Of course, there is no special regulation on the time of rope skipping at the beginning, which can be 5 minutes or 10 minutes.
It is recommended to make adequate preparations before rope skipping.
Use the wrist to make the outward and inward rotation movement to make the two hands circle on the side of the body.
However, it is suggested that overweight friends should not skip rope for a long time, because skipping rope for a long time may cause greater pressure on the knee.
The speed of the rope rotation is proportional to the speed of the hand rope.
02 When jumping rope, you should take off and land with your front foot.
Each time you shake the rope, the rope rotates upward and downward from behind the ground.
Finally, I will share with you how to use rope skipping to practice the most efficient 5-minute group.
Remember not to land with your full foot or heel to avoid brain vibration.
Rope skipping can make the calf muscles more explosive, and make the thigh and hip muscle fibers stronger and more symmetrical.
In the group, 30 seconds faster and 30 seconds slower alternately, After one group, rest for 30 seconds and repeat 6 groups.
Rope skipping can be said to be the most effective and economical method of burning oxygen and fat.
If you have a high level of rope skipping, you can try the following advanced rope skipping actions.
Please arrange it according to your own practice level and follow the principle of gradual progress.
Next, look at the correct rope skipping action: 01 Hold the handles at both ends of the rope with two hands, usually step on the middle of the rope with one foot, bend the elbows of both arms to lift the forearm flat, and the rope is straightened to be the appropriate length.
Adhere to rope skipping for 30-60 minutes every day, and you can see obvious changes after 4 weeks.
03 When rocking forward, the big arm is slightly outward close to the elbows on both sides of the body, and the upper arm is approximately horizontal.
Rope skipping has a wonderful promoting effect on the sensitivity, posture, balance, coordination and flexibility of the body.
The fourth one is most recommended by individuals: ① single leg jump ② double leg cross jump ③ front and back cross jump ④ high leg jump.
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Breathe naturally and rhythmically when jumping.
The faster the swing, the faster the rotation.
When jumping, do not bend your body excessively, and become a natural bending posture.
With the improvement of sports ability, you will skip rope for longer and better, and the effect of reducing fat will also be better and better.
Rope skipping consumes about 1000 calories per hour, and keeps the heart rate at the same level as jogging, which can consume more fat.
If you feel uncomfortable with your knees during rope skipping, please stop.