Put your feet in the middle of the rope and lift the handle of the rope with both hands.
When skipping rope, you should pay high attention.
It is not advisable to wear slippers, dancing shoes or even bare feet.
4.
Because of the increase in height, this action is more laborious than the basic jump.
When skipping rope, you can improve your attention.
Rope skipping can be carried out indoors and outdoors.
Hold both ends of the skipping rope and place the skipping rope behind your body; Keep your elbows close to your body and your hands between your hips and waist.
Step 5: lift your legs high and jump ▼ the focus of this action is on your abs and thighs.
3.
When skipping rope, it is best to wear shock-absorbing sports shoes to protect your ankles and reduce the burden on your joints.
Rope skipping can train the whole body.
At the same time, keep enough height and practice more to prevent the rope from hitting the foot.
2.
We all know that running is inseparable from strength training, but have you ever tried the combination of rope skipping and running? In fact, if the runner combines rope skipping and strength training, it can bring many benefits, including improving the runner’s coordination and accelerating metabolism! We all rely on our feet when running, but we still don’t know how to make good use of our feet.
To improve our running ability, we need to exercise the sensitivity of our feet, which is the reason why rope skipping training is recommended.
In addition, high-intensity rope skipping will also strengthen the runner’s gastrocnemius, hamstring and gluteus maximus.
In the process of rope skipping, both feet are always beating.
Warm up before rope skipping, relax muscles and joints, and coordinate the strength of toes and heels to prevent sprain.
At the same time, an appropriate amount of rope skipping can alleviate leg fatigue.
The strengthening of these muscles will make the runner run faster.
During this period, he will increase the number as much as possible, which will help him improve the strength of his ankle, improve endurance and maintain the state before the game.
Rope skipping can alleviate leg fatigue, improve jumping ability and leg muscle strength, and enhance the anti fatigue ability of leg muscles.
Step 2: tiptoe jump ▼ tiptoe jump can help you exercise your thighs.
In order to let runners practice more regularly, I would like to share some classic moves of rope skipping: Step 1: side jump ▼ on the basis of the basic jump, the feet are slightly separated, the knees are slightly bent during the jump, the feet are offset, and the side jump gently.
Rope skipping can improve explosive power, and many NBA stars also love rope skipping, such as Chris Paul usually carries out a group of high-intensity rope skipping training before the game, and completes the rope skipping with high intensity in one minute.
More advantages of rope skipping are not affected by the weather.
Long-term practice can effectively improve the jumping force.
It is suitable for novices to choose hard rope, which can be changed to soft rope after proficiency.
Raise your legs high and slow down the swing of the rope to make sure you can jump over it with every move! 2.
It is impossible to watch movies while running like on a treadmill, which is very dangerous.
It is not affected by the weather.
The rope is soft and hard with moderate thickness.
3.
The left and right feet need to jump back and forth.
It requires high overall coordination.
Step 3: single leg jump ▼ single leg jump is an upgraded version of tiptoe jump, which can better exercise thigh muscles.
The method of measuring the length of the rope is very simple.
One rope and an open space of only one square can be trained at any time.
Precautions for rope skipping 1.
Rope skipping can improve jumping force, which is a comprehensive embodiment of whole-body strength, running speed, reaction speed, body coordination, flexibility and flexibility.
You must concentrate on jumping with hands and feet in coordination.
The actions of rope skipping are mostly closely related to the core muscle group and thigh muscle group.
You can practice it on the outside and inside.
If you can reach the armpit, it is an appropriate length.
Step 4: scissors jump ▼ scissors jump is a great test of skills.
Yes, it can not only be used as the content of cross training, but also choose rope skipping if you want to lose fat quickly.
Whether it is fast movement or jumping, it will be lighter, which is of great benefit to the improvement of running technology! Let’s see how to practice together ~ 1 The classic action of rope skipping for people with zero foundation can start with 3-5 minutes of rope skipping practice, and then gradually increase according to their physical fitness.
Rope skipping can also enhance the strength of the foot and improve the agility of the foot.
Friends who are heavier should fall on their feet .
Tighten your abdomen and jump with your feet together; Do not jump too high, just a few centimeters off the ground and let the rope jump under your feet.
Because in rope skipping training, we need to concentrate, distribute strength and balance speed.
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.