Do you really skip the rope? This exercise guide is given to you

Rope skipping is a very good aerobic exercise that is suitable for many people to practice. However, we can often see rope skipping in news reports that cause torn half -moon plates and ankle sprains. What is the correct method of skipping rope? How can I jump to reduce the stumbling block? What are the precautions for skipping rope? Let's take a look!

Four moves make you easy to get started

Lin Jianhao, chief physician of the Department of Orthopedics of the People's Hospital of Peking University, said that the threshold for skipping rope is low and is the first choice for the entry of many sports enthusiasts. There are many small muscles on the ankle joints. When we walk, it is difficult to exercise small muscles, but when the rope skipping, one foot landing, and the cross -footing movement, the small muscles will play a role, so as to get exercise. Enhance the stability and balance of the body. However, he also reminded: "The rope skipping requirements for muscle endurance are very high, and it has been moving up and down. If the amplitude is too high, the time is too long, and the muscle strength cannot keep up, it will affect the stability of the landing and increase the ankle sprains. Danger."

How to open the road of skipping rope correctly? Zhang Shaohua, a glorious skipping rope, introduced the four moves:

Jiaben shake rope: If you want to jump the rope, don't rush to jump first. First, hold two notebooks under the armpit, clamp it with a large arm, sagging the forearm naturally, and the rope practice. When you practice at home, you can do 5 groups per day, 30 to 40 per group (if there are no ropes on hand, you can also use two mineral water bottle instead). This exercise is to learn to use the strength of the wrist to drive the rope, make the strength relatively concentrated, and make the later acceleration easier and easy to jump.

Jumping ring jump: Open the rope jumping and fold it into a small circle. The smaller the diameter of the circle, the better, probably half of the length of the soles of the foot. During the practice, the body is relaxed. During the jump, the forefoot cannot be circled. Do not step on the rope. You can do 3 groups every day when you practice at home. This exercise is to fix our feet to form the habit of forming and being together. Do not separate and enhance stability.

And jumping on the feet: plus the skipping rope, combine the first two norms, clamp the big arm, grip the rope naturally, and jump on the foot, slightly bend the knee, the front foot is on the ground, the rear heel is empty, the body relaxes, the body relaxes, the body relaxes, the body relaxes, the body relaxes , Eyes ahead.

Adjust the length of the rope: Step on the center of the rope with one foot, pull the rope straight, the rope length extends to the chest is appropriate length. If it is too high or too low, it should be adjusted to the appropriate length.

Pay attention to advanced exercise

The amount of movement of rope skipping should be gradually increased from small to large, or according to personal conditions, it is advisable to have no fatigue the next morning. Introduction to practice empty -handed jumps to improve endurance, such as opening jumping, bows, step jumps, etc., 10 minutes each time, 2 to 4 times a week. Advanced is mainly low in the middle and low intensity. It can be "dynamic and stop", that is, continuous slow skipping rope skipping for 6 to 10 minutes, resting between the group for 30 seconds, and completing 6 to 8 groups according to physical fitness. If you can't persist for too long, you can first go aim at 20 seconds, gradually increase to 1 minute, 3 minutes, and 10 minutes. You can use one -foot jump, cross jump, pendulum jump, double shake, etc. High -level can try high -intensity intermittent rope skipping to challenge self and enhance cardiopulmonary. There are two specific methods: the first is similar to the advanced version, but increases the intensity. For example, within 1 minute, the rope skipping rope at the fastest speed will increase the heart rate to 85%to 90%of the maximum heart rate, then rest for 30 seconds, and then skip the rope at the fastest speed for 1 minute to complete the 6 to 8 cycles. The second is to skip the rope at the rhythm of "slow, fast and fast", that is, continuously skip the rope for 1 minute, and then perform 30 seconds of sprint and skipping (at the fastest speed), and then slowly skip the rope for 1 minute to complete 6 to 8 cycles.

In addition, the skipping exercise also needs to be performed alternately with other sports. If the jump exercise is performed single every day, the lower limbs are too heavy and the knee is easily damaged.

Although there are many benefits of skipping rope, you should pay attention to choose suitable venues, try to avoid dust, gravel and uneven cement fields, choose flat, soft, non -shattered, and hard blocks, such as indoor gymnasiums paved or elastic PU venue. At the same time, wearing appropriate clothes. When skipping rope, wearing sports shoes with buffer and shock absorption effects and loose and light sportswear, so that you can feel easy and comfortable to move, and it is not easy to hurt. Pay attention to the relaxation of warm -up during exercise. Before the skipping rope skipping, you must warm up. You can add several sets of high legs and empty jump exercises to make a group of high -lifting and empty jumping exercises. Avoid the possibility of injury during rope skipping. After the rope skipping, you need to stretch and relax your muscles to avoid soreness in the body and play a role in shaping.

It is important to choose the right rope when skipping rope. Beginners should start with the beads rope. This kind of rope is spliced ​​from the section of beads and plastic tubes. It has a weight and a better feeling of shaking the rope. Even if you hit your body, the pain is lighter. Advanced people can try the lighter rubber skipping rope. This rope is relatively strong and abrasion -resistant, which is conducive to improving the speed of skipping rope. After the coordination and endurance are gradually improved, if you want to pursue speed, you can choose a steel wire rope. This rope is thinner and lighter, which can be used to jump and endurance.

Source: China Sports News

- END -