What are the key points of skipping rope?

Nowadays, more and more people like to jump rope to achieve the effect of strengthening their bodies, especially some obese people want to achieve the goal of losing weight by jumping rope. There are many benefits of jumping rope. It can not only improve the body's cardiopulmonary function, but also enrich people's lives and develop people's intelligence. However, there are also many techniques in jumping rope. Let me introduce to you the essentials of jumping rope!

Rope skipping is a form of exercise, usually performed by children or teenagers, in which one or more people jump over a rope at the same time, passing the rope under their feet and over their heads. At least one person must turn the rope and jump, or three or more people must jump together, with two of them turning the rope and one or more people jumping in the middle. Sometimes the latter will jump with two rotating ropes, which is much more difficult. In the game of skipping rope, participants keep jumping until they get tired or make a mistake. Some people jump rope alone for exercise, while others do different fancy jumps while jumping rope. There are at least 100 known fancy jumps.

Step 1: Learn to bounce

Before learning to skip rope, often do some jumping exercises and endurance exercises with your children, such as frog jumps, jumping on trampolines, jumping up to touch objects, and hopping on one foot. This way, the child will be much more flexible when actually skipping rope.

Step 2 Jump with bare hands

The main purpose is to train children to become familiar with and master the rhythm of "jumping". The mother can stand face to face with the child, clapping her hands and saying "one, two, three" while jumping with her feet to the rhythm, repeating this several times. Then, following the familiar rhythm, the mother pulls the child's hands from behind and makes his arms rotate and shake like skipping rope in coordination with the jumping. Finally, let the child jump up and down with both feet at the same time, and shake his arms empty-handed. When shaking, use your shoulder as the axis, apply force with your wrists, and keep your palms facing down or facing each other.

Step 3 Kangaroo Jump

The child stands in front of the mother, and the mother shakes the rope while chanting "one, two, three, jump" and takes the child to jump in pairs like kangaroos, allowing the child to experience the feeling of his feet leaving the ground and the rope sliding underneath.

Step 4: Take action yourself

The child holds both ends of the rope with one hand and imitates the skipping rope movement to the rhythm, requiring both feet to jump when the rope falls to the ground. You can hold the rope alternately with your left and right hands. After the children are familiar with the movement, teach them to hold the rope handle with both hands, let the rope hang behind them, shake the rope from back to front, and quickly jump up with their feet as the rope shakes, allowing the rope to slide under their feet.

Step 5 Pattern

Reverse jumping: If the child has learned the most basic jumping method, you might as well teach him to jump backwards - let the rope hang in front of the body, and shake the rope from front to back with both hands, while keeping other movements unchanged.

When hopping on one leg, place your center of gravity on your take-off foot, leave the other foot in the air, keep your hands moving, and let the rope slide over your jumping foot. When one foot gets tired, switch to the other.

Jump with your feet alternately left and right - when the number is odd, the rope passes under one foot; when the number is even, it passes under the other foot, and repeat this cycle until you are tired, with the speed gradually increasing.

March and jump to take a step forward, similar to running and jumping. When jumping in a "left and right bow" manner, you should prevent the hanging foot from hooking the rope and tripping yourself; when jumping with both feet, the body should not lean forward too much, as it is easy to fall.

The above are some key points about skipping rope. Skipping rope requires a lot of practice. Generally speaking, when you first start learning to skip rope, it is best to learn basic skipping rope. After you are proficient in the most basic skipping rope movements, you can learn fancy skipping rope. It is important to note that you must choose a rope with moderate hardness. For some middle-aged and elderly people, don't jump too high when jumping, and pay attention to safety.