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For example, personal feelings:
The skipping rope made me feel that I was still young and young. When I was a kid, I often jumped ropes with my friends and evoked childhood memories.
A rope costs a few bucks, which is much cheaper than going to the gym. Not affected by the weather, it can rain in the room. Do not put warm baby, cold weather, jump and warm. Lack of exercise, sluggish play, jumping skipping, sweating, bathing, not to mention more.
Do not feel that skipping is very low. Jumping rope is an aerobic exercise that can consume excess body fat and make the muscles flexible.
Jump rope exercise can help people stretch their bodies, relax and relieve stress.
For example, when supporting projects:
In the badminton project, using skipping rope as an auxiliary training has no significant influence on the basic physical strength, but it has a significant influence on muscle strength, instantaneous force, cardiorespiratory endurance, flexibility, agility, balance and other physical fitness.
In the basketball program, there is a significant increase in the power of lower limbs for basketball players, and the performance of lower limb power is significantly correlated with the agility of basketball players. Therefore, skipping training can also be used as one of the training options for basketball players or coaches to improve the motivation of lower limbs. .
In the track and field events, the athletes started with 10 meters, standing long jump, softball throwing, 60 meters fast running, and obvious training effects through the balance beam ability. It can be seen that skipping is suitable for training in track and field training.
Such as the physical feeling:
If sleep quality is bad, try skipping. Studies have shown that skipping ropes can improve sleep, improve sleep quality in people who do not participate in exercise, shorten sleep time, reduce sleep disturbances and improve sleep efficiency; improve people's degree of depression and anxiety, improve their emotional level, and develop mental health problems. Have a positive effect.
Jump rope can increase the sense of fit, confidence, and happiness in life, eliminate and relieve emotional disorders such as depression, nervousness, anxiety, irritability, and hostility, so that everyone is full of self-confidence and enjoyment in life, and thus improve physical and mental health and quality of life.
The energy consumption for 10 minutes is equal to 30 minutes for jogging; for a half hour, it is equal to 90 minutes of jogging.
Simple jump rope, the role is not great, there is no heart, then pick up the rope, jump up.
Jump rope has its unique place
For example: simple and easy.
There are many kinds of skipping ropes, which can be simple and convenient. You can do it at any time and you will be able to learn it. It is particularly suitable for fitness exercise during the low temperature season, and it is particularly suitable for women. From the amount of exercise, continuous skipping for 10 minutes is almost the same as 30 minutes of jogging or 20 minutes of fitness dance. It can be described as a time-consuming and energy-consuming aerobic exercise.
For example: exercise a variety of organs.
Jump rope can enhance the human cardiovascular, respiratory and nervous system functions. Studies have confirmed that skipping rope can prevent various diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome. For breastfeeding and postmenopausal women, skipping ropes also have the positive effect of relaxing emotions, and thus are also beneficial to women's mental health.
Skipping rope considerations
First of all, we must remember that after the skipping is over, we must do stretching. Tensile action can make the muscles evenly distributed and prevent the appearance of radish legs. Do stretching after doing warm-ups and skipping before skipping ropes. Even if you insist on skipping exercise for calf muscles, you will not over-inflate. You will only become firm and tight, and the curves will look beautiful. (Stretching, Stretching, Three important things to say)
Skipping is a jumping movement in which the following limb movements are repeated. According to research, when the body is affected by a proper vertical ground reaction force, not only can the bone stiffness index increase the heel, but also the heel bone of the heel can be increased. Structural and elastic. The faster the grounding speed is, the greater the impact will be, and the probability of injury will increase. It can be seen that in order to reduce the chance of injury during the jumping process, the human body must perform cushioning actions after landing, reducing the ground reaction force. The human body's impact and cushioning strategy is to increase the angular displacement of the knee joint and hip joint at the time of landing, which can effectively mitigate the impact.
Secondly, the maximum vertical reactive force, passive impulse, load rate, lower limb stiffness and angular stiffness of different frequency skipping ropes are higher in the high frequency group; the frequency of skipping at different frequencies is lower in the low frequency group; There was a sudden increase in knee joint angle change in each joint angle variation in the intermediate frequency group. Therefore, when performing jump rope training, attention should be paid to the impact of the vertical ground reaction force on the human body when jumping at a high frequency. When performing high-frequency skipping exercises, the maximum vertical ground reaction force, passive impulse, and load rate are high, and the lower extremity joints have a smaller range of flexion, which may cause risk of injury to the lower extremities in the long term.
In the grounding strategy in the process of landing:
Low-frequency skipping exercises use the larger angular displacement of the lower extremity joints to skip rope movements;
Intermediate frequency skipping exercises use increased leg stiffness to cope with increased jumping frequency;
High-frequency skipping exercises use lower leg stiffness and angular stiffness to adapt to the jump frequency.
The low-frequency jump rope has a long landing time, and the joints of the lower limbs change greatly, and the cushioning effect is better, but more elastic energy is consumed.
During the period of high-frequency jump rope landing, the changes of the lower limb joints are reduced, and the buffering effect is deteriorated. If the chin deepens, more elasticity potential energy can be stored, ie, the larger explosive force can be trained and the buffering effect can be improved.
(So ​​skipping should pay attention to the damage to the body. Do not skip the blind pursuit of speed.)
The last few points:
Jumpers should wear high-heel shoes with soft texture and light weight to avoid ankle injuries.
For beginners, it is usually better to use a hard rope, and if you are skilled, you can change to a soft rope. Rope is hard and soft and moderate in thickness;
It is better to choose soft, hard and moderate lawns, wooden floors and mud lands. Do not jump ropes on hard concrete floor to avoid damage to joints and cause dizziness easily;
When you skip the rope, you need to relax your muscles and joints. The toes and heels must be coordinated and prevent sprains.
Very heavy and middle-aged women should use both feet to get up and down at the same time. At the same time, you shouldn't leap up too high so that your joints will not be injured because of excessive weight.
Smooth, rhythmic breathing;
Balance the upper part of the body and do not swing it from side to side;
The human body must relax and the movement must be coordinated;
Start jumping at the same time with both feet, and then transition to two feet alternately;
Jump rope should not jump too high. The rope can pass.
Do not fall to the ground with your feet;
When jumping rope, you should use the forefoot to jump and land, which can relieve the impact, reduce the damage to the soft tissue and the vibration and injury to the cheekbones. Remember not to use the full sole or the heel to the ground, which will cause the brain to be shaken.
Jump rope method
Simple skipping method
Prepare your movements: Bring your feet together and perform bouncing exercises for 2 to 3 minutes (3 to 5 cm bounce height).
Start skipping and watch the wrist swing. For beginners, jump 10 to 20 times. After 1 minute of rest, skip 10 to 20 times. Non-beginners can skip 30 times first, rest 1 minute, and then jump 30 times.
One-legged knee bend
The right leg bent and lifted forward. From the tiptoe, jump 10 to 15 times on one foot and repeat the action for the left leg. Take a break for 30 seconds and do 2 rounds on each side.
Skipping time
The best time for skipping to lose weight: 7:00 - 8:00; 10 minutes each time.
In fact, the best time for skipping to lose weight is generally very effective after half an hour after a meal.
After the meal in the morning, people started their work and study for a day. It is undoubtedly a waste of energy to put on a skipping rope.
After lunch, it is the highest temperature in the day, especially in the summer. At this time skipping to lose weight is easy to lose moisture and cause heat stroke.
After skipping half an hour to one hour after dinner, skipping weight loss, first, do not worry about appendicitis, and second, one day's work and study will be completed.
The most important: skipping skinny legs, very important
Instead of relying on the toes and calf, the thighs drive the calf upwards. (If the main force is on the lower leg, it may make the lower leg become firmer and thicker.)
In normal times, you can try to make your thighs move your calves. The thighs and calves are at right angles. Try to raise them as much as possible.
When wearing skipping sports underwear, you can also shockproof effect, do not wear rims gather underwear, chest is not good, especially after exercise sweating, easy acne.
The body is not very good, knee pain, jumping rope is difficult, do not be forced, you can try other sports. Such as yoga, you can also practice conditioning in practice.
Jump rope can bring us some fresh feelings.