Skipping rope to exercise what? What are the benefits, and what is Bruce Lee doing skipping rope?

In recent years, with the development of national fitness in China, skipping, as a traditional sport in China, is gradually emerging. All over the world, skipping is paid more and more attention by countries. As a simple and effective physical fitness exercise, skipping rope is also loved by people all over the world. Warm-up exercise before skipping rope Warm-up exercise is very important for skipping rope. Full and effective warm-up can reduce your chances of injury and give full play to your skipping potential. The following is the online information I compiled. First do some bare-handed exercises to excite your muscles, such as imitating the jumping action of single-shake skipping rope. Stretch the calf gastrocnemius and achilles tendon after 1 minute of exercise, which are the most important parts, because they are always in a state of high tension during the whole skipping process. Action essentials: open your legs back and forth, keep your hind legs straight and your heels close to the ground, and bend your front legs forward, which is what we often say, lunge, and do each leg for 3 seconds. Shoulder movement: Fold your hands to your shoulders, imitate the rowing action of kayak, and do 3 back and forth movements for about 3 seconds. Stretch back muscles and tendons: stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 2 seconds. Chest expansion exercise: stand upright and spread your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 2 seconds. Full-body exercise: Hold the rope with both hands, and swing the rope horizontally on both sides of the body. Complete Skipping: Take a complete skipping movement as the transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the correct way to practice skipping. There are many skipping enthusiasts in China, but more than 9% of them skip rope incorrectly. The jumping method introduced here was used by Mr. Hu Pingsheng, the rope king of China, who has been jumping for more than 5 years, and it has been scientifically proved to be very effective and reasonable. Skipping rope is mainly about wrist exertion. This can save physical strength, and it is not easy to get tired when you jump too much. Some people get sore when they jump too much, because the forearm swings with the rope. Furthermore, the palms should not be upward, but downward or opposite as far as possible. Palm down for wrist force. For example, the smash in table tennis. It is also very important that the arms naturally hang down to the crotch, the big arms should not be opened to both sides, and the hands should not leave the body at the front side (when jumping backwards, the hands will lean back slightly). This will concentrate all the strength of the arm on the wrist and explode. Beginners can't realize the importance of these two points, because the technical content of single shake and double shake is not high, and it can be reflected when they practice the difficult three shake or four shake. When the arm is open, it is easy to release force, and the palm of your hand is up, and your wrist can't exert force, so you can't complete the next difficult action. However, more than 9% of domestic rope jumpers open their arms, which is unscientific and difficult to improve their level. Therefore, skipping rope should start from the basic movements. When you just practice skipping, you should consciously change your movements back, put your arms in, but don't be too nervous, keep your body straight but don't be stiff, and look straight ahead 5 meters. It is possible to break through difficult movements only when you get into the habit. Learned the movements of hands, and the rest is feet. Use the forefoot for take-off and landing, and remember not to land with the heel, otherwise jumping for a long time will damage the brain, ankle and spine. Knees are slightly bent, which can alleviate the collision between knees and ankles when they contact the ground, prevent injuries, and the most important thing is to avoid stretching your feet forward after jumping, otherwise you will not be able to jump even after the difficult high jump, and even be dangerous. When skipping rope, it is advisable to let the rope pass through. When jumping, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically. Some people think that skipping rope is a sport that easily hurts the knees, but according to expert research reports, the impact of skipping rope on the knees is only 1/7 to 1/2 of that of running. And as long as you can master the skills of skipping rope, bend your knees slightly and land with your forefoot, you can reduce the impact on your body. Light can move, but it can't jump coherently. As we mentioned above, the difficult movements may not be connected because the arms are open, but the correct jumping method may not be able to connect, and that is the problem of coordination. Beginners often can't master the rhythm when they learn to double-shake. After jumping more than ten times in one breath, they lose their pace. In fact, double-shake is a very simple action. After jumping a double-shake, they need a pause time, and then they quickly shake the rope. After taking off, the rope crosses the foot twice, and then they pause intermittently, and then take off .. Similarly, it takes a strong rhythm to connect more than three shakes. Only by mastering the rhythm can they jump some routines, such as double direct flight-pulling flowers. It will be easier to master the rhythm of skipping rope, and you can breathe rhythmically by using the gap, so you won't feel tired if you jump too much. The practice of coordination is actually very simple. You don't jump in the air with a rope, but your hands should jump rope. You can swing twice in the air with double shaking and three times with three shaking. You can practice rhythmically with different movements, such as single shake-double direct flight-three direct flights-double direct flight-single direct flight-double direct flight .................................................................................................................................... Practice more, then use the rope. Don't stop immediately after strenuous skipping exercise. Continue to skip rope at a slower speed or walk for a while, and then stop after the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise. Stretching after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs. The specific method is as follows: people stand up straight, step back with one leg as far as possible, keep the sole on the ground, keep the leg behind them straight, bend the front leg and keep the body vertical. Try to pull your arms back. Hold on for 8-12 seconds, change legs and do it again. People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8-12 seconds, change legs and do it again. Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, knees together, and the upright leg slightly bent. If you have difficulty in keeping balance, you can hold the wall or chair. Hold on for 8-12 seconds, change legs and do it again. Generally speaking, the time required for a full set of stretching exercises is about 1-12 minutes. If the movements are in place, the joints and ligaments of the body can be opened. But it should also be lengthened or shortened according to the temperature of the weather at that time. Feel the body temperature rise, but keep breathing smooth. After skipping rope, relax as much as possible, take a deep breath for 5-1 times, and then do another stretching exercise. But when you do it now, each movement lasts for 15-3 seconds. Also, you can add a few more difficult moves, and you can play freely. Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal. Now you can add some water! In this way, the whole set of exercises is done, with warm-up and stretching. Long-term exercise of calf muscles will not over-expand, but will only become firm and tight, with beautiful curves. If a rope skipping equipment worker wants to do a good job, he must sharpen his tools first. Only with the right methods, exquisite skills and reasonable equipment can you develop your potential to the greatest extent. In fact, the only things needed for skipping rope are shoes and rope. Let's talk about shoes first. At present, there is no special skipping shoes in China. Here, the requirements of skipping shoes are discussed, and readers can choose by themselves after reference. Mr. Hu Pingsheng chose table tennis shoes when skipping rope. He said that skipping rope has two requirements for shoes: first, shoes should try to avoid thicker horizontal patterns or horizontal grooves; The toe of the second shoe can't have a prominent crossing or transverse pattern. This can avoid the mistakes caused by the rope hanging on the shoes. Longitudinal or diagonal patterns are best. Taken together, it is ideal to choose lightweight sports shoes with strong earthquake resistance and no horizontal stripes. The last thing to say is the most important rope, without which everything is empty talk. However, at present, most of the skipping ropes sold in the domestic market are unscientific, and it is impossible to improve the level. When the skipping rope reaches a certain speed and breaks, it is easy to hurt the body. Here I would like to introduce a new type of scientific skipping rope-competitive skipping rope. Competitive rope skipping (patent number: ZL25855.2) is a scientific new type of structural rope skipping designed by China rope skipping expert Hu Pingsheng (his "rope skills" have been broadcasted many times by CCTV Sports World feature films, super variety show, Zhengda Variety, East, West, North and South, Shandong Satellite TV, Zhejiang Satellite TV and anhui tv). The two ends of the rope body are two head ropes, and the two ropes are respectively connected with two middle ropes and a bottom rope which are tapered in sequence. When the rope body is folded in half, the two ropes and the two middle ropes are symmetrical respectively, and the ends of the two ropes are elastic soft layer handles. The whole rope body is thick on the top and thin on the bottom, heavy on the top and light on the bottom, which can reduce air resistance and is very beneficial to force transmission. In addition, the first rope, the middle rope and the bottom rope are made of different materials according to a certain length ratio and weight ratio. The middle rope and bottom rope are made of top PU polymer imported from Italy. Therefore, they are more comfortable, lighter, more dexterous, faster in swinging speed and more in line with the operating principle of force. They are not only suitable for general movements, but also more suitable for difficult multi-swinging movements and complicated pattern movements, overcoming the defect that ordinary skipping can easily cause harm to human body and giving full play to the skipping potential of human body. The benefits of skipping rope Although in recent years some foreign fitness experts and medical professionals especially admire this sport because of its many advantages. But many friends are still full of doubts about this, and now I'll solve them for you. First of all, let me talk about the advantages and benefits of skipping. Simple and easy. There are many kinds of skipping rope, which can be simple and complicated. You can do it at any time and learn it as soon as you learn it. It is especially suitable for fitness in the low temperature season, especially for women. In terms of the amount of exercise, skipping rope for 1 minutes is almost the same as jogging for 3 minutes or dancing for 2 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. Exercise a variety of organs. According to domestic and foreign experts' research, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very significant in reducing weight. It can strengthen the muscles of the whole body, eliminate excess fat on the buttocks and thighs, keep your body fit, and make your movements agile and stabilize the center of gravity of your body. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Skipping rope can promote the development of human organs, be beneficial to physical and mental health, strengthen physical fitness, develop intelligence, enrich life and improve overall quality. The whole body movement during skipping rope and the stimulation of thumb acupoints by holding rope will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for brain health. Studies have confirmed that skipping rope is a whole-body exercise, and all organs, muscles and nervous system of human body are exercised and developed at the same time, so long-term skipping rope can prevent stomach diseases, such as obesity, insomnia, arthritis, neuralgia and other symptoms. At the same time, medical experts believe that skipping trains people's bounce, speed, balance, endurance and explosiveness, and at the same time, it can cultivate accuracy, flexibility and coordination, as well as tenacious will and enterprising spirit. Skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping also has a positive effect on relaxing emotions, which is also beneficial to women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "skipping rope gradual plan" for female bodybuilders. For beginners, you can jump in the same place for 1 minute, then jump for 3 minutes in a row after 3 days, and jump for 1 minutes in a row after 3 months. After half a year, you can perform "series jump" every day, such as jumping for 3 minutes at a time, ***5 times, until you jump for half an hour in a row. Jumping for half an hour at a time is equivalent to jogging for 9 minutes, which is already a standard aerobic exercise. Skipping rope has many advantages for children's physical and mental health and intellectual development: it can promote children's healthy development, accelerate gastrointestinal peristalsis and blood circulation, promote the body's metabolism, and is conducive to children's healthy growth; It can establish children's concept of numbers, and children jump and count themselves when skipping rope, which helps them to connect abstract numbers with practical things and make them understand the actual meaning and concept of numbers initially; Can improve children's memory ability, because children keep counting in the process of skipping rope, so that their cerebral cortex is in an excited state, which is helpful to transform abstract memory into image memory; It can promote children's ingenuity, and the human body will feed back information to the brain during exercise, thus stimulating the brain to think positively. When children jump rope, they can improve their thinking sensitivity and judgment, which is conducive to the coordinated development of children's physical strength, intelligence and adaptability. It can cultivate children's sense of balance and rhythm. When skipping rope, the movements can be described as opening the bow from left to right and moving up and down together, which is helpful to the balanced and coordinated development of children's left brain and right brain, and can also cultivate children's sense of rhythm. It can help children to establish a sense of orientation and cultivate their overall consciousness. In the process of skipping rope, children sometimes jump alone, sometimes in pairs, and sometimes in large numbers, which is beneficial to children to form an accurate sense of orientation. Children can consciously form organizational discipline in skipping activities, and can cultivate their spirit of unity and cooperation and collectivism. Skipping rope equipment is simple, and the venues are everywhere. It is simple and easy to do, and it is a physical exercise suitable for the public. Professor Hu Dayi, deputy director of Cardiovascular Branch of Chinese Medical Association, once provided a good prescription for teenagers' fitness. He called for skipping among teenagers, because it is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. I don't need to emphasize how outstanding the effect of skipping rope is. This kind of exercise is suitable for men, women and children, just waiting for everyone to implement it. And skipping rope is just like swimming and riding a bike. Once you learn it, you will never forget it. Skipping rope is a popular fitness method all over the world because of its variety, simplicity and complexity. It can be done at any time and can be learned as soon as it is learned. In addition, more and more entertainment stars also use skipping rope as their own way to keep fit and exercise, which makes skipping rope an ordinary activity become a star of mass fitness. Skipping rope to lose weight Quite a few women are very concerned about whether skipping rope can lose weight. It has been made clear above, but I will be patient and say it for the last time here. Losing weight means losing fat. Exercise is not effective, but it is very scientific, and it will burn a lot of fat and will not rebound. Dieting and drug weight loss are effective quickly, but at the expense of health, and they are easy to rebound, and the probability of heart disease is greatly increased after the rebound. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After half an hour of exercise to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy of continuous exercise is fat rather than sugar. On the contrary, the energy of instantaneous explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight. The following are the statistics of heat consumption of eight sports. Note: for every kilogram of fat lost, the human body needs to consume 7,7 calories. Another way of saying it is 7,2 calories. Comrades who love to lose weight, especially young lesbians, please figure out for yourself what exercise is the most effective, with the highest safety factor and the least economic investment. Swimming: It consumes 175 calories every half hour. It is a kind of exercise with coordinated movements of the whole body, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. it