We all know that rope skipping is a jumping sport. The most significant change in insisting on jumping is that the strength of the lower limbs has been enhanced and our bounce ability is improved. Especially our calf triceps , its shallow layer is gastrocnemius , and the soleus muscle is down. Through the calf triceps, the ankle and knee joints can be flexed and extended.
However, if the lower limb muscle strength is weak and the bounce ability is not good, what exercises should be used to improve? The following will introduce several effective exercise methods to train lower limbs in response to this problem.
In addition to the simple one-way jumping of rope between the feet, we can also try other interesting jumping methods to improve the strength of our lower limbs. 1. Switch jumps with your feet. When jumping the rope, shake the rope forward with your wrists. Lift your legs forward and backwards and cross the rope in turn, shaking and jumping. From a distance, it looks like you are stepping fast. 2. Jump with your feet left and right, that is, close your feet together, shake the rope forward with your wrists. When the rope is shaken and about to land, your feet jump to the left at the same time. After passing the rope, continue to shake the jump rope and jump to the right at the same time before you are about to land, one left and one right, and continuously jump left and right according to the rhythm of the beat, complete the beat, practice 40 exercises in each set and practice 5 sets.
Running is a kind of aerobic exercise that is beneficial to the body. Persisting in long-distance running can not only consume calories and burn body fat, but also promote metabolism and improve lung capacity. More importantly, it can effectively exercise leg muscles, strengthen joint muscles, and make joint muscles stronger and more jumpy. In short, while practicing jumping rope, you can also train your lower limbs by persisting in running and enhance your bounce ability. Students can run around the playground for several laps during extracurricular breaks. The speed does not have to be too fast. Just run three to four times a week, for 10-15 minutes each time.
cycling is a leisure suitable for outdoors. Outdoor bicycles can not only exercise, but also relax and release the pressure in life. Students can choose to ride a bicycle on weekends, or they can choose to use dynamic bicycle at home for exercise. Practice for 1-2 hours to effectively exercise the muscles on the hips, thighs and calfs. Moreover, riding a bicycle requires the cooperation between hands and feet. Persisting in practice can improve the coordination between hands and feet, coordinate the body, and improve overall flexibility. It is recommended to practice 1-2 times a week, each time for 1-2 hours, and it will be effective only after a long period of persistence.
In addition to the practice of borrowing sports equipment, there are also practices that do not require any external equipment. Practicing squats can help us find a sense of balance in our body, and long-term practice can effectively enhance our body's balance ability. Squats are an exercise that tests practitioners' physical strength and endurance. Persistence in practicing every day can make our lower body, especially our legs, stronger and improve endurance. Such exercises are of great help to jump rope.
In addition to the above exercise methods to train lower limb strength, there are also frog jump , hurdle , long jump , etc. Students can choose appropriate methods to practice according to their own needs and conditions. Keep calm during the practice process, do not practice blindly and vigorously, regardless of physical condition, and at the same time, you must gradually increase the intensity of the exercise and improve your endurance. If you want to achieve excellent results, you must put it into practice. You cannot fish for two days or dry the net for three days. Such training will have no effect. So don't hesitate, take action quickly~
Planning and production
Planning: AMAY
Producer: HIMMEL
Picture source: Want to refine courses
