Fashionable rope stovepipe experience

Hi,Guys!Do you like sports?Do you like skipping?If you said yes!Please follow me to explore the mystery of rope skipping. Skipping can give us some fresh feelings.

For example, personal feelings:

Skipping makes me feel that I am still young and young. When I was young, I often skipped ropes with my friends and evoked childhood memories.

A rope costs a few dollars, which is much cheaper than going to the gym. Not affected by the weather, it can be adjusted indoors when it rains. You don't have to warm your baby, it's cold, and it's warm when you jump. Lack of exercise, no temperament, jumping rope, sweating, taking a bath, don't mention how cool.

Don't feel that the skipping rope is very low. Skipping is an aerobic exercise that can consume excess fat in the body and make the muscles elastic.

Skipping can help people stretch their bodies, relax and relieve stress.

For example, when assisting projects:

In the badminton project, skipping exercise as an auxiliary training has no significant effect on its basic physical fitness, but has significant effects on muscle strength, instant force, cardio endurance, softness, agility, balance and other physical functions.

In the basketball game, there is a significant improvement in the basketball player's lower limb dynamics, and the performance of the lower limb dynamics is significantly related to the basketball player's agility, so skipping training can also be used as one of the training options for basketball players or coaches to improve the power of the lower limbs. .

In the track and field events, the players start at 10 meters, set long jump, softball throw, 60 meters fast running and pass the balance beam ability have obvious training effect, it can be seen that the skipping movement is suitable for the auxiliary training of track and field training.

Such as the feeling of the body:

If the quality of sleep is not good, try skipping. Studies have shown that skipping can improve sleep, improve sleep quality in people who do not participate in exercise, shorten sleep time, reduce sleep disorders, improve sleep efficiency; improve people's degree of depression and anxiety, improve mood levels, and prone to mental illness Have a positive effect.

Skipping can increase the sense of adaptability, confidence, and happiness of life, eliminate and alleviate depression, tension, anxiety, irritability, hostility and other emotional disorders, so that everyone is full of self-confidence and fun, and thus improve the level of physical and mental health and quality of life.

The energy consumption lasting 10 minutes is equivalent to 30 minutes of jogging; a half hour of jumping is equivalent to the amount of exercise for 90 minutes of jogging.

Simple Jump Rope, the role is not very big, there is no heart, then pick up the rope, jump up.

Skipping rope has its unique place

For example: simple and easy.

There are many kinds of skipping ropes, which can be simple and versatile. You can do it at any time. It is especially suitable for fitness in the low temperature season, and it is especially suitable for women. In terms of exercise volume, continuous skipping for 10 minutes is almost the same as jogging for 30 minutes or jumping for 20 minutes. It is a time-consuming and energy-intensive aerobic exercise.

For example: exercise a variety of organs.

Skipping can enhance the cardiovascular, respiratory and nervous system functions of the human body. Studies have confirmed that skipping can prevent a variety of diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, and menopausal syndrome. For lactating and menopausal women, skipping also has a positive effect of relaxing emotions, which is also beneficial to women's mental health.

Skipping rope precautions

First of all, it is important to remember that after the skipping is over, you must do the stretching. The stretching action can evenly distribute the muscles and prevent the appearance of radish legs. Before doing a warm-up and skipping rope before skipping, do stretching, even if you stick to the rope for a long time, the calf muscles will not expand too much, and will only become firm and firm, and the curve will look good. (Stretching and stretching, important things are said three times)

Skipping movement is a repeated jumping movement of the following limb movements. According to the study, when the body is affected by appropriate vertical ground reaction force, it can not only increase the bone stiffness index which can increase the heel, but also make the heel of the heel more. Structural and flexible. When the speed of the ground is faster, the impact is greater, and the probability of injury increases. It can be seen that in order to reduce the chance of injury during the jumping process, the human body must perform a buffering action after landing, reducing the ground reaction force. The human body's impact, cushioning action strategy is to increase the angular displacement of the knee and hip joints when landing, which can effectively mitigate the impact.

Secondly, the maximum value of vertical ground reaction force, passive impulse, load rate, lower limb stiffness and angular stiffness of different frequency skipping movements are higher in the high frequency group; the movement time of different frequency skipping movements is more in the low frequency group; lower limbs The angular change of the knee joint in each joint angle has a sudden increase in the intermediate frequency group. Therefore, when performing skipping exercise training, attention should still be paid to the impact of vertical ground reaction force on the human body during high frequency jump. If you are engaged in high-frequency skipping, because of the maximum vertical ground reaction force, passive impulse and load rate, and the lower range of lower limb flexion, the risk of injury to the lower limb may be caused in the long run.

Landing strategy in the process of landing:

The low frequency skipping exercise uses a large angular displacement of the lower limb joint to perform the skipping movement;

The IF skipping exercise uses increased lower limb stiffness to cope with the increased hopping frequency;

The high frequency skipping exercise uses the increase of the lower limb stiffness and angular stiffness to adapt to the acceleration of the jumping frequency.

The low-frequency skipping movement has a long period of landing, and the joints of the lower limbs vary greatly, and the buffering effect is better, but it consumes more elastic potential energy.

The medium-high frequency skipping movement is shortened during the landing period, the joint changes of the lower limbs are reduced, and the buffering effect is deteriorated. If the lower jaw is deepened, more elastic potential energy can be stored, that is, the large explosive force can be trained and the buffering effect can be improved.

(So the process of skipping rope should pay attention to the damage to the body, and you should not simply pursue speed.)

Last few points:

Rope skippers should wear high-quality shoes with soft texture and light weight to avoid ankle injury;

Beginners should usually use a hard cord, and if they are skilled, they can change to a soft cord. The rope is soft and hard, and the thickness is moderate;

Choose a soft and moderate lawn, wooden floor and mud land. It is better to skip the rope on the hard cement floor to avoid damage to the joints and easy to cause dizziness;

The muscles and joints need to be relaxed when skipping, and the toes and heels need to be coordinated to prevent sprains;

Heavy-weight and middle-aged women should use both feet to rise and fall at the same time. At the same time, the jump should not be too high, so as to prevent the joint from being injured due to excessive weight;

Smooth, rhythmic breathing;

Keep the upper part of the body in balance and do not swing left and right;

The human body should relax and the movements should be coordinated;

Start to jump at the same time, then transition to alternate feet;

Do not jump too fast, the rope can pass;

Do not land on the whole foot;

When jumping the rope, you should use the forefoot to jump and land. This can relieve the impulse, reduce the damage to the soft tissue and the vibration and injury to the tibia. Remember not to use the whole foot or heel to touch the ground, which will cause the brain to be shaken.

Method of skipping rope

Simple skipping

Prepare for action: Put your feet together and bounce for 2 to 3 minutes (bounce height is 3 to 5 cm).

Start skipping, pay attention to the wrist to make a curved swing. Beginners skip 10 to 20 times, and after 1 minute of rest, repeat 10 to 20 times. Non-beginners can skip 30 times, rest for 1 minute, and then jump 30 times.

One foot knee

The right leg bends and lifts forward. Pick up your toes and jump 10 to 15 times on one foot. Repeat the above steps for your left leg. Rest for 30 seconds and do 2 rounds on each side.

Time for skipping

The best time to lose weight on skipping: 7pm - 8pm; 10 minutes each time.

In fact, the best time to lose weight in skipping rope is generally effective half an hour after a meal.

After eating in the morning, people started a day of work and study. This is undoubtedly a waste of energy on the rope skipping.

After lunch, it is the highest temperature of the day, especially in the summer. At this time, skipping rope to lose weight is easy to lose water, causing heat stroke.

Half an hour to one hour after dinner, skipping to lose weight, one is not to worry about appendicitis, and the other is to complete the day's work and study.

The most important thing: skipping the skinny legs, the way is very important

The thighs drive the calves up, instead of just pushing the thighs on the toes and calves. (If the main force is on the calf, it may make the calf stronger and thicker)

Usually you can try to let the thighs drive the calves, the thighs and calves are at right angles, and try to raise them as much as possible.

Wear sports underwear when skipping rope, shockproof effect is also OK, do not wear a steel ring to gather underwear, not good for the chest, especially after exercise, sweating, easy to grow acne.

The body is not very good, the knee hurts, the skipping rope is very uncomfortable, don't be reluctant, you can try other sports. For example, yoga can also be used to regulate the body.