Taekwondo is one of the best ways to burn fat and control weight.
Athletes can weigh between 120 and 140 rpm (over 120 rpm)
To jump. Combining this exercise with a proper diet and rest can produce a significant result over a short period of time.
Types of ropes include:
1- Long jump 2- Jump 3- Jump 4- Skier jump 6- Jump half-turn 7- Full swing 8- Cross leg 9-Stork 10- Stork back 11-Heel 12-Forward Jump 13-Crossed Hand 14-Arm Swing 15-Side Swing
The importance of rope
The rope training system improves the following:
Increased strength of wrist, ankle and knee
Waist, shoulder and chest preparation
Increase claw strength
Improve body maintenance
Increased muscle strength behind the leg and quadriceps
Improved vertical jump, lateral displacement and start speed
Increase body balance
Increase body reaction speed
Burn fat by employing multiple agonistic groups
Increased focus, which reduces energy costs and increases endurance.
Standard measurement of a rope:
1-Stand with one foot in the center of the rope.
2- Stretch your arms upwards along both sides of your body so that the tip of the rope is not pulled over your shoulder.
Note that if the rope crosses the ground as it crosses, it means the rope is too high.
Preparation stage
500 jumps per session, 4-5 times a week, for 1 to 2 weeks.
Practice a set of 500 (without torsion or rope collision) while switching between the jump step and the alternate leg at least 160 rpm. This step gradually prepares the cardiovascular system and the multi-articular ganglia needed to perform the rope movements. It also prepares athletes for the requirements of the energy system, the level of intensity and the level of skill required for the training phase.
Medium stage
5 minutes per session, 4 to 5 times a week, for 2 to 3 weeks.
Athletes must consider the following to comply with executive standards during the intermediate stage.
Make 500 jumps in one set for 5 minutes of continuous jump at a rate of 160 to 180 rpm, while alternating between the jump step and the alternate leg.
However, it may take up to 3 weeks for some athletes to reach this standard.
Preparation step
Each session 10 minutes, 4-5 times a week for 1 to 2 weeks.
By the end of the training phase, athletes should be able to rope for 10 minutes at a rate of 180 rpm, without striking or twisting the rope.
Warm up with the help of a rope
One way to reduce the risk of injury in all sports is to warm up properly before training and competition. The rope encompasses all muscle groups, and can quickly increase heart rate while boosting blood circulation.
1-Make a light stretch for one to two minutes first.
2- Later with 5 minutes of low intensity rope (140 rpm).
3. At the end stretch all core muscle groups, especially the leg muscles for a good 10 to 20 minutes. Remember to hold each stretch for at least 20 seconds.
Active rest with rope
The ability to rope at any time and place makes it the most effective leisure activity to maintain heat and flexibility between sets of weights, during exercise breaks or while waiting on the ground.
– Between sets of weight training, jump 100 to 160 times to warm up the muscles.
– Use the rope heating program just mentioned before stepping to the ground.
Cool the body with a rope !!!
Post-workout cooling is almost more important than warming to minimize injury. To ease the transition to high-speed exercise, use a gentle rope program to gradually reduce your heart rate. Stretch out all the major concussions, especially the leggings.
Pre-tournament rope season
Most rope benefits occur during the pre-tournament season. During the pre-race season, the athlete’s training program should simulate their exercise in terms of method, content, and intensity so that they are prepared to meet physical fitness needs.
Pre-race rope training helps the athlete to move through the race safely and smoothly.
During the pre-race season, athletes must be prepared to complete basic, intermediate, and advanced rope training programs, requiring three jumps per week, which will increase cardiovascular fitness during the season. Continue to use warm-up programs daily before exercising.
Rope in the season
During the tournament season, taekwondo workers must reach their peak of fitness. Athletes can do this as a preparer by continually using daily warm-up programs, 2 to 3 times a day before performing specific training exercises and training programs. Week.
Many athletes continue to workout actively to improve their athletic performance in the season and can follow the rope training program well. On the other hand, plans have to be changed to accommodate the time to return to the early stages of the tournament, taking into account burnout and bodily injuries.
