What is the correct way to skip rope?

Now more and more people have a deep understanding of the benefits of skipping rope. Skipping rope is a kind of exercise that is both simple and can keep fit. Because it can mobilize the organs of the whole body to participate, it can not only effectively eliminate excess body fat, but also has a good effect on preventing various diseases. However, in order to achieve twice the result with half the effort, you must master the correct method of skipping rope. Let me introduce to you the correct methods of skipping rope!

Action Techniques

The sideways jump is an exercise that trains endurance and strengthens the abductor and adductor muscles. Two people stand on the left and right sides of the skipping rope, one in front and one behind. They first jump forward with one foot sideways, and then jump back to the original position sideways. When jumping, you should focus on swinging your arms vigorously. Jump for 1 minute, then rest for 10 seconds, and repeat the exercise 2 times.

Simple skipping rope method preparation: put your feet together and do jumping exercises for 2 to 3 minutes (jumping height is 3 to 5 cm).

Start jumping rope, focusing on swinging your wrists in an arc. Beginners should jump 10 to 20 times first, rest for 1 minute, and then repeat the jump 10 to 20 times. Non-beginners can jump 30 times first, rest for 1 minute, and then jump 30 times again.

Single-leg kneeling jump

Bend your right knee and lift it forward. Stand on tiptoes and hop on one foot 10 to 15 times, then repeat with the left leg. Rest for 30 seconds and do 2 rounds on each side.

Split-leg jump

First do the rope skipping warm-up exercise, then jump rope, with your feet apart when jumping and your feet together when landing, and repeat the action 15 times.

Jump with arms crossed

Do the jump rope warm-up exercise first, then jump rope with your arms crossed. When the rope is in the air, cross your arms, and after jumping over the crossed rope, return your arms to their original position.

Spin Jump

Two-person skipping rope exercise: one person squats with legs apart, swinging the rope so that it draws an arc on the ground, while the other person keeps jumping over the swinging rope. The speed gradually increases from slow to fast, and the two people take turns after 1 minute.

Side-foot jump

Start with the simple skipping method, then swing the skipping rope with your wrists, jump with your right foot, and let the left foot that is not touching the ground tilt to one side, and jump 15 times. Switch to the other foot and jump 15 times. Non-beginners can practice fast skipping, which means jumping twice in a row while the rope slides under your feet. When practicing, be careful not to lift your feet too high or too slowly, otherwise you may easily get tripped by the rope.

The above is an introduction to some rope skipping methods. It should be noted that there are many types of rope skipping. If you want to learn rope skipping, you should start with the most basic rope skipping. In addition, you must pay more attention to choosing a rope with moderate hardness and softness, wear flat shoes, do not adjust it too high when jumping, and do not jump too fast or too slow. You should control the speed yourself.