The rope is the most compact, simple and effective cardiovascular device. Having mastered different types of jumps, it is possible to strengthen the cardiovascular and respiratory systems, increase endurance, tone the muscles of the whole organism and, in general, strengthen the body. Most people jumping intuitively, but even if at first there were difficulties, you can master the exercise by correctly picking up the rope and having learned the technique.
How to learn to jump on a rope: instruction for beginners
In many respects the success and ease of training depends on how correctly chosen rope . There are several important principles that should be considered:
- It is important to choose a rope, which is ideal for length. For this, you need to step on the middle part of the rope, holding the handles in the bent hands. If, by placing your palms at the level of your armpits, you see the stretched lines of the rope, then the size is matched correctly. If the pens do not reach the armpits, or the rope is substantially longer than this line, it is worth choosing another option. Too long rope will be confused, but too short will stumble and will not allow to develop the necessary tempo.
- Trainers believe that the optimal thickness of the rope should be slightly less than a centimeter (0.8 - 0.9 mm). In this case, it should not be hollow and light, but rather weighty - this will facilitate training.
People who like to see results and track the steps are advised to purchase a jump rope with a counter of jumping or spent calories. These additions perfectly motivate and help to beat their own records.
As a rule, it is the right choice of the simulator plays a decisive role in the question of how to learn how to jump fast on a rope. If the rope is too light, short or long, instead of effective training there will be difficulties with the technique of performance, which ultimately hurts motivation.
How to learn to jump on a rope?
The most basic and accessible are the two main styles - jumping with a change of legs and jumping on two legs. As a rule, when passing the standards for physical education, it is necessary to use the latest method. For some, it is more complex than the other, but with perseverance and perseverance you can master it.
So, let's consider the technique of jumping on two legs:
- Stand up straight, legs together. Take the handles in the palm of your hand, bend your arms in the elbows and slightly spread out to the sides, and step over the middle, leaving the rope behind you.
- Bending your arms in the elbows, throw the rope in front of you, making a circle with your hands.
- Seeing the rope in front of you, you need to make a jump, touching the ground with your toes.
- If you can not jump over from the first try, try the same thing more slowly, or start the jump a little earlier. After understanding what prevented you from doing the exercise, you will easily master the proposed technique.
In the question of how to learn to jump rope, perseverance, persistence and regular training are important.
There is a second popular technique - jumping with a change of legs. To someone this option seems easier than the first, and someone - more difficult. It is important to try both to choose something of your own.
Get up straight, legs already shoulder. Take the handles in the palm of your hand, slightly spread your hands to the sides, and step over the middle, leaving the rope behind you. - Bending your arms in the elbows, throw the rope in front of you, making a circle with your hands.
- When you see the rope in front of you, you need to make a jump, and you must first move one leg, and then - the second. The legs do not fall to the full foot during the exercise, but only the socks touch the floor.
Having mastered the technique, it is important to gradually learn to develop the maximum rate. For beginners, jumping even for one minute can be quite a tedious task, so start with a little workout, and gradually increase the time.