What is the correct way to skip rope?

In winter, due to the cold weather, most people will choose to do some moderate exercise, especially skipping rope. It is simple to operate and does not require a high venue. When skipping rope, it can make all organs of the body coordinate with each other and get different degrees of exercise at the same time. However, incorrect rope skipping movements may also cause damage to certain organs of the body. Below, the editor will introduce some correct rope skipping movements.

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 anaerobic exercise that takes less time and consumes more energy. After a hot summer, many women think they can breathe a sigh of relief because they no longer have to wear tight clothes and they don't have to exercise so hard to lose weight.

However, few people know that just a little negligence in autumn and winter will make all the efforts made by many ladies in summer go to waste. Generally speaking, because the weather is cooler in autumn and winter and the human body feels more comfortable, people tend to eat more delicious food. If they neglect exercise, fat will accumulate quickly.

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. Skipping rope only requires a small space for activities, but the ground for the activity must be flat. It is best to cover it with carpets and cushions, and wear shock-resistant sports shoes to ease 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.

When skipping rope, the exercise effect is different at different speeds. You can use a timer to count the time when skipping rope, and you can also listen to some light music to relax your nerves while skipping rope, making skipping rope more fun. Of course, you can also increase the difficulty and change the patterns yourself.