What is the correct way to skip rope?

Nowadays, many people like to achieve the goal of losing weight by skipping rope. Because skipping rope requires the cooperation and participation of organs throughout the body, the benefits of skipping rope are varied. Many people have a thorough understanding of the benefits of skipping rope, but they don’t know much about the correct method of skipping rope. If you don’t master the correct method of skipping rope, it is easy to fall during the process of skipping rope. So what are the correct ways to skip rope?

There are many varieties of rope skipping, which can be simple or complex, and can be done at any time. You can learn it once you learn it. It is particularly suitable as a fitness exercise in seasons with lower temperatures, and it is especially suitable for women. In terms of exercise volume, jumping rope for 10 minutes continuously is almost the same as jogging for 30 minutes or dancing aerobics for 20 minutes. It can be said to be an aerobic exercise that takes less time and consumes more energy.

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 hop with right knee bent, lift 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.

First do the rope skipping warm-up exercise (see Exercise 2), then jump rope, with your feet apart when jumping and your feet together when landing. Repeat the action 15 times.

Jump with your arms crossed First do the skipping rope warm-up exercise (see Exercise 2), 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.

Double rope skipping (1) takes a standing position side by side. Each person holds the rope handle with his or her outside hand. First start practicing the simple skipping method (see Exercise 2), with two people skipping with both feet at the same time, and then practice skipping with one foot at the same time.

(2) Stand one in front of the other. The tall person stands at the back and swings the skipping rope.

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.

After reading the above introduction, I believe you have a certain grasp of some skipping rope methods. There are more than 100 kinds of skipping rope styles. If you are a beginner, it is best to start with the most basic skipping rope method. Only after you have mastered the most basic skipping rope method, you can learn fancy skipping rope. Skipping rope requires repeated practice to achieve proficiency, so you must stick to it and have perseverance.