he chose the ping-pong shoes, he said that jumping rope on the shoes have two requirements: the first shoe should try to avoid a thicker transverse pattern or horizontal groove; the second tip of the shoe can not have a prominent cross or transverse pattern. This can avoid mistakes caused by the shoes blocking the rope hanging rope. Longitudinal or diagonal patterns are best. All together, it is ideal to choose lightweight sneakers with strong shock resistance and no horizontal pattern.
The last thing to say is also the most important rope, no rope all talk. But most of the jump rope sold on the domestic market is not scientific, can not improve the level of not to mention, when the jump rope to reach a certain speed jumping bad easy to whip the body. Here I would like to introduce you to a new type of scientific rope skipping - competitive rope skipping. Competitive rope skipping (Patent No.: ZL00258550.2) is a new type of rope skipping designed by Hu Pingsheng, a Chinese expert in rope skipping technology, a new type of scientific structure of rope skipping (CCTV "Sports on Earth" feature film "Rope Skills", "Variety", "Zhengda Variety", "East West, South East, North and South West", Shandong Satellite Television, Zhejiang Satellite Television, Anhui Satellite Television has repeatedly broadcasted his "Rope Skills"). "). The two ends of the rope body for the two first rope, the two first rope are connected to the two middle rope and bottom rope in order to reduce the thin. When the body of the rope folded, the two first rope, the two middle rope are symmetrical, the two first rope end for the elastic soft body layer handle. The whole rope body is thick at the top and thin at the bottom, heavy at the top and light at the bottom, which can reduce the air resistance and is extremely favorable for the force conduction. In addition, the first rope and the middle rope, the bottom rope each adopts different characteristics of the material, according to a certain length ratio and weight ratio of the relationship between the production. The material used for the middle rope and the bottom rope is the top PU polymer material imported from Italy, therefore, it is more comfortable, lighter, more dexterous, faster swinging speed and more in line with the running principle of force than the common jump rope, which is not only suitable for general movements, but also more suitable for difficult multi-swinging movements and complex patterns, overcoming the defects of the common jump rope that is very easy to cause injuries to the human body, and giving full play to the human body's jumping rope potential. The potential of the human body jumping rope is fully realized.
While in recent years some foreign fitness experts and medical professionals because of the many advantages of jumping rope extraordinarily respected this movement. But many friends are still full of doubts, and now I'm here to help you solve the problem.
First of all, let me say what are the advantages and benefits of jumping rope.
Simple and easy to do. Rope skipping patterns, can be simple and complex, can be done at any time, a learning curve, especially suitable for the season as a fitness exercise in the lower temperatures, and especially suitable for women. From the amount of exercise, continue to jump rope 10 minutes, and jogging 30 minutes or dance 20 minutes difference, can be called less time-consuming, energy-consuming aerobic exercise.
Exercise a variety of organs. By domestic and foreign experts research, jumping rope on the heart function has good promotion effect, it can let the blood get more oxygen, make the cardiovascular system to keep strong and healthy. The weight loss effect of jumping rope is also very significant, it can firm the whole body muscles, eliminate the excess fat on the hips and thighs, make your shape constantly fit, and can make the movement agile, stabilize the body's center of gravity. Jumping rope can enhance the function of human cardiovascular, respiratory and nervous system. Rope skipping enhances the development of human organs, benefits physical and mental health, strengthens the body, develops intelligence, enriches life and improves overall quality. The whole-body movement and the stimulation of thumb points by holding the rope in hand will greatly enhance the vitality of brain cells and improve thinking and imagination, so jumping rope is also the best choice for brain health. Research has confirmed that rope skipping is a whole-body movement, all organs and muscles of the human body and the nervous system at the same time by the exercise and development, so long-term rope skipping can prevent gastric diseases, such as obesity, insomnia, arthritis, neuralgia and other symptoms. At the same time, medical experts believe that jumping rope training people's jumping, speed, balance, endurance and explosive force, and at the same time can cultivate accuracy, flexibility, coordination, as well as tenacious will and the spirit of upward mobility. Rope skipping can prevent such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases. For breastfeeding and menopausal women, rope skipping also has the positive effect of emotional relaxation, and thus also conducive to women's mental health. In view of the unique health effects of rope skipping on women, the French fitness experts Mock specifically designed for women fitness people a "rope skipping progressive plan". When you first learn, only in place to jump 1 minute, 3 days after the jump 3 minutes, 3 months after the jump on 10 minutes, half a year after the daily implementation of the "series of jumps", such as each time even jump 3 minutes, **** 5 times, until a continuous jump on half an hour. A jump half an hour, is equivalent to jogging 90 minutes of exercise, has been the standard aerobic fitness exercise. Rope skipping for children's physical and mental health and intellectual development has the following benefits: can promote children's healthy development, rope skipping can accelerate gastrointestinal peristalsis and blood circulation, promote the body's metabolism, is conducive to children's healthy growth; can establish children's concept of numbers, children jump rope when jumping since the number, help them to the abstract numbers and practical things linked to the preliminary understanding of the actual meaning of the number of concepts; can improve Children's memory ability, due to children in the process of jumping rope constantly counting, so that its cerebral cortex is in a state of excitement, which will help it to convert abstract memory into image memory; can promote children's mental dexterity, the human organism in the movement of the information will be fed back to the brain, thereby stimulating the brain to think positively, the children jumping rope jumping self-counting, you can improve the brain's sensitivity of thinking and judgment, which contributes to the children's physical strength, Intelligence and adaptability of the coordinated development of children; can develop children's sense of balance and sense of rhythm, rope skipping action can be described as left and right, up and down, helping children left brain and right brain balance, coordinated development, but also to develop children's sense of rhythm; can help children to establish a sense of orientation and cultivate the overall sense of children in the process of rope skipping, sometimes a single person jumping, sometimes double jumping, and sometimes more than the number of people, which is conducive to the formation of an accurate sense of orientation of children. Children form an accurate sense of orientation. Children can consciously form organization and discipline in rope skipping activities, which can cultivate their spirit of solidarity and collectivism. Rope skipping equipment is simple, the venue is everywhere, simple and easy to implement, is a suitable for the public sports and fitness exercise. Chinese Medical Association, cardiovascular disease branch deputy director of Professor Hu Daiyi has provided a prescription for the fitness of young people, he called for rope skipping in young people, because it is to deal with obesity, prevention of dyslipidemia, hypertension, the most practical way, but also a good exercise of endurance aerobic metabolism exercise.
No need to re-emphasize how effective rope skipping is, this kind of exercise, men and women, young and old, just waiting for everyone to implement. And jumping rope is just like swimming and riding a bicycle, once you learn it, you will never forget it for the rest of your life. Rope skipping is fancy, can be simple or complex, can be done at any time, once you learn, so it has become a popular fitness method in the world nowadays, together with more and more entertainment stars also use rope skipping as a way to keep themselves in shape and exercise, which further makes rope skipping, a common activity, the star of popular fitness.
Quite a lot of women are very concerned about jumping rope can not lose weight this problem, the above has been said very clearly, but here I will still be patient to say the last time, weight loss is fat loss, exercise to lose weight is not fast, but very scientific, will burn a lot of fat, and will not rebound. Dieting and drug weight loss fast, but at the cost of health, and easy to rebound, rebound after the chances of heart disease increased dramatically. But only fifteen minutes of exercise each time, then burn off the sugar, burn no fat, exercise weight loss half an hour, will start to burn more fat, the longer each exercise, the more fat burned, this is because of the continuity of the main energy source of exercise is fat rather than sugar. On the contrary, the energy source of instantaneous explosive exercise is sugar rather than fat, so this type of exercise is not beneficial to weight loss. The following are eight sports calorie consumption statistics, note: the human body every kilogram of fat, need to consume seven thousand seven hundred calories, another saying is seven thousand two hundred calories, love to lose weight comrades, especially young lesbians, please do their own calculations to see, do what the most effective sports, the highest coefficient of safety, the least economic investment.
Swimming: one hundred and seventy-five calories per half hour. It is a whole-body coordinated movement movement, to enhance cardiorespiratory function, exercise flexibility and strength are very good. It is also conducive to the recovery of health of the sick, women after childbirth to restore the body shape, for the elderly and the body of the thin and weak is a very good exercise.
Athletics: Every half hour can consume four hundred and fifty calories. It can make the human body whole body get exercise.
Basketball: consumes 250 calories per half hour. It can enhance flexibility and strengthen cardiorespiratory function.
Bicycle: consume three hundred and thirty calories per half hour. It is very favorable to the heart, lungs and legs.
Jogging: three hundred calories per half hour. It is good for the heart, lungs and blood circulation. The longer you run, the more calories you burn.
Walking: seventy-five calories per half hour. Beneficial for cardiorespiratory fitness, it improves blood circulation, mobilizes joints and helps with weight loss.
Jumping rope: four hundred calories per half hour. It is a bodybuilding exercise, which is quite helpful for various organs such as cardiopulmonary system, coordination, posture and weight loss.
Ping-pong: one hundred and eighty calories consumed per half hour. It is a whole-body exercise, beneficial to the heart and lungs, and can exercise the movement of the center of gravity and coordination.
Volleyball: 175 calories per half hour. Mainly enhances flexibility, bounce and stamina, and is good for the heart and lungs.
I believe you have the answer in your mind, but other questions ensue, perhaps you are now thinking: will jumping rope make your legs thicker? Aerobic exercise burns fat and makes muscles more elastic. Have you ever seen a marathon runner with thick arms and legs?
If you understand the relationship between cardio and weight loss, you'll ask a lot fewer ignorant questions. In doing so, you'll understand how ridiculous the claim that jumping rope makes your chest and hips sag is. Jumping rope makes your breasts and buttocks firm and plump because it makes the pectoralis major and gluteus maximus muscles firm and elastic by making the excess fat in your breasts and buttocks disappear. There are people who say that jumping rope will make the stomach droop, this kind of people by my encounter non-smoking you! But before jumping rope should pay attention to warm up, moving shoulders, wrists, knees, waist and ankles, and jumping rope before not to drink a lot of water, which is the same as other aerobic activity precautions.
There are also questions about whether jumping rope can be used to grow taller. Professor Du Minlian of the pediatrics department of the First Affiliated Hospital of Sun Yat-sen Medical University in Guangzhou cautioned parents: human growth is time-bound, the fastest growth in infancy, after 3 steps is a period of steady growth, pre-puberty is the second growth spurt peak, after puberty, growth deceleration. Height is not natural, genetic influence on height is not big, and nutrition plays a leading role, so within 2 years of age should pay special attention to reasonable nutrition. In addition, exercise also helps children's height, the best exercise is jumping rope, which has a certain stimulating effect on the skeletal growth. It improves the circulation of bones, stimulates the secretion of growth hormone and promotes height. Jumping rope can promote the growth and development of adolescents is the scientific research results of the former Soviet Union, but the epiphysis has been closed adults want to jump rope to grow taller if there is not much hope. My cousin grew 2 centimeters after he turned 27, so many boys' epiphyses don't close at 20. If you want to know whether your epiphysis is closed, you can go to a regular hospital to have a bone age film done. I would like to advise those who want to grow taller and want to lose weight: please use scientific methods to make up for your shortcomings.
Lastly, I would like to talk about the time and frequency of jumping rope. Theoretically speaking, one hour before and after meals is not allowed to carry out strenuous exercise, and some people want to lose weight by jumping rope before meals so as to reduce the appetite, which is unscientific. The best time for human activity should be from 3:00 p.m. to 8:00 p.m., if you want to improve the level of rope skipping, please do not hesitate to do it at this time. I personally do not advocate morning exercise, some people morning exercise and "chicken dance", and even three or four o'clock that is to get up to exercise, and then go back to sleep a "back to sleep", which is not only susceptible to air pollution, but also make the biological clock is disrupted, resulting in fatigue, premature aging. Because the ground before sunrise air pollution is the heaviest and less oxygen at this time. After sunrise, green plants start photosynthesis, inhale carbon dioxide and spit out oxygen, air Fangda fresh. So if you have time, do not prevent the sunrise and then jump rope activities. Rope skipping should not be less than 4 times a week, but also not more than 6 times, usually need to have a day of rest and reflection, so as to improve faster. Each jump rope time control between 30-100 minutes, too little to play the effect of fitness, more than two hours of overtraining will also make the body extremely fatigue.
Rope skipping is not a simple physical exercise, the need for a combination of hand and brain in order to make a dazzling fancy, friends in the practice of rope skipping, pay attention to more thinking more and more discussion with peers, accumulated to a certain extent will break through.
I'm at my wits' end, and I can't blame me for saying that you can't jump. But I have one last trick, you can buy a disk of China's first rope skipping expert Hu Pingsheng's rope skipping instructional CD-ROM, which has a detailed explanation and text instructions, can help you break through early before you think all dare not think of the action.
You can browse the competitive rope skipping bar if you are interested in rope skipping, we will give you a satisfactory answer in the first time. We sincerely hope that your rope skipping skills are getting better and better.
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