1. Lateral oblique jumping
This movement can train endurance and strengthen abductor and adductor muscles. The two men stood on the left and right sides of the skipping rope in tandem, first jumping forward with one foot sideways, and then leaning back to their original positions. You should pay attention to swinging your arms vigorously when jumping. After jumping for 1 minute, rest for 1 seconds and repeat the exercise twice.
2. Simple jump rope method
Preparation: 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 1 to 2 times first, and then repeat 1 to 2 times after a 1-minute break. Non-beginners can jump 3 times first, and then jump 3 times after 1 minute's rest.
3. Jump on one knee
Bend your right leg and lift it forward. Stand on tiptoe, jump 1 to 15 times on one foot, and change your left leg to repeat the above actions. Rest for 3 seconds and do 2 rounds on each side.
4. Jump with legs apart
First, do skipping to prepare for exercise, then jump rope. When jumping, spread your feet apart. When landing, put your feet together and repeat the action for 15 times.
5. Cross your arms
Get ready to jump rope, cross your arms and jump rope. When the rope is in the air, cross your arms, and then jump over the crossed rope, your arms will return to the initial state in reverse.
6. Double skipping
(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice the simple skipping method (see Exercise 2). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.
(2) adopt a standing posture of tandem. The tall man stood behind and waved the skipping rope.
7. Jump around
Two people jump rope practice: one person squats with his legs apart and shakes the rope to make the skipping rope draw an arc on the ground, while the other person keeps jumping over the shaken rope. The speed gradually increased from slow to fast, and the two men alternated after 1 minute.
8. Side-foot jump
Start with the simple skipping method, then swing the skipping rope with both hands and wrists, jump rope with the right foot, and jump sideways with the left foot that doesn't touch the ground for 15 times. Jump on the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slips under their feet. When practicing, you should pay attention not to lift your feet too high or too slowly, otherwise you will easily get caught by the rope.
Precautions for skipping rope:
1. It is not safe for fat people to skip rope
Want to lose weight? I'm telling you, skipping rope is not the best way to lose weight, but a simple and easy whole-body training. When fat people jump, don't jump more than 64 times every time, which will cause greater damage to your knees, and if you have problems with your feet, knees or waist, it is not suitable for skipping rope.
2, shoes must be high-top and shock-absorbing
When skipping rope, you must wear shoes that can shock-absorb and protect your ankles. Wearing slippers and dancing shoes is very dangerous. You have to buy regular sports shoes that protect your ankles and soles.
3. Skipping rope won't turn into elephant legs
The thigh won't thicken because of skipping rope. This strength is not that high. Skipping rope will make the leg muscles smooth. In addition, this activity is actually not helpful to lose weight, but to enhance heart and lung function.
4. Don't jump for nothing after jumping
After jumping, you must do stretching exercises. For example, stretching the calf: one foot steps on the step, half of the other foot rests on the step, and the heel is suspended and vibrates downward. Do this action alternately with your feet. This can beautify the leg lines and relieve muscle pain.
5. Don't worry about the chest
Skipping rope won't cause sagging of the chest, just wear a tight sports bra, but don't wear underwear with rims and cushions.
Method of fancy rope skipping:
1. Direct flight: Before jumping once and landing, the rope shakes the body twice.
2. flower pulling: before jumping up and landing, do a cross-arm flower weaving action, and then do a straight shaking action.
3. Quick flower: before jumping up and landing, do a straight distance, and then do a cross-weaving action with two arms (just the opposite of pulling flowers).
4. phoenix flower: jump once, and before landing, cross your arms and weave flowers in front of you and shake them twice.
5. Dragon Flower: Jump once, make a cross stitch with two arms before landing, then transpose the two arms up and down and make a cross stitch with two arms.
6. With regard to the continuous jumping method of dragon flower, before the next dragon flower is made continuously, the two arms should be transposed up and down to return to the position before the first flower weaving when the first dragon flower is made, that is, when the dragon flower is made continuously, the position sequence of the arm weaving action is: up and down (the first dragon flower), up and down (the second dragon flower) and up and down (the third dragon flower).
7. Double singles: jump on one foot and land on one foot, and jump 1-5 movements.
8. double exchange: the feet are exchanged and landed, and you can also jump 1-5 movements (like pedaling a bicycle).