The novice is suitable to choose hard rope, and can change to soft rope after being proficient

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3

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It’s difficult for beginners to jump for 30 minutes at a time without stopping, while running can run for 30 minutes continuously or even longer

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Rope skipping can improve explosive power

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Running is a kind of repetitive movement, which does not really activate the consciousness of both feet

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To improve our running ability, we need to exercise the sensitivity of our feet

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If you can reach the armpit, it is the appropriate length

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Step 3: single leg jump @ @ single leg jump is an upgraded version of tiptoe jump, which can exercise thigh muscle group more

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Many NBA stars also like rope skipping, such as Chris Paul, usually do a group of high-intensity rope skipping training before the game, finish rope skipping with high intensity in one minute, and increase the number of times as much as possible during this period, which will help him improve ankle strength, improve endurance and maintain the state before the game

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It is a very simple aerobic exercise

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3

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The rope is soft and hard, and the thickness is moderate

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Secondly, rope skipping can also enhance the speed of the foot, whether it is fast moving or jumping will be more lightweight

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Because in rope skipping training, we need to concentrate, distribute strength and balance speed

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4

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In fact, this is the reason for the disorder of the foot when running

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This is one of their compulsory training items, because rope skipping has super practicability for boxing

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Its most obvious and biggest advantage is to teach boxers how to move their feet correctly, so as to make boxers’ body more fluent and move more effectively

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Friends who like boxing often see the picture of boxer rope skipping training

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5

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Hold both ends of the rope and place the rope behind your body; keep your elbows close to your body and your hands between your hips and waist

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Because of the increase in height, this movement is harder than the basic jump

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The movements of rope skipping are closely related to the core muscle group and thigh muscle group

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To warm up before rope skipping, it is necessary to activate muscles and joints, first increase the range of motion of hip, leg, wrist and ankle, and then gradually start to practice from slow to fast

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A rope skipping can activate the muscles of the whole body, burn fat efficiently, and improve the balance and coordination of the body

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Strengthen the overall muscle strength, form a benign pressure on the joint, and stimulate the growth of articular cartilage

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Step 4: scissors jump @ @ scissors jump is a very test of skills, the left and right feet need to jump back and forth, while maintaining enough height, more practice, do not let the rope hit the feet

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Many people pay less attention to the movement of the foot when running

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In the process of rope skipping, both feet are always beating, long-term practice can effectively improve the jumping ability

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This is very dangerous

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When skipping rope, it’s best to wear shock absorbing sports shoes, which can protect the ankle and reduce the joint burden

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#02

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More advantages of rope skipping 1

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It requires high coordination of the whole body

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If you want to change yourself, you can become an inspirational legend in your circle of friends by using a rope skipping

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When rope skipping, attention should be highly concentrated

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The classic action of rope skipping can start from 3-5 minutes for people with zero foundation, and then gradually increase according to their physical fitness, so as to make runners practice more standardized

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It is not advisable to wear slippers, dancing shoes or even barefoot

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All these are of great benefit to the improvement of running technology

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Raise your legs, slow down the swing speed of the rope, and make sure you can jump every time! In addition to using the correct rope skipping posture, the most important thing to use rope skipping exercise is the quality of rope skipping itself ~ ~ ~ as the saying goes, if you want to be good at work, you must first sharpen your tools

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Abdomen tight, feet together jump; do not jump too high, just a few centimeters above the ground, let the rope jump from the foot

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It is impossible to watch movies while running, just like on the treadmill

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Step 2: jump on tiptoe

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Rope skipping can be carried out indoors and outdoors

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It is not affected by the weather

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Precautions for rope skipping 1

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Step in the middle of the rope and lift the handle of the rope with both hands

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As long as we maintain the correct running posture, and do not blindly pursue performance, running volume and high-intensity training, running will also be conducive to joint health and physical health, not a monster of the knee

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However, although rope skipping has high fat burning efficiency, many people can’t guarantee the same continuity as running

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These advantages of rope skipping will also be favored by everyone, and become a necessary item in daily cross training

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Rope skipping can improve running ability

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2

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At the same time, the toe and heel should be coordinated to prevent sprain

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Mobilizing a large number of muscle groups will not only produce a lot of energy consumption, but also strengthen your overall muscle strength, muscle endurance, body balance and bone stimulation

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Love running, I do not know if you have practiced rope skipping? Rope skipping is similar to running

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If you have a heavier body, you should land on both feet

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The method of measuring the length of a rope is very simple

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However, rope skipping can make both feet more conscious, and regular training can make the feet interact with the ground more skillfully

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#03

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Basic jump is to slightly separate the feet, slightly bend the knees when jumping, and gently jump up

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Rope skipping can improve the jumping ability, which is the comprehensive embodiment of the whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility

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It can improve the accuracy of your movement and the overall power efficiency, and shorten the touchdown time

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Rope skipping can improve attention

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Step 5: jump with high leg lift the focus of this action is on the abdominal muscles and thighs

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Special share a few classic rope skipping moves: Step 1: basic jump @

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Tiptoe can help you exercise your thighs, both on the outside and inside

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Such a long time of uncoordinated movement may cause physical injury

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But it’s a good choice to take rope skipping as a cross training method, because rope skipping can improve your running ability! #01

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After mastering the basic jump method, you can try some patterns

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It is not affected by the external weather

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Therefore, for runners, rope skipping is the most appropriate way to move accurately and quickly

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2

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That’s why rope skipping training is recommended

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Finally, rope skipping can also enhance the strength of the foot, improve the agility of the foot and the balance ability of the body, which are of great benefit to the improvement of running skills

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In fact, we all rely heavily on our feet when running, but we still don’t know how to make good use of our feet

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Moreover, the runners insist on rope skipping, which can also improve the muscle strength of our legs and the reaction speed of our feet, and make our running steps lighter and more agile

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Rope skipping can train all parts of the body

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A rope or a square space can be trained at any time

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It must concentrate on hand foot coordination

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After rope skipping, it is necessary to do a good job in arranging and relaxing activities to avoid injury caused by excessive pressure on muscles and joints; # 04

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