How to jump rope correctly?

Rope skipping is a very popular fitness exercise, suitable for autumn and winter, and more suitable for girls. Rope skipping is a very exhausting sport. Generally speaking, ten minutes of rope skipping can consume almost the same amount of energy as half an hour of jogging or dancing. After the hot summer, many beauties will breathe a sigh of relief because they have finally worked so hard to lose weight. However, if they are careless, all previous efforts will be wasted. So at this time, rope skipping can help. So what is the correct way to skip rope?

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 flat. When the rope is straightened, it is the appropriate length. When jumping rope, you should jump and land on the front of your feet. Remember not to land on your entire foot or heel to avoid shaking your brain. 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.

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 abduct and internally rotate your hands, making them draw circles on the sides of your body. Every time it is shaken, the rope goes from the ground through the body, up and down, and makes a circle. The speed at which the rope rotates is proportional to the speed at which the hand shakes the rope. The faster it is shaken, the faster the rope will circle.

Choose a good skipping rope

Rope skipping only requires a small amount of space for activities, but the ground must be flat. It is best to cover it with carpets and cushions, and wear shock-resistant sports shoes to cushion the impact of the knees and ankles when they contact the ground. Otherwise, the reaction force during jumping may affect the spine and brain and cause sports injuries. It is worth noting that when jumping rope, it is best to wear a sports bra, or choose cotton underwear with better support, which can protect the chest muscles and avoid strain.

If you want to do your work well, you must first sharpen your tools. The most important tool for skipping is the skipping rope. When choosing, as long as the length and weight feel comfortable, it can be made of any material. However, due to different materials, the rope may be too thick, too heavy or too light, so it is better to choose a rope made of appropriate material. It is recommended that beginners choose a longer rope with a larger swing amplitude and slower speed, and then gradually increase the requirements, shorten the length of the rope, and increase the intensity of the exercise.

There are many types of skipping ropes now, some of which have electronic counting functions, which can directly display the calories consumed in one skipping session, so you don’t have to bother counting them yourself. However, experts say that if you jump rope for too long, it may hurt your knees, so you must do scientific exercise to jump rope. You don't need to jump too many times each time, and you must do relaxing stretching exercises after the exercise.