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Rope skipping table tennis racket badminton racket hoa-ring sandbag shuttlecock and other series of products |
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the official flagship store of Guanghong sporting goods wishes you health and happiness!
It is said that Hong Kong rich Mr. Li Ka-shing has two hobbies, swimming + skipping rope, and there will always be a skipping rope in his suitcase!
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rope skipping approach introduction
skipping rope for 5 minutes and 120 times per minute every day is helpful to enhance blood circulation and cardiopulmonary function, prevent coronary arteriosclerosis and myocardial infarction, prevent waist and leg pain, and help to strengthen body, relieve pain and lose weight.
Seasonal: skipping is one of the best autumn sports.
Compared with summer, the temperature in autumn is relatively cool. Excessive sweating is easy to expand pores. Cold and wet air can invade the body by air, which is easy to cause the body to catch cold and catch cold.
Therefore, exercise in autumn should not sweat too much, just sweating is almost the same. At the end of exercise, dry sweat immediately and put on clean clothes to prevent catching cold.
If you have already caught a cold, it is still not appropriate to take part in physical exercise. Instead, you should rest more and take part in exercise after the cold recovers. As long as you can insist on 30 minutes each time, 3 times a week, or 2 times a day, 15 minutes each time aerobic exercise, such as walking, climbing, skipping rope, jogging, outdoor gymnastics, etc, it is a good way of playing ball season.
School opening: The Essential Sports supplies for students who start school in autumn. Skipping rope is already a compulsory course for primary school students in physical education.
Losing weight: skipping rope losing weight is very popular abroad!
Dear friends, the benefits of skipping rope are unexpected!
Skipping rope has wonderful promoting effects on body sensitivity, body posture, balance ability, coordination and flexibility. It can develop strength, especially lower limb strength. Skipping rope can make calf muscles become explosive, making muscles of buttock & thigh fibers stronger. Skipping rope is the most effective and economical fat burning method, and it is also the best.
Warm-up
1 First, do some bare-hand exercise to make muscles excited, such as imitating the jumping action of skipping rope. (1 fen zhong)
2 stretch the calf gastrocnemius muscle and Achilles tendon, these two parts are the most important, because they are always in the whole skipping process
in a state of high tension.
Action essentials: open the front and back legs, keep the back legs straight and close to the ground, and bend the front legs to the front, that is, we
the usual lunges. Then lie on your back on the mat, lift one leg straight, cover the arch with a skipping rope, and use your hands slowly
pull the legs towards the torso. 30 seconds for each leg. (2 fen zhong)
3 shoulder movement: fold the skipping rope in half, hold both ends of the rope with both hands to straighten it, and the distance between the two hands is slightly wider
shoulder. Keep the rope tight with both hands and imitate canoe paddle movements at the same time. (1 fen zhong)
4 limbs exercise: lie prone on the mat, put the skipping rope around the right ankle, hold the two handles of the skipping rope in the right hand, slow
pull the calf forward with the knee joint as the axial hip direction and keep the tension of the rope for 20 seconds. The same operation with the left leg
repeat with your left hand.
5 stretch thigh tendon: Lie on your back on the mat, bend your left knee, and use a skipping rope to bypass the shin to prevent the natural extension of your left leg
straight, pull your hands slowly and hard to make calf close to the back of your thigh for 20 seconds. Repeat the above actions on the right leg.
6 stretch back muscles and tendons: stand forward and bend, keep the knee joint relaxed, and let your shoulders and hands
the arm droops naturally and stays relaxed for 20 seconds.
7-way outward body: fold the skipping rope in half, hold both ends with both hands to tighten the rope, the width is slightly wider than the shoulder, and the arm is raised upward
over his head. Bend the waist to one side of the body for 10 seconds, and then repeat the above actions in the opposite direction.
8 chest expansion exercise: keep your body upright and spread your arms horizontally as much as possible. The shoulder joint is tightened to make the scapula as close as possible,
keep 20 miao.
9 full body exercise: hold the rope with both hands and make horizontal "8" swing rope action on both sides of the body. At the same time do crouching and squatting
restore action. After the action is coordinated, you can change squat to jump.
10 complete rope skipping: take the complete rope skipping action one by one as the transition to regular practice. A per-hop
there is no need to connect too tightly. In this way, you can slowly adapt to the following exercises. (2 fen zhong)
practice
1. Synchronous feet jump
"Spring jump: imagine you are a one-legged Spring feet together, the forefoot stand. Shake once and jump once.
Double Jump: swing once and jump twice, each time sling rope cycle is slightly longer than "spring jump. The rhythm of this action is obvious, which is relatively easier than the previous group of actions, allowing you to adjust your breathing after the tense "spring jump.
"Ski jump": imitate the movements of skiers when they bypass obstacles, and close their legs together. When jumping, jump 30-40cm to the left or right first, and then jump to the opposite direction for the next jump. So on ad infinitum.
"Bell jump": a jumping method evolved from "Spring jump. Close your legs together. In the first cycle, swing the rope and jump forward first, and then jump back one step in the second cycle.
Horizontal split leg jump: starting from the "Spring jump" action, then the legs fall back to the ground horizontally in the air. In the next rope swing cycle, the legs jump up and fall back to the ground together in the air. So on ad infinitum.
2. One-leg rotation jump
"Walking and jumping": each rope swing cycle uses one foot to jump rhythmically and take turns. Lift one leg up on the knee and relax the calf, just like walking on the runway.
"Upward leg swinging": action essentials and roam jump "is substantially the same as the main difference lies in the knee joint to raise to the waist is the same as the height of the while torso maintain integrity. This action is of great benefit to improving the strength of leg muscles and lumbar muscles.
"Boxing step": the center of gravity moves back and forth, and the legs take turns to kick in front of a small range to lift the feet off the ground, and each leg jumps 1-2 times in a rope swing cycle. Although the range of this action is small, the efficiency is very high, which is a great test for endurance and also a good improvement.
Experts on the benefits of rope skipping
i. This kind of exercise is especially suitable in low temperature seasons.
Rich Sandler, a famous American fitness expert, believes that skipping rope is easy to do and easy to do. It can be done at any time. It is especially suitable for fitness exercise in the season with low temperature, and it is especially suitable for women. In terms of exercise volume, continuous rope skipping for 10 minutes is almost the same as jogging for 30 minutes or fitness dancing for 20 minutes. It can be said that aerobic exercise takes less time and consumes a lot of energy.
Second, it is a movement with health care function for various organs.
Ma Mu, a British fitness expert, stressed that skipping rope can enhance the functions of cardiovascular, respiratory and nervous systems. His research confirms that rope skipping can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, Climacteric syndrome, etc, for breast-feeding and menopause women, skipping rope also has a positive effect of relaxing their emotions, thus it is also beneficial to women's mental health.
III. Progressive plan of female rope skipping
in view of the unique health care effect of skipping rope on women, French fitness expert Moke specially designed a "progressive plan of skipping rope" for female bodybuilders ". At the beginning of the semester, jump in place for only 1 minute; Jump for 3 minutes after 3 days; Jump for 10 minutes after 3 months; after half a year, a "series jump" can be implemented every day (for example, a total of 5 consecutive jumps for 3 minutes each time) until a continuous jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic fitness exercise.
Four, pay attention to matters
1. Rope skipping should wear soft and lightweight high-top shoes to avoid ankle injury.
2. The rope is soft and hard, and the thickness is moderate. Beginners should usually use hard ropes, which can be changed to soft rope after proficiency.
3. It is better to choose lawn, wooden floor and mud land with moderate hardness. Don't jump rope on hard cement ground to avoid damage to joints and easy to cause dizziness.
4. Relax muscles and joints when skipping rope, and coordinate toes and heels to prevent sprains.
5. Fat people and middle-aged women should use their feet to rise and fall at the same time. At the same time, the jump should not be too high to prevent the joints from being injured due to too heavy load.
6. Before skipping rope, let the feet, legs, wrist and ankle make some preparation activities, and after skipping rope, you can do some relaxation work.
Five, jumping rope tips
tips for skipping rope [1]:
● Wear soft and lightweight sneakers to avoid ankle injuries.
● The rope is soft and hard, and the thickness is moderate. Beginners should usually use hard ropes, which can be changed to soft rope after proficiency.
● It is better to choose lawn with moderate hardness, wooden floor and mud land. Do not jump rope on hard concrete ground to avoid damaging joints and causing brain shock.
● relax muscles and joints when skipping rope, and coordinate toes and heels to prevent sprains.
● people with heavy weight should use both feet to rise and fall at the same time. At the same time, do not jump too high to avoid joint injury due to excessive weight bearing.
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guanghong sporting goods are sold in more than 400 stores nationwide!
[Product name} count PVC skipping rope device Blue (another pink) increased by weight loss and body sculpting good product
[Product model] 7705-B
[Product description] This model is PVC skipping rope, the color is the same as the picture, please rest assured to buy
cheap and easy to use.
For yourself, for lovers, for friends, for friends,
little skipping rope, passing health, passing happiness, passing your love!
Don't tip: Some buyers we haven't been able to contact, some will appear, or they will hold down the zero button all the time and ask why they can't count. Ha ha, or they are on the left hand, counting is not allowed, so you must hold a section of the counter with your right hand, and jump the rope clockwise to count accurately.
Before purchasing, please watch the following comments. It is the most objective, credible and important reference for your shopping: (our store also has a very small number of medium comments. The so-called no one is perfect, the goods are not finished, even the goods in the exclusive store cannot satisfy everyone, they are impeccable, but you believe 1% of the few picky people, or 99% of the most satisfied people)
cord and handle colors are more, so they are sent randomly. We do not choose colors for shipment. If you have any colors that are taboo, please leave a message when placing an order, and we will choose other colors to send out.
The product adopts the principle of mechanical counting of gear rotation, which can automatically record the number of rope skipping. The 3-digit large window shows that you can clearly see the number of skipping rope when you use it, which also eliminates the inconvenience of counting while jumping. The length of the rope is about 9 feet (about 2.5 meters). The connecting handle is 2.8 meters and the diameter is about 5mm.
Method of use]]
1. Hold the handle with counter in the right hand when it jumps smoothly, and the number rotates smoothly. The handle is shaking tightly in the horizontal direction, and the rotation is flexible and free.
2. Return to Zero, press the back to zero button, and relax when the literal appears to zero.
Tips: The Stick with counting should be held on the right hand
it counts from 0 to 999 in the right hand. It counts from 999 to 0 in the left hand
skipping the benefits:
is easy to be. There are many kinds of rope skipping, which can be simple and complicated. It can be done at any time and can be learned as soon as possible. It is especially suitable for fitness exercise in the season with low temperature, and it is especially suitable for women. In terms of exercise volume, continuous rope skipping for 10 minutes is almost the same as jogging for 30 minutes or fitness dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
Exercise more organ. According to the research of experts at home and abroad, skipping rope has a good promoting effect on heart function. It can make blood get more oxygen and keep cardiovascular system strong and healthy. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate the excess fat on the hips and legs, make your body constantly fit, and make the movements agile and stabilize the center of gravity of the body. Skipping rope can enhance the function of cardiovascular, respiratory and nervous system of human body. Rope skipping can improve the development of human organs, benefit physical and mental health, strengthen body, develop intelligence, enrich life and improve overall quality. The whole body movement during rope skipping and the stimulation of thumb acupuncture points by holding rope will greatly enhance the vitality of brain cells and improve thinking and imagination. Therefore, rope skipping is also the best choice for brain strengthening. Studies have confirmed that skipping rope is a whole body movement, and all organs, muscles and nervous system of human body are exercised and developed at the same time. Therefore, long-term skipping rope can prevent stomach diseases, such as obesity, insomnia, arthritis, nerve pain and other symptoms. At the same time, medical experts believe that skipping rope can train people's bounce, speed, balance, endurance and explosive power, and at the same time, it can cultivate accuracy, flexibility, coordination, tenacious will and spirit of striving for progress. Rope skipping can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, Climacteric syndrome, etc. For breast-feeding and menopause women, skipping rope also has a positive effect of relaxing their emotions, thus it is also beneficial to women's mental health.
In view of the unique health care effect of skipping rope on women, French fitness expert Moke specially designed a "progressive plan of skipping rope" for female bodybuilders ". At the beginning of the semester, you can jump for only 1 minute in place, 3 minutes in a row after 3 days, 10 minutes in a row after 3 months, and "series jump" can be implemented every day after half a year. For example, you can jump for 3 minutes each time, A total of 5 times, until a continuous jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
What are the benefits of skipping rope for children's physical and mental health and intellectual development?
It can promote the healthy development of children, and rope skipping can accelerate gastrointestinal peristalsis and blood circulation, promote the metabolism of the body, which is beneficial to children 's healthy growth; It can establish the concept of children's numbers, and it can jump from the number at Children's jumping rope, it is helpful for them to connect abstract numbers with actual things, so that they can have a preliminary understanding of the actual meaning and concept of numbers; It can improve children's memory ability, because children constantly count numbers in the process of skipping rope, making its cerebral cortex in a state of excitement helps it transform abstract memory into image memory; It can promote children's ingenuity, and human body will feed back information to the brain during exercise, so as to stimulate the brain to carry out positive thinking and self-jump at Children's jumping rope, which can improve the thinking sensitivity and judgment of the brain and contribute to the coordinated development of children's physical strength, intelligence and resilience; it can cultivate children's sense of balance and rhythm. The movement when skipping rope can be described as opening the bow left and right, moving up and down, which is helpful for children's left and right brain to develop in balance and coordination, and can also cultivate children's sense of rhythm; it can help children establish the sense of orientation and cultivate their overall consciousness. In the process of skipping rope, children sometimes jump alone, sometimes double, and sometimes many people, which is conducive to the formation of accurate sense of orientation for children. In Rope skipping activities, children can consciously form organizational discipline and cultivate their spirit of unity and cooperation and collectivism.
Can skipping rope promote human body growth?
Someone asked if skipping rope could grow taller. Professor Du minlian from the First Affiliated Hospital of Guangzhou Sun Yat-sen Medical University warned parents that there is a time limit for human growth, the fastest growth in infancy, and the steady growth period after 3 years old, early Youth is the second peak of sudden growth and development. After youth, growth and development slow down. Height is not born, heredity has little influence on height, while nutrition plays a leading role, so special attention should be paid to reasonable nutrition within 2 years old. In addition, exercise also helps children's height. The best exercise is rope skipping, which has a certain stimulating effect on bone growth. Improve the blood circulation of bones, stimulate the secretion of growth hormone, and promote height. Rope skipping can promote the growth and development of teenagers is the scientific research achievement of the former Soviet Union, but adults with closed epiphysis have little hope of growing up through rope skipping. My cousin grew 2cm after he was 27, so many boys did not close their epiphysis at the age of 20. If you want to know whether epiphysis is closed, you can go to a regular hospital to make a bone age tablet. Advise friends who want to grow taller and lose weight: use scientific methods to make up for your shortcomings.
Rope skipping five stages
the first part is
choose a rope that suits you. The length of the rope depends on the height of the individual. The calculation method should be about twice the height below the waist of an individual, and the rope with moderate length can bypass the body and head smoothly. Too long or too short rope will make rope skipping uncoordinated.
The second part
choosing suitable sports shoes in order to reduce the impact force caused by the independent connection between the foot and the ground when skipping rope, it is better to choose sports shoes with shock absorber or elastic design.
The third part is
warm-up exercise before skipping rope warm-up exercise should be based on stretching movements, and each movement should be kept for 8 to 10 seconds to achieve soft and relaxing muscle stretching, make muscles fully prepared to receive further exercise. Generally speaking, the full set of warm-up exercise takes about 10 to 12 minutes, but it also needs to be lengthened or shortened according to the weather temperature at that time, so as to make the body temperature rise slightly and breathe smoothly.
The fourth part
the rope skipping posture should be correct and the eyes should look forward, the waist and back should be straight and the elbow should be straight, and the arm and elbow should be at an angle of about 90 degrees.
Jump rhythmically foot plant on the toe or forefoot.
The fifth section
after skipping rope, you must do Relief exercises to relax your body as much as possible and take a deep breath. You can use walking to relieve all parts of your body until your body is gentle and your breathing returns to normal.
The other products
skipping rope with counter:
1 wear-resistant and freeze-resistant, adjustable length
2 The number of jumps can be recorded
3 Positive jump backjump cross jump
4 non-slip structure makes you exercise more comfortable.
Skipping the advantages:
there are many kinds of rope skipping, which can be complicated and simple. It can be done at any time and can be learned as soon as possible.
In terms of exercise volume, continuous rope skipping for 10 minutes is almost the same as jogging for 30 minutes or dancing for 20 minutes. It can be said that aerobic exercise takes less time and consumes a lot of energy. If skipping rope can burn 1300 cards of fat for 1 hour
Outdoor exercise in the dormitory is good ~~, skipping rope often can exercise the body, promote blood circulation, consume heat, and keep fit. Jump off your elephant legs ~ ~!
This kind of exercise is especially suitable in low temperature season. Women of all ages can choose different rope skipping intensity according to their physical condition, which is a very practical sports equipment for families. (There will be a slight error in counting. Does not affect the use) pin
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