Rope skipping, also known as rope skipping, white rope skipping and hundred rope skipping, is a very simple sport that can be started with only one rope. Rope skipping can not only exercise the body, but also make people happy physically and mentally, so it is widely welcomed by people.
Standard action of rope skipping
1. Hold the handles at both ends of the rope with two hands respectively, usually step on the middle of the rope with one foot, bend the elbows of both arms to level the forearm, and straighten the rope to be the proper length.
2. When jumping rope, you should take off and land with the forefoot. Remember not to land with the whole foot or heel to avoid brain vibration. When jumping, do not bend your body excessively, but become a natural bending posture. When jumping, breathe naturally and rhythmically.
3. When rocking forward, the big arms are close to the sides of the body, the elbows are slightly extended, and the upper arms are approximately horizontal. Use the wrist to exert force to do the outward and inward rotation movement, so that the hands can draw a circle on the side of the body. Each time the rope is shaken, it rotates from the ground up and down from behind. The speed of the rope rotation is proportional to the speed of the hand rope. The faster the shaking is, the faster the rope rotates.
How high is the toe of rope skipping from the ground
It varies from person to person. Generally, it is based on the adjustment of rope skipping length. The correct way to measure the rope is to swing the rope handle with both hands, step on the middle of the rope with both feet, and hold the rope handle with both hands around the waist. The rope length is suitable. The clearance between toe and ground should not be too much.
The height from the tiptoe of rope skipping is generally between three and five centimeters, and when landing, there should be a knee bending buffer action. Simply put, correct posture requires that the knee be slightly bent, because the knee is stretched straight without a cushion effect. For example, when the bent knee jumps, it is a little like a spring. The spring is deformed by external pressure, but the spring can recover once the external pressure disappears. When jumping, the knee is usually straight, and the lower leg cannot be too bent.
What is the rope skipping training method
1. Warm up. Stretch calf gastrocnemius and Achilles tendon, these two parts are the most important, because they are always in a high tension during the whole rope jumping process.
2. The main part of the rope swing is the wrist. The height of the jump should not be too high, usually between 3-5 cm, and there is a slight knee flexion when landing. The knees of the feet that jump are usually straight. The lower leg should not have obvious knee flexion. Breathe rhythmically and relax your whole body.
3. In terms of exercise volume, continuous rope skipping for 10 minutes is almost the same as jogging for 30 minutes or dancing for 20 minutes. It is an aerobic exercise with less time and energy consumption.
4. If the rope catches your feet in the process of jumping, it means that the height of the jump is not enough or the timing of the jump does not match the hand rope, which is a problem of coordination, or the length of the jump rope is not suitable for you.