Do you know the seven steps of skipping rope? People with heart disease are not suitable for this sport. Many people choose this sport when they lose weight. Exercise can improve our body's immunity, and some exercises are not suitable for everyone. Now share seven steps to start skipping rope.
Seven-step jump rope 1 1, calf lift
Find a high platform (such as the first step of stairs) to stand on, but only the first half of your foot touches the plane and the second half is suspended. Grab the handrail. Knee slightly bent, try to lower your heel first, and then raise your body as high as possible with your toes. Say it again.
The "jump" of skipping rope depends very much on the calf muscles. Leg lifting can make you feel the posture and load distribution when jumping: your knees are slightly bent, you jump on your toes, and your heels don't touch the ground when landing.
2, cordless jump
Legs together, knees slightly bent. Put your arms at your sides, elbows close to your body, and forearms extended to your sides. Legs jump rhythmically like springs: jump about one or two centimeters with tiptoe strength and then touch the ground with tiptoe, but not with heel. Two-handed simulation shakes the rope with the wrist. For example, the first demonstration in the film.
The jumping action seems small, but in fact the load is not small. Jump for 20 or 30 seconds at a rhythm once a second, and then continue after a break. Repeat several times until your legs get used to that intensity and the jumping method is close to the demonstration in the film.
3. Unidirectional rope swing
Same posture as before. Hold the two handles of the skipping rope in one hand and shake the rope to turn around. Not too fast, about a second. After getting familiar with your hands, add the action of jumping forward. When you see or hear the rope touching the ground, jump up gently. Practice as close to time as possible. Such as the demonstration of step 2 in the movie.
4. Rope shaking skills and timing of leg movements
Standard skipping posture, holding the grip with both hands and standing in front of the rope. Swing the rope over your head from behind with the strength of your wrist and forearm. When the rope approaches the toe, lift the toe with the heel as the fulcrum and hold the rope like a clip. When it is clamped smoothly, lift the heel and let go of the rope to return to the rear. Practice repeatedly. Such as the demonstration of step 3 in the movie.
This allows you to practice two skills: rope shaking and predicting the timing of leg movements. You will be able to better grasp how much strength is needed and how your wrist and arm cooperate to smoothly swing the rope over your head. You will also know better when to move your legs.
5. jump.
After the first four stages, you can really try to jump. Just once. The posture is the same as before, but this time it is not jumping with a rope. Such as the demonstration of step 3 in the movie. Resist the urge to keep jumping, just jump separately at a time. This kind of exercise is more effective.
6. Jump twice
When you can jump many times without hitting your head or getting stuck in your feet, you can try to jump twice in a row. Similarly, resist the urge to jump more. Just jump twice. Such as the demonstration of step 3 in the movie.
7. Jump more
When you jump twice at a time, you can try to jump three times and then keep adding. In this way, the real skipping began. I can never jump rope. After practicing for two hours, I can now jump for 30 seconds at a speed of 90 revolutions per minute, about 40 times in a row. Just keep practicing!
What are the benefits of skipping rope often?
1, simple
Nothing is easier than skipping rope! You only need to spend tens of RMB to buy a skipping rope and prepare a pair of sports shoes that can easily keep balance and relieve foot pressure, and you can start exercising. In addition, skipping rope on too soft ground is easy to make your legs feel tired and heavy, so it is a good choice to choose a venue with moderate hardness, sports ground or asphalt ground. When choosing skipping rope, you should pay attention to the length of the rope, not too long.
2, good for heart function
Regular skipping exercise can stimulate the blood vessels and veins of the feet, strengthen the circulation between the blood of the lower limbs and the heart, and let the blood get more oxygen. In-situ exercise can enhance endurance, keep the cardiovascular system strong, and effectively improve physical endurance quality.
3. Enhance muscle elasticity
One of the important reasons why skipping rope is popular is that it can drive the whole body muscles, and the calf, back and waist can be exercised at the same time. Without excessive exercise, muscles will become stronger and more elastic, and will not over-swell, which will affect the aesthetic feeling.
4. Make the body lines slim
Skipping rope will cause a small amount of muscle formation. If you skip rope often, these muscles can be perfectly combined with your body, mainly in your calves, hips and waist. Because of this, many boxers jump rope before the game to get rid of excess fat.
Step 5 burn extra calories
The fitness instructor said that skipping rope/kloc-0.5 minutes is equivalent to swimming or jogging for half an hour, and skipping rope for 20 to 30 minutes can burn 300 to 400 calories. The coach suggested skipping rope three times a week. Skipping rope continuously should not be too long. Take a rest after 2 to 3 minutes to relieve leg pressure. Step by step, the intensity of each exercise is changing, and it is impossible to increase the intensity gradually according to the exercise effect.
6, multiple advantages in one
If you choose the right sports shoes and jump rope correctly, this small swing of your wrist will not cause physical discomfort. In the process of skipping rope, pay close attention. Remember to jump on two feet or one foot for a long time, and use different skipping methods to exercise circularly. At the same time, muscles and joints need to be relaxed, and toes and heels need to be coordinated to prevent sprains. Pay attention to many small details and wear appropriate sportswear. Jumping rope will be the best choice for many women to beautify their body lines!