How to jump rope quickly?

Rope skipping is a common form of exercise in our lives, and it plays a big role in everyone's physical fitness. The students' physical education exam for high school also includes skipping rope, and a certain amount must be completed within a certain period of time, which requires speed. As for losing weight, you can also burn calories by jumping rope quickly, which requires jumping rope at a high speed. So how to improve your speed in rope skipping?

1. The technical aspects include: the length of the rope, the method of holding the rope, the method of using the feet (single-foot alternating jumps or double-foot jumps), the rhythm of skipping rope, the standardization of movements, etc.

1. The technical aspects include: the method of using the feet (single-foot alternating jump or double-foot jump), the rhythm of skipping rope, the standardization of movements, etc.

2. The length of the rope: A shorter rope can make the rope rotate faster. The length of the rope varies from person to person. Generally speaking, the length of the rope should be equivalent to half of the height and slightly longer by 2 to 3 cm.

3. Rope grabbing method: The rope grabbing method is also very particular. If you are farther away from the rope handle when grabbing the rope, the centrifugal force will be greater when the speed of skipping rope increases, and the pulling force of the rope on your hand will be greater, so your arms will be more likely to get tired. Therefore, when grabbing the rope, you should stay close to the rope handle; the closer you are, the less effort you will have.

2. Strength endurance includes: the arm and upper arm's anti-fatigue ability, cardiopulmonary function, leg strength, etc.

1. Arm strength: Some students will have sore upper arms after jumping too much. That is because their arms are stretched too wide when jumping rope, and the forearm muscles are easily fatigued when the forearms swing with the rope. To reduce fatigue, keep your arms as close to your body as possible when jumping rope, and use your wrists to apply force. Furthermore, the palms of your hands should not be facing upwards, but should be facing downwards or opposite each other as much as possible. You can exert more force when your palms are facing downwards. This will save energy and you will not feel tired no matter how much you jump.

2. Cardiopulmonary function: Cardiopulmonary function refers to a person's ability to absorb oxygen and convert oxygen into energy. When skipping rope, as physical strength decreases, the human body has to bear a certain exercise load to maintain the skipping rope exercise, which causes the heart rate to increase and the limbs to become weak. At this time, the speed of skipping rope slows down, and ultimately the number of skipping ropes is reduced. The only purpose to improve cardiopulmonary function is to persist in exercise. Physical exercise can make our heart stronger, promote and speed up metabolism. This requires a certain amount of exercise and the mastery of scientific exercise methods. Without a certain amount of exercise, cardiopulmonary function cannot achieve the purpose of exercise.

3. Exercise leg strength: When skipping rope, the legs have to bear the body weight and jump repeatedly. After a certain period of time, the legs will become weak. Some students will slow down their jumping speed, which will eventually lead to failure in skipping rope. In order to overcome this phenomenon, you must exercise your leg muscles, such as the abdominal jump exercise, which is to jump straight from the spot, bend your legs and hug your knees in the air or clap your hands in front of your legs, and be sure to bend your knees to cushion the impact when landing. You can also do exercises such as single-foot hopping, double-foot step jumping, etc.

Rope skipping is also a relatively simple sport. As for fast rope skipping, as the name suggests, it is to speed up the frequency of swinging while skipping. As long as you practice and practice the methods mentioned above, you can learn fast rope skipping relatively easily. When skipping rope, you should not rush blindly to avoid tripping, falling and getting injured.