Video tutorial on fast skipping skills

Related reading: The correct skipping method is 1. The method of skipping rope is to take off and land with the forefoot. Remember not to touch the ground

Video tutorial on fast skipping skills

Related reading: The correct skipping method is 1. The method of skipping rope is to take off and land with the forefoot. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body extremely and become a natural bending posture. When jumping, breathe naturally and rhythmically.

2. The way to hold the rope is to hold the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.

3. When swinging the rope forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on the side of your body. Every time it is shaken, the rope rotates up and down from behind the ground meridian, and the speed of rope rotation is directly proportional to the speed of hand-cranked rope. The faster you shake it, the faster the rope turns.

4. The method of stopping the rope when shaking forward, one foot is extended, the forefoot is off the ground, and the foot follows the rope under the foot; When rocking backwards, one foot comes out, the heel leaves the ground, the sole touches the ground, and the rope stops at the sole.

Skipping skills 1, a simple skipping method

Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.

Step 2 hop on one knee

Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.

3. Jump with your legs apart

Do the skipping preparation exercise first (refer to Exercise 2), and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Step 4 jump around

Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.

5, sideways oblique jump

This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Skipping rope 1 min

After that, rest 10 second and repeat the exercise twice.

Step 6 jump rope for two

(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.

(2) Stand in tandem. The tall man stood behind waving a skipping rope.

7, lateral foot jump

Start with a simple skipping method (refer to Exercise 2), then jump rope with both hands and wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground for 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.

8. Cross your arms and jump

Do the skipping preparation exercise first (see Exercise 2), and then jump rope with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.

Precautions related to skipping rope: practice step by step. When you start to practice skipping, you should go from slow to fast, from easy to difficult. Learn the various movements of single-person skipping first, and then learn more complicated multi-person jumping or group skipping movements.

1. Warm up

Before skipping rope, you must do warm-up exercises, and it is best to exercise the whole body first, relax muscles, promote blood circulation, especially related parts, such as shoulders, arms, wrists and ankles, to avoid sprains and contusions. After skipping rope, the speed is from slow to fast, step by step.

You can't ignore your front foot.

Take-off and landing are forefoot? Mission? Because the heel touches the ground, will there be many hidden dangers after a long time? Brain, ankle and spine may be damaged to varying degrees. At the same time, the knees should be slightly bent to alleviate the collision between the knees and ankles when they touch the ground.

3. There are also requirements for the ground.

The ground must be flat, preferably covered with carpets or mats. It is not advisable to practice on soft soil, otherwise the rope rubbing on the ground will raise a lot of dust, pollute the child's respiratory tract and be bad for the eyes.

select time

Skipping time is generally not limited, but it should be avoided within half an hour before and after meals.