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Rope skipping can also enhance the strength of the feet and improve the agility of the feet.
Friends who are heavier should land on both feet.
Rope skipping can alleviate leg fatigue, improve the jumping ability and strength of leg muscles, and enhance the anti-fatigue ability of leg muscles.
The stronger these muscles will make the runners run faster.
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Attention should be highly concentrated when skipping rope.
In fact, the reason for the disorder of the foot when running is that the body is not coordinated enough, which will increase the possibility of sports injury.
It is not possible to watch movies while running like on the treadmill, which is very dangerous.
Raise your legs high, slow down the swing speed of the rope, and make sure you can jump over it every time! 2.
Whether it is fast moving or jumping, it will be more light, which is very beneficial to the improvement of running technology! Let’s take a look at how to practice~1.
The jumping force is a comprehensive reflection of body strength, running speed, reaction speed, body coordination, flexibility and flexibility.
Attention can be improved when skipping rope.
Practice more to prevent the rope from hitting the feet.
Source: This is Gudong-
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Step 4: Scissor Jump ▼ Scissor Jump is a very test of skill.
Keep your abdomen tight and jump with your feet together; Don’t jump too high, just leave a few centimeters off the ground and let the rope jump over your feet.
It is suitable for novices to choose hard rope, and can be changed into soft rope after being skilled.
A rope can be trained at any time in an open space of only one square.
The rope is soft and hard, and the thickness is moderate.
Rope skipping can improve explosive power, and many NBA stars are also fond of rope skipping.
Mobilizing a large number of muscle groups will not only generate a lot of energy consumption, but also strengthen your overall muscle strength, muscle endurance, body balance and bone stimulation.
To improve our running ability, we need to exercise the sensitivity of our feet, which is why we recommend rope skipping training.
In addition, high-intensity rope skipping will also strengthen the runners’ gastrocnemius muscle group, hamstring muscle and gluteus maximus muscle.
James Bagley, assistant professor of kinesiology at San Francisco State University in the United States, said: “Rope skipping is a good warm-up exercise and can also be used as an item of cross training.
Rope skipping can improve the jumping force.
Put your feet in the middle of the rope and lift the handle of the rope with both hands.
We all know that running can not be separated from strength training, but have you tried the training of rope skipping+running? Xiao Bian recently found that if runners combine rope skipping with strength training, they can bring many benefits, including improving the coordination of runners and speeding up metabolism! Many people pay less attention to the movement of the foot when running.
Most of the movements are closely related to the core muscle group and thigh muscle group.
We all rely heavily on our feet when running, but we are still not clear about how to make good use of our feet.
In the process of rope skipping, both feet are always beating, and long-term practice can effectively improve the jumping force.
More advantages of rope skipping: 1.
Precautions for rope skipping 1.
You must concentrate on the coordinated jumping of hands and feet.
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Hold both ends of the rope and place the rope behind the body; Keep your elbows close to your body and your hands between your hips and waist.
For example, Chris Paul usually performs a group of high-intensity rope skipping training before the game, and completes rope skipping with high intensity in one minute.
At the same time, proper rope skipping can alleviate leg fatigue.
Step 2: Tiptoe Jump ▼ Tiptoe jump can help you exercise your thighs, both outside and inside.
The method of measuring the length of the rope is very simple.
When skipping, it is best to wear shock absorbing sports shoes, which can protect the ankle and reduce the joint burden.
It is not advisable to wear slippers, dancing shoes or even bare feet.
Research shows that rope skipping can make people’s metabolism rate 10-12 times faster than at rest, which is equivalent to running at 6-7 miles per hour.” Yes, it can not only be used as a content of cross training, If you want to lose weight quickly, you can also choose rope skipping.
If you can reach the armpit, it is the appropriate length.
Step 3: Single Leg Jump ▼ Single Leg Jump is an upgraded version of Tiptoe Jump, which can better exercise thigh muscle groups.
The left and right feet need to jump back and forth, and at the same time, they need to maintain sufficient height.
For people who have no basic knowledge, the classic movements of rope skipping can start with 3-5 minutes of rope skipping practice, and then gradually increase according to their physical condition.
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It requires a high level of whole-body coordination.
Step 5: Lift the leg and jump ▼ This action focuses on the abdominal muscles and thigh.
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Rope skipping can train all parts of the body.
Because in rope skipping training, we need to concentrate, distribute strength and balance speed.
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Rope skipping can be carried out indoors and outdoors without the influence of the weather.
Because of the increase in height, this action is more strenuous than the basic jump.
Before rope skipping, warm up, relax muscles and joints, and coordinate toes and heels to prevent sprain.
In order to let runners practice more normatively, I would like to share some classic movements of rope skipping: Step 1: side jump ▼ On the basis of basic jumping, the feet are slightly separated, the knees are slightly bent when jumping, the feet are offset, and the side body is slightly jumped.
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During this period, the number of times can be increased to the maximum, which will help him improve ankle strength, improve endurance and maintain the state before the game.
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