Rope skipping skills and precautions

Rope skipping is an aerobic sport. It can not only help you lose weight, but also enhance the body's resistance, make people more responsive, and exercise people's endurance. Rope skipping is really a sport that kills two birds with one stone. Rope skipping requires skills and some things to pay attention to. Many people have not mastered the skills of rope skipping. What are the skills and precautions of rope skipping? Let’s take a look at it next.

1. What are the skills and precautions for skipping rope?

1. Jump and land on the front of your feet. Remember not to land on your whole foot or heel to avoid shaking your brain. When jumping in the air, do not bend your body excessively, but keep a naturally bent posture. When dancing, your breathing should be natural and rhythmic.

2. Hold the handles at both ends of the rope with both hands. Usually, step on the middle of the rope with one foot. Bend your elbows and raise your forearms. When the rope is straightened, it is the appropriate length.

3. When rocking forward, keep your upper arms close to the sides of your body, elbows slightly abducted, and upper arms nearly horizontal. Use your wrists to exert force and make your hands draw circles on the sides of your body.

4. Practice step by step. The speed and duration of skipping rope should be determined according to personal circumstances. Start by exercising for 5-10 minutes each time, and then gradually increase the time.

5. There is generally no restriction on the time for skipping rope, but you should avoid causing physical discomfort. Do not skip rope within half an hour before or after meals. And do not drink a lot of water before jumping rope.

6. Do not stop immediately after skipping rope. Continue skipping rope or walking at a relatively slow speed for a while to allow blood circulation to return to normal before you stop. Afterwards, remember to do some stretching and cool-down movements to truly end the exercise.

2. Notes

Avoid uneven concrete floors and it is best to choose an indoor gymnasium with wooden planks.

Try to wear sportswear or light clothing, soft-soled cloth shoes or sneakers.

Before skipping rope, you must do warm-up exercises for all parts of your body.

3. How to jump rope

1. Place the skipping rope before practicing. Place the jump rope between your knees, or let it hang naturally behind your heels.

2. Choose the appropriate length of skipping rope. It is not good to jump rope too long or too much, as it is not conducive to smooth skipping practice. You can choose the appropriate skipping rope length according to your height. Before jumping rope, you can pull the two ends of the rope to the longest, so that the rope is stuck in the bend of your knees and your arms are just straight, which means the length of the rope is suitable.

3. When skipping rope, use your wrists to drive the rope, not your arms. When jumping rope, try to avoid shaking your arms too much. Instead, use your wrists to flexibly rotate the rope. This way you can jump for a long time without getting tired easily.

4. Grasp the timing of the rope falling before jumping. The most important thing about practicing skipping rope at this time is that the rope should pass from the bottom when both feet jump up, which requires coordination between our hands, eyes, feet and brain. When the skipping rope is about to reach the knee area, your feet should jump up. Jumping too fast or too slowly may easily cause the rope to trip your feet. Don't jump too high, otherwise you will run out of energy after a long time and soon you won't be able to jump anymore.

5. Master the height of the skipping rope. If you swing the skipping rope too high, the rope will barely touch the ground; if you swing it too low, a long section of the rope will hit the ground, both of which will increase mistakes. Ideally, only about 20 cm of the skipping rope should touch the ground.

6. When practicing fancy rope skipping such as crossing hands, you need to master the rhythm. When you have mastered the basic rope skipping skills to a certain level and want to try fancy rope skipping such as cross-jumping or jumping from back to front, you must grasp the rhythm well. Don't swing it too fast, and cross your hands deeper to ensure that the "8" shape of the skipping rope is larger, so that you can jump for a longer time.