If the score is high and you want to take a chance, then choose skipping rope. Life is not rich and exciting.
Isn't there still three months? Now you are dancing 170. After practicing for three months, I still can't get full marks! ! As your classmate said, it is difficult to get full marks for grip strength within three months, but skipping rope is easy. Here are some things I found about how to jump rope, hoping to help you.
Many friends repeatedly ask: how to improve the skills of skipping rope quickly? I want to tell you here that the only practical way to improve your level is to practice more. Of course, using reasonable methods can make you improve faster.
The jumping method introduced here was used by Mr. Hu Pingsheng, the rope king of China. He has danced for more than 50 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 you won't be tired if you jump too much. Some people get sore when they jump too much, because the forearm swings with the rope. Furthermore, don't put your palms up, try to go down or the other way around. Palm down is more powerful. For example, the smash in table tennis. It is also important that your arms droop naturally, and don't open to your sides. Put your hands in front of your body (lean back slightly when jumping backwards) and don't leave your body. This will concentrate all the strength of the arm on the wrist and explode. Beginners don't realize the importance of these two points, because the technical content of single shake and double shake is not high, which can be reflected when practicing the difficult three shake or four shake. When the arm is open, it is easy to exert force, but the palm can't exert force and can't complete the next difficult action. However, more than 90% of the skipping athletes in China open their arms, which is unscientific and difficult to improve their level. So 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 not stiff, and look straight ahead. Only when you get into the habit can you break through the difficult movements. Methods and common problems of skipping rope II
Learn the hand movements, and the rest is the feet. Take-off and landing are done with toes, and toes and heels need to be coordinated hard to prevent sprains. Remember not to land on the heel, or jumping for a long time will damage the brain, ankle and spine. Slight bending of the knees can reduce the collision between the knees and ankles when they touch the ground, and prevent injuries. The most important thing is to avoid stretching your feet forward after jumping, otherwise even the difficult high jump will not jump, and it will even be dangerous. You don't have to jump too high when skipping rope, so that the rope can 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 knee, but according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 in running. And as long as you can master the skills of skipping rope, your knees bend slightly and your toes touch the ground, you can reduce the impact on your body.
. Practice more, and then use the rope. Don't stop immediately after strenuous skipping. Continue to skip rope or walk at a slower speed for a while, and then stop when the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.
Eat 80% full and digest well on the day of the game. You can drink 10 with 40% glucose water concentration 20 minutes before the game. Besides, take three tablets of vitamin C instead of chocolate.
2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance.
4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol.
5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.