What is the correct posture for skipping rope?

Rope skipping is an aerobic exercise that can be performed by men, women, young and old. It is a whole-body exercise that is not restricted by time or place. Some office workers even carry a skipping rope with them and do it in the office after work. However, skipping rope is easy to say, you just need to jump, and in fact, there are regular movements for skipping rope. What are the correct postures for skipping rope?

1. Hand movements: 1. Rope skipping mainly relies on the use of wrists; secondly, the palms of your hands should not face upwards, but should face downwards or opposite each other as much as possible. Palms facing down makes it easier to exert force on your wrists. 2. Let your arms hang naturally to your hips. Do not spread your upper arms to the sides. Keep your hands in front of you (lean slightly backward when jumping backward) and do not leave your body. This way all the strength of the arms can be concentrated on the wrists and released explosively; it is easy to lose strength if the arms are opened, and the wrists cannot exert force when the palms are facing upwards, and difficult technical moves will not be performed in the future. When you first learn, the technical content of single and double shakes is not high. When you practice the more difficult triple or quadruple shakes, you will know how important this movement is to improving your technical level and being able to perform a variety of moves. Rope skipping should start with basic movements, consciously correct the wrong movements, bring your arms inward, relax your mind, straighten your body naturally, and look straight ahead 5 meters. Only by forming a habit can you accomplish difficult movements.

2. What about the foot movements: use the forefoot for both takeoff and landing. Remember not to land on the heels, otherwise jumping for a long time will damage the brain, ankles, spine, etc. Bend your knees slightly to ease the impact of your knees and ankles on the ground and prevent injuries. The most important thing is to avoid stretching your feet forward after jumping, otherwise you will not be able to jump continuously after a difficult jump, and may even be in danger. When skipping rope, it is best to be able to let the rope pass through. When jumping, do not bend your body extremely, but keep it in a naturally bent position. When dancing, your breathing should be natural and rhythmic. Some people think that skipping rope is a sport that can easily hurt the knees, but according to expert research reports, the impact force of skipping rope on the knees is only 1/7 to 1/2 of that of running. And as long as you can master the technique of skipping rope, bend your knees slightly, and land on the forefoot, you can reduce the impact on your body.

3. Improvement of coordination and technique: If the arms are open, difficult movements basically cannot be connected, but it is also possible that the correct jumping method cannot be connected, this is the coordination of the body. Beginners often cannot master the rhythm when learning the double shake, and they lose their pace after jumping more than ten times in a row. In fact, the double shake is a very simple movement. There needs to be a pause after jumping a double shake, and then swing the rope quickly. After jumping, the rope passes over the feet twice, pause intermittently, and then jump again... Similarly, a strong rhythm is also required to perform more than three shakes in a row. Only when you master the rhythm can you dance some routines, such as double straight flying - pulling flowers - straight flying - fast flowers - straight flying - phoenix flowers - straight flying - dragon flowers, etc. Jumping rope will be easier if you master the rhythm. You can also breathe rhythmically during the intervals, and you won't feel tired even if you jump a lot. The coordination exercise is actually very simple. You just jump in the air without holding the rope, but your hands should move like skipping rope. Double shakes will make the rope swing two circles in the air, and triple shakes will make the rope swing three circles. You can practice different movements rhythmically interspersed, such as single shake - double straight flight - triple straight flight - double straight flight - single flight - double straight flight... You can also practice whatever movements you think of in your mind irregularly. Practice more and then use the rope. In this way, your coordination will improve quickly, and you will have no problem flying in pairs or in threes.

However, I need to remind all rope skipping enthusiasts that although rope skipping is not as strenuous as those sports, your body will still feel very uncomfortable after a long time of rope skipping. What you need to do is not to stop immediately after strenuous rope skipping, but to give your body a buffer. You can choose to jump slowly a few times or walk for a while, so that the blood circulation can slowly return to normal.