What is the correct way to jump rope?

Skipping rope is a childhood memory for many of us. After picking up skipping rope again, we often feel like returning to our childhood. It can also help those of us who do not exercise often to exercise and lose weight. However, if you want to protect your body from getting hurt while skipping rope and achieve better results in weight loss and fitness, you must pay attention to using the correct posture to lose weight. So, what is the correct way to jump rope?

1. Warm up: Stretch the calf gastrocnemius and Achilles tendon. These two parts are the most important because they are always in a highly tense state during the entire skipping process.

2. The main part of the rope is the wrist. The height of the jump should not be too high, generally between 3-5CM, and the knees should be slightly bent to cushion the impact when landing. The knees of both feet are usually straight when jumping. There should not be obvious knee flexion in the calf. Breathe rhythmically and relax your whole body.

3. In terms of exercise volume, skipping rope for 10 minutes continuously is almost the same as jogging for 30 minutes or aerobic dancing for 20 minutes. It can be said to be an aerobic exercise that takes less time and consumes more energy.

4. Skipping rope: consumes 400 calories every half hour. This is a bodybuilding sport that is of great help to various organs such as the cardiopulmonary system, coordination, posture, weight loss, etc.

5. If the rope hooks your feet during the jump, it means that the jump height is not high enough or the timing of the jump is not coordinated with the hand shaking the rope, that is, a coordination problem, or the length of the jump rope is not suitable for you.

6. Simulate skipping rope. The purpose is to practice the ability to jump with both feet as quickly as possible. Certain strength exercises for the arms, wrists, waist, abdomen, and lower limbs. This can be enhanced through push-ups, sit-ups, high leg raises, and running.

How to practice skipping rope: Jump at a fixed time, that is, jump for 1 minute. During this period, you must persist in training, practice makes perfect!

7. Notes on skipping rope: Rope skippers should wear high-top shoes that are soft and lightweight to avoid ankle injuries. The rope is soft, hard and of moderate thickness. Beginners usually use hard ropes, and can switch to soft ropes after becoming proficient.

Because skipping rope is a relatively intense sport, if people who do not exercise regularly suddenly start skipping rope, they should first pay attention to warm-up exercises. At the same time, they should do it within their ability when skipping rope. Do not force yourself to exercise when you feel tired, as this will often lead to injuries.