How to do rope skipping exercises

People who have just started learning to jump rope don’t know how to jump and need to learn some auxiliary exercises. Only by clearly mastering the method of skipping rope can you avoid hurting yourself in the process. Many people don’t know how to use force and can easily hurt their feet. Auxiliary exercises are simple, making it easier for people who don’t know how to skip rope to get started. First you have to learn how to use force with your hands, and then the movements with your feet. It looks simple, but many people sprain their feet because they don't pay attention when jumping.

1. Rope skipping mainly involves using the wrists. This can save your energy and you won't feel tired no matter how much you jump. some people

If you jump too much, your forearms will feel sore because your forearms are swinging with the rope. Furthermore, the palms of your hands should not face upwards; try to face downwards or opposite each other. Palms facing down will give you more power. For example, the smash in table tennis. Another very important point is that the arms should hang naturally and not spread out to the sides, and the hands should be in front of the body (the hands should lean slightly backward when jumping backwards) and should not leave the body.

2. This way, all the strength of the arm can be concentrated on the wrist and exploded out. Beginners may not realize the importance of these two points because the technical content of single and double shakes is not high. This can only be reflected when practicing the more difficult triple or quadruple shakes. It is easy to lose strength when your arms are stretched out, and you cannot exert force with your palms facing upward, so you will not be able to complete the following difficult movements. However, more than 90% of rope skippers in China open their arms wide and make large movements, which is unscientific and makes it difficult to improve their level. Therefore, skipping rope should start with basic movements. When you first start skipping rope, you should consciously change your movements, pull your arms inward, but don't be too tense, keep your body straight but not stiff, and look straight ahead. Only by forming a habit can you accomplish difficult movements.

3. After learning the hand movements, the only thing left is the feet. Use your toes for both takeoff and landing, and coordinate the force of your toes and heels to prevent sprains. Remember not to land on your heels, otherwise jumping for a long time will damage your brain, ankles, spine, etc. Bend your knees slightly to ease the impact of your knees and ankles on the ground and prevent injuries. The most important thing is to avoid stretching your feet forward after jumping, otherwise you will not be able to jump continuously after a difficult jump, and may even be in danger. When skipping rope, you don't need to jump too high, just enough to let the rope pass through. When jumping, do not bend your body extremely, but keep it in a naturally bent position.

I hope the above can provide you with a reference. Knowing these movements and precautions makes learning rope skipping easy, and you don’t need to worry about injuries. As long as you have learned it, the chance of injury is very low. Skipping rope is a very good sport, but not so many people do it now, and children are unfamiliar with this sport. Buy a skipping rope and practice. We cannot let this simple sport slowly disappear from people’s lives.