Skipping does not hurt the knees should pay attention to ways and means, the right way, not only increase the effect of weight loss, but also to protect the knee.
Correct rope skipping method
Prepare actions: 4. The rope is at the back of the calf, clamp arm, abdomen, with slight chest.
? Action process: Keep the big arm to grip the body, shake the arm and wrist, and throw the rope to the front. Whenever the rope is about to touch the ground, the ankle squats and gently bends and knees and abdomens to lift the foot and the ground. The height of a rope diameter, in order of circulation, is as follows:
? Pay attention to a few stable parts: The arm, abdomen, and hip around the shoulders are all stable and hardly moving; there are only a few small joints that move: wrists, ankles, and very flexible swings.
Many people may say that jumping ropes have a lot to do with tens of millions of games. Jump ropes have competitions. Why is it that this type of body is mostly stable and only using the small joints to skip the ropes is the standard action that we advocate? In fact, these patterns are standard actions. , so be sure to lay a good foundation and then play tricks, otherwise it is a trick to die.
During the skipping process, the knee and meniscus friction and the ligament stretching are relatively frequent, which can lead to pain, soreness and other sports reactions. Therefore, when the rope is skipped, the knee should not be completely straightened, and the knees should be grounded in a slightly curved posture.
In addition, be careful when skipping: Try to use the toes to touch the ground and reduce the landing time. The body can tilt forward slightly. This is not mainly to reduce the slight damage to the knee, but does not increase the pressure on the brain and spine.
Do not need to use the shoulder to swing the skipping rope, learn to use the power of the arm and wrist.
Do not swing the skipping rope to a large extent. Excessive swings are a waste of unnecessary value and affect the speed of the bounce.
The big arm should be clamped and the small joints should be used to swing the skipping rope. Therefore, it is recommended that you use a lighter jump rope, do not use that kind of aggravated version, and it will increase the impact on the joints.
You don't need to jump hard.
We don't want to use jump ropes to improve the bouncing, let alone jump to the sky! Instead, we must continue to jump and reach the fat burning effect. Therefore, when jumping ropes, the height of the jump is exactly the best for the ropes to pass through the soles of the feet. The rope skipper does not see jumping when jumping rope, but a kind of quivering feeling.
