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跳绳的正确方法与技巧视频教程 跳绳的正确方法与技巧

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","id":""}],"text":"","id":"doxcnXOGjgmmiqC2WQLkR02ulrg"},{"type":"paragraph","children":[{"type":"text","text":"有些人跳绳看起来异常费力 ， 地动山摇的原因在于他们是通过大臂发力带动跳绳摇动 。过大的挥动幅度不仅达不到燃脂效果 ， 反而会影响到跳动速度和频率 。不用多长时间就觉得手臂酸痛 ， 健身不成反而落得一身毛病 。","id":""}],"text":"","id":"doxcnkBCykLazpwVxncOlxIOaod"},{"type":"paragraph","children":[{"type":"text","text":"跳绳正确的发力姿势是手腕用力 。大臂夹紧 ， 利用小关节的力量去摇动跳绳 。这样做会使我们跳绳更轻松 ， 可以跳更多次 ， 加快燃脂速度 。","id":""}],"text":"","id":"doxcnfTTrbSI2H4R1vUzjDQGk1b"},{"type":"image","attrs":{"height":366,"note":[{"type":"text","text":"手腕发力带动跳绳摇动 ","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/59fc2efa1ad24d9b971524dac35f4301","width":788},"text":"","id":"doxcnd3kMkDDgOmros0x7uLzBVb"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"跳绳不是跳高 ","id":""}],"text":"","id":"doxcnsXNDzxErnT8HNwo22ilkQc"},{"type":"paragraph","children":[{"type":"text","text":"有些人为了炫技或者使太大力气 ， 硬生生把跳绳变成跳高 。这不仅会伤害到膝关节 ， 对燃脂也是没有太大效果 。跳绳时 ， 跳起的高度能够使绳子从脚下穿过即可 。专业的跳绳训练者在跳动时几乎看不出来跳动幅度 。","id":""}],"text":"","id":"doxcnffkKBQ0VWfh92yEInw4evd"},{"type":"image","attrs":{"height":548,"note":[{"type":"text","text":"跳绳不是跳高 ","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/b8e323dc349c42388c625cd58740d710","width":744},"text":"","id":"doxcnlY9VSdCAWraaFW9s4EZkyc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"跳绳的选择","id":""}],"text":"","id":"doxcnAEG3AWoCFZ7RtiC65yuiLR"},{"type":"paragraph","children":[{"type":"text","text":"有些人健身心切 ， 选择过长或者过短的绳子进行锻炼 ， 其实这些都没有必要 。过短的绳子在跳动过程中容易绊到自己；过长的绳子需要我们跳动幅度更高 ， 挥动幅度更大 ， 这才是导致跳绳姿势不佳的直接原因 。那么我们怎么选择合适的跳绳呢其实很简单 。双脚踩住绳子 ， 双手将跳绳拉直置于身前 。绳子长度在胸部与肩膀之间即可 。其次 ， 跳绳也不宜过重 ， 加粗的配重跳绳不适合跳绳新手 。过重的绳子更容易让人身体产生疲劳感 ， 跳绳一年之后可以考虑增加配重 。","id":""}],"text":"","id":"doxcnI9dsiJP0yzeHr5qvKTkNue"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"跳绳正确姿势","id":""}],"text":"","id":"EwmSdW6wUoCAI8xacpBcCGDKn2b"},{"type":"paragraph","children":[{"type":"text","text":"跳绳的正确姿势是身体自然站立 ， 两脚稍错开 ， 上臂贴紧身体 ， 小臂自然下垂 ， 掌心相对或向下 ， 手腕发力摇绳 ， 脚尖着地 ， 切不可用脚后跟或全脚掌着地 。","id":""}],"text":"","id":"L4c4dMeCcoSq2cx8V0Icw1renCh"},{"type":"image","attrs":{"height":600,"note":[{"type":"text","text":"跳绳正确姿势","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/551b94a956014e23924ffcef3fc488b7","width":955},"text":"","id":"SYGQdU0SGoaW6Wxwpcgc9Wrpnph"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"跳绳的技巧","id":""}],"text":"","id":"doxcnuLj4znKDxuVtesDnExyLqc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"初阶 ","id":""}],"text":"","id":"doxcnVYm3eKmyzslH3qrQL38Bfd"},{"type":"paragraph","children":[{"type":"text","text":"初阶的跳绳以双脚跳为主 ， 不推荐单脚轮流 。可以配合keep进行训练 。定期检测体脂率 。","id":""}],"text":"","id":"doxcnTn9OfKmpFHS3jQlbO5iVA4"},{"type":"paragraph","children":[{"type":"text","text":"正确方法： ","id":""}],"text":"","id":"doxcnDffSXi2PpwcpbyNmShVdKd"},{"type":"paragraph","children":[{"type":"text","text":"1、平稳 ， 有节奏的呼吸。","id":""}],"text":"","id":"Vii0dQ60oogq6Exuoi9cUVtBnje"},{"type":"paragraph","children":[{"type":"text","text":"2、身体保持平衡 ， 不要左右摆动。","id":""}],"text":"","id":"FQ4idI0oCouemQxmSDAcYEqcnDe"},{"type":"paragraph","children":[{"type":"text","text":"3、身体要放松 ， 动作要协调。","id":""}],"text":"","id":"X4yKdIwWOoOEOmxOuKlcx7o0nUe"},{"type":"paragraph","children":[{"type":"text","text":"4、双脚起跳 ， 双脚落地。","id":""}],"text":"","id":"D0E4d2s8Ook8uWxO0mDcbkoUn0F"},{"type":"paragraph","children":[{"type":"text","text":"5、前脚掌起跳 ， 前脚掌落地。","id":""}],"text":"","id":"AkSEdeGCIoyG0CxS0xqcDBBun1d"},{"type":"paragraph","children":[{"type":"text","text":"6、不要跳的太高 ， 绳子刚能过去就行 ， 运动量控制在每天2500-3000（状态好3000跳+没有上限） 。每组500跳 ， 分5组进行 。持续时间1小时 ， 时间为晚上20:00-22:50 。中间休息时候做拉伸、舒展、深呼吸运动 。跳之前需要做热身和脚筋拉伸运动 。跳完再做全身拉伸运动 ， 拍打小腿 ， 放松肌肉 。","id":""}],"text":"","id":"BKyQdW0mWoIKAYx6MOkcuMXSn9f"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"进阶","id":""}],"text":"","id":"doxcnjfb7J4whYlRbe7SkQIEITk"},{"type":"paragraph","children":[{"type":"text","text":"方式1：侧身斜跳 。左右双脚并齐落地跳 。始终双脚起跳、双脚落地 。能有效锻炼左右腰部肌肉 。","id":""}],"text":"","id":"doxcnPYcHOQZvJOxTOqsB8LYhXb"},{"type":"paragraph","children":[{"type":"text","text":"方式2：负重绳 。即用负重的绳子来跳 ， 不是手柄加重 ， 是绳子加重 。能有效锻炼背部肌肉 。","id":""}],"text":"","id":"doxcnq8QknHHKWWFsgoDhFgVuRb"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"高阶","id":""}],"text":"","id":"doxcnXNgy7OtVpsahFwtnIg0idg"},{"type":"paragraph","children":[{"type":"text","text":"高阶跳绳相对自由 ， 而且更加灵活 。类似于拳击手的跳绳训练 。适合身体素质和核心力量上去后再尝试 。","id":""}],"text":"","id":"doxcnsm40RgmsdxDK4t7hLVpvAf"},{"type":"image","attrs":{"height":270,"note":[{"type":"text","text":"高阶","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/fd3223c0c5294f3ab46cf62759ee5ff5","width":480},"text":"","id":"DmMEdySQQoK2aIxmUU9cxC1Inxd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"技巧方法","id":""}],"text":"","id":"doxcn5LcbtsEJjKkBsn12RIGUhg"},{"type":"paragraph","children":[{"type":"text","text":"握绳的方法：握在手柄的中后端 。","id":""}],"text":"","id":"doxcnxY3GtQoSgJUccxoeqnf7df"},{"type":"paragraph","children":[{"type":"text","text":"跳绳的长度：单脚踩跳绳 ， 两端拉到胸口到肚脐眼的位置就可以 。","id":""}],"text":"","id":"doxcn5pC70DnJ4gRwGBnJB66LJc"},{"type":"paragraph","children":[{"type":"text","text":"手上技术要点：两手上臂贴近身体 ， 手腕用力","id":""}],"text":"","id":"doxcnsCllZmJr3CzB4LyBf1b9ug"},{"type":"paragraph","children":[{"type":"text","text":"腿部技术要点：脚尖和前脚掌起跳落地 ， 起跳高度不能太高以刚能过绳子最好 ， 落地时膝盖微屈做缓冲","id":""}],"text":"","id":"doxcn0Jun1oQ5extL9InbPqFF2m"},{"type":"paragraph","children":[{"type":"text","text":"熟练跳绳：为了减少失误 ， 速度不宜过快 ， 等熟练之后再适当的加快速度 。","id":""}],"text":"","id":"doxcnpDik9SGmq1vWqD157fpVQd"},{"type":"paragraph","children":[{"type":"text","text":"分段练习：以15秒为单位 ， 要求不失误 ， 逐步加强 ， 争取达到50次 。","id":""}],"text":"","id":"doxcnbMxxIhTiuoLQhC40UwRDce"},{"type":"paragraph","children":[{"type":"text","text":"跳绳的过程中双腿不要弯曲 ， 膝盖微曲即可 ， 双脚紧靠但是也不要黏在一起 ， 上下跳绳的过程中保持身体平衡 。运动前不要喝太多的水 ， 因为剧烈的运动会让你容易想吐 ， 而且对你的肠胃也有不良的影响 。场地的选择尽量选择比较软的塑胶跑道 ， 不要在太硬的地面不穿鞋子跳绳 ， 对你的脚损伤比较大 。","id":""}],"text":"","id":"doxcnyAkqElkoZAtH6bsVVvCTdc"},{"type":"image","attrs":{"height":366,"note":[{"type":"text","text":"技巧方法","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/6ef3c153a81d401698c04a4c39916a2e","width":678},"text":"","id":"doxcn9QDyfqlcpc92XKsLSPhMEg"},{"type":"paragraph","children":[{"type":"text","text":"跳绳后要做好拉伸 ， 特别是小腿的肌肉 ， 因为运动过程中这个部位的肌肉是最容易被刺激的 ， 而如果你没有做好拉伸运动 ， 你的小腿肌肉恢复就会比较慢 ， 你的肌肉酸痛感就会加剧 。选择比较软的鞋子去运动 ， 这样可以减少身体的重量给膝盖和脚踝造成的冲击力 。绳一开始要掌握好速度 ， 不要快 ， 而是要让身体去适应运动的方式 ， 以及运动的标准动作 ， 这样对你的训练效果才会有效 。跳绳能够给我们带来的好处非常多 ， 当然对于没有时间去运动的上班族们来说 ， 跳绳也是最适合他们的运动 。首先 ， 跳绳一般来说20分钟的时间可以让你达到高效燃脂的效果 ， 所以当你能够坚持跳绳2个月下来 ， 你的身材肯定可以瘦下来一圈 ， 而且体重下降的速度也很快 。再者 ， 跳绳花费的时间比较少了 ， 对于没有时间运动的上班族 ， 或者是不想外出减肥的人来说 ， 跳绳是最佳的燃脂运动了 。而且燃脂效果非常好 ， 还能够达到塑形燃脂的效果 。","id":""}],"text":"","id":"doxcnc5mczs3bsotjbpvLS4flI0"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"跳绳前热身","id":""}],"text":"","id":"LUAkduecsooqSaxsNBocGYXcnpc"},{"type":"paragraph","children":[{"type":"text","text":"跳绳要避免运动损伤就需要先进行热身运动 ， 跳绳是一种便捷的运动方式 ， 对身体的灵敏性、平衡能力、协调性有很好的促进作用 ， 还能使大腿和臀部肌肉纤维更结实、更匀称 。","id":""}],"text":"","id":"JQOYdKyS4oiqe6xskuIcqy7wnUI"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"身体局部热身","id":""}],"text":"","id":"QcoEd8eI6oc6qKxq6kqcB94unUb"},{"type":"paragraph","children":[{"type":"text","text":"一、手臂环绕","id":""}],"text":"","id":"JSEwd6KkIoAIeIxiamTcGt9lnjd"},{"type":"paragraph","children":[{"type":"text","text":"两臂上举 ， 往后画圈 ， 绕会前面回到上举的地方 ， 反向再划一次 ， 完成一次动作 。做8个 。","id":""}],"text":"","id":"MUmmd8MSUo6ym0xCqDLcfQygnId"},{"type":"image","attrs":{"height":551,"note":[{"type":"text","text":"身体局部热身","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/213986979d5243b29736f935fc757bf0","width":905},"text":"","id":"Uei0dySwCooyIGxEFoNcJ0l2n4b"},{"type":"paragraph","children":[{"type":"text","text":"二、直臂扩胸","id":""}],"text":"","id":"E4YydcoCCoC080xekSHccxiwnQd"},{"type":"paragraph","children":[{"type":"text","text":"两臂伸直 ， 向前击掌 ， 向后展扩胸 。做10个 。","id":""}],"text":"","id":"MSwYdG8qIoAEIsxsLcDcoPdXnXc"},{"type":"paragraph","children":[{"type":"text","text":"三、斜线扩胸","id":""}],"text":"","id":"Dy2odgAAGoksaOxSAhUcH1QFnmc"},{"type":"paragraph","children":[{"type":"text","text":"两臂呈一条斜线做扩胸 ， 做2次然后换方向 。做20个 。","id":""}],"text":"","id":"MwG2dESEqoSkWkxYlyRc6ZCinGc"},{"type":"paragraph","children":[{"type":"text","text":"四、躯干侧向伸展","id":""}],"text":"","id":"LOmKdWaeWoaMA8x2Vc0cOZZCnfh"},{"type":"paragraph","children":[{"type":"text","text":"两腿开立 ， 与肩同宽 ， 两臂于头顶合十 ， 躯干分别向左和右屈曲两次 。做12个 。","id":""}],"text":"","id":"O0MUdMYoAoYoACxiEF7c038jnJh"},{"type":"paragraph","children":[{"type":"text","text":"五、体前屈侧转","id":""}],"text":"","id":"DWaKdsAwqog4EQxYb1Oc72Tvnlc"},{"type":"paragraph","children":[{"type":"text","text":"双手扶于脑后 ， 手肘朝两侧打开 。腰背挺直 ， 向前俯身至水平 。起身还原后 ， 腹部发力 ， 身体向左侧转动 ， 然后还原至开始位置 ， 换另一边继续 。做8个 。","id":""}],"text":"","id":"T2eEdYSyAoSAWUxWgl1cLg9ynkd"},{"type":"paragraph","children":[{"type":"text","text":"六、膝关节屈伸","id":""}],"text":"","id":"YW62dmEUcocYAcx4KeccNUq5nqd"},{"type":"paragraph","children":[{"type":"text","text":"俯身 ， 微屈膝 ， 两手扶膝 ， 膝关节做小幅度屈伸 。做15个 。","id":""}],"text":"","id":"SGmCd8m86oECKwxCSebcQuXsnvb"},{"type":"paragraph","children":[{"type":"text","text":"七、前踢腿","id":""}],"text":"","id":"AG6IdGoYaoMKY0xgyTsc8RMon8j"},{"type":"paragraph","children":[{"type":"text","text":"躯干保持直立 ， 两腿伸直依次向上踢 。做18个 。","id":""}],"text":"","id":"KYkOdYUk6oOk8yxAveycNPPTnkg"},{"type":"paragraph","children":[{"type":"text","text":"八、剪刀跳 。两腿前后交叉 ， 做小步幅跳跃 。做25秒","id":""}],"text":"","id":"IEC4deIOAoyacaxo7ajcwOkEntg"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"D8MudoaoKowaM6xqYBZciYivnud"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"腿部前后拉伸","id":""}],"text":"","id":"doxcnR5X1rNx4WtcfA97pL6BzWc"},{"type":"paragraph","children":[{"type":"text","text":"伸展小腿肌群  ， 例如单脚踩在台阶 ， 另一只脚则半搭 ， 脚后跟悬空向下用力震颤 ， 双脚交替放松 。","id":""}],"text":"","id":"doxcnoQLnV9C5m2kdj772zqMkac"},{"type":"image","attrs":{"height":708,"note":[{"type":"text","text":"腿部前后拉伸","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d7386a5d1b8d456287589018970776a1","width":640},"text":"","id":"QsQCdooGyosIKexqU5rcHhGDnNe"},{"type":"paragraph","children":[{"type":"text","text":"又或者身体靠墙站直 ， 双手搭墙上 ， 单腿往后伸展 ， 脚跟着地双脚朝前 ， 伸直后腿让身 体倾向墙面来拉伸 。最好静态拉伸搭配泡沫轴、筋膜枪这类辅助用品 ， 效果更好 ， 事半功倍 。","id":""}],"text":"","id":"doxcnIZVtI10RlAorNuxJpbntwh"},{"type":"imageList","children":[{"type":"image","attrs":{"height":757,"note":[{"type":"text","text":"腿部前后拉伸","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c9f18924665142c784a16f94d05f3b60","width":552},"text":"","id":"OGscdMsCEoakOExQ3HcckzWjndf"},{"type":"image","attrs":{"height":764,"note":[{"type":"text","text":"腿部前后拉伸","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/a61913b0aca14db6b1dee31640ea8b88","width":566},"text":"","id":"ZCqoduOAEocS2MxwN7qcM14mnsb"}],"text":"","id":"VoEQdMSwoomOIcxtL6Yc2KhonJG"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"10个热身运动：","id":""}],"text":"","id":"VoEQdMSwoomOIcxtL6Yc2KhonJG"},{"type":"paragraph","children":[{"type":"text","text":"1、手脚交叉跳 ， 这个动作类似于跳绳 。就是身体跳了 ， 手脚同时左右交叉 。","id":""}],"text":"","id":"PccydmUgSowUUcxiOmRcraMSn0f"},{"type":"paragraph","children":[{"type":"text","text":"2、开合跳与手脚交叉跳相类似 ， 开合跳的时候 ， 手脚不用交叉 ， 只需要左右脚 ， 跳起身开 ， 落下时合并 ， 同半在跳跃时双手要举过头顶 。","id":""}],"text":"","id":"QWYsdgQqaoeAY2xUvp2c3452n3f"},{"type":"paragraph","children":[{"type":"text","text":"3、高抬腿这项运动相信大家都比较熟悉 ， 这是比较有效的热身动作之一 ， 在做高抬腿的时候尽可能让腿部抬高 ， 根据个人的运动能力 ， 控制运动节奏 ， 如果再加上摆动手臂 ， 那么效果会更好 。","id":""}],"text":"","id":"UeIWdYyseoW66ixQH0rcxzntnJf"},{"type":"paragraph","children":[{"type":"text","text":"4、后踢臀 ， 也是热身运动中比较常见的一项 ， 做一种是双手向后放在臀部上 ， 然后身体跳跃 ， 腿部向后踢 。","id":""}],"text":"","id":"CwU6dqIIIokIG0x61WNcGClpnxe"},{"type":"paragraph","children":[{"type":"text","text":"5、原地小跑和跑步的动作是一样的 ， 只不过身体不会真正向前移动 ， 在原地完成小跑动作即可 。","id":""}],"text":"","id":"YCy8d2GMCoI0okxicSUcIuPhnwc"},{"type":"paragraph","children":[{"type":"text","text":"6、抬脚摸脚这个动作 ， 不是很难理解 ， 就是腿部向前伸直 ， 用手去触摸脚尖 ， 左右交叉或是左手摸左脚这样的方式 ， 开始热身 。","id":""}],"text":"","id":"Tm2CdM4yqoAcG6xe8nSccyNxnGf"},{"type":"paragraph","children":[{"type":"text","text":"7、膝关节 ， 踝关节左右转动 ， 这样有助于活跃膝踝关节 ， 避免在跳绳时扭伤 。","id":""}],"text":"","id":"Z4e0dmseYokU2qxW0WNc2lPdnTg"},{"type":"paragraph","children":[{"type":"text","text":"8、扭动臀部和胯部 ， 以转圈的方式慢慢活动 ， 这是比较简单的一种热身方式 。","id":""}],"text":"","id":"WeiadSyW8oU2CAxpvWkczndbnid"},{"type":"paragraph","children":[{"type":"text","text":"9、抬高压腿 ， 腿部放置在较高的桌子或椅子背上 ， 然后进行压腿 。也可以 ， 身体下蹲 ， 左右压腿 。","id":""}],"text":"","id":"Uu2Ed0yc6ocmqMxcB1Icep9Fnzg"},{"type":"paragraph","children":[{"type":"text","text":"10、最后 ， 大家要活动一下脖子 ， 可以转圈的形式 ， 也可以左右压脖子 ， 有助于放松颈椎 。","id":""}],"text":"","id":"I6yOdam0moIQu2xSaSKcspWcn3b"},{"type":"paragraph","children":[{"type":"text","text":"以上给大家推荐了跳绳前的10个热身运动 ， 并不是跳绳前这些运动都要做 ， 选择一两项或几项自己喜欢的项目进行热身即可 。总之在跳绳前是一定要做热身运动的 ， 避免在正式同时伤害身体关节健康 。","id":""}],"text":"","id":"M426dmOeCoK62Ux4ukOcML1Xndc"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"FScmdGeqsoIMGsxuw4ecEhKSnce"}]%3C%2Fhowto_content%3E"跳绳技巧 ， 注意事项 ， 正确的跳绳方法有哪些？
1.调整绳长:因为每个人的身高不一样 ， 合适的绳长更重要 。双手握住绳柄 ， 一只脚踩在绳子中间 ， 垂直提起 ， 把手端放在腋下 。


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