What are the basic movements of skipping rope?

Nowadays, there are many rope skipping enthusiasts in our country. People also make rope skipping a kind of competition, because rope skipping competition can not only exercise the body and maintain health, but also increase the entertainment of life. The most important thing about rope skipping is to use your legs and wrists. The wrists swing the rope vigorously to make yourself jump continuously. What are the basic movements of rope skipping? How to learn rope skipping correctly?

There are many rope skipping enthusiasts in China, but more than 90% of them do not use the correct rope skipping method. The jumping method introduced here is used by Mr. Hu Pingsheng, the Chinese rope king with more than 50 years of jumping experience, and has been scientifically proven to be very effective and reasonable.

Skipping rope mainly involves using the wrists. This can save energy and you won't get tired easily even if you jump a lot. Some people will feel sore in their forearms after jumping too much, that's because their 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 makes it easier to exert force on your wrists. For example, the smash in table tennis. Another very important point is that the arms should hang naturally to the hips, the upper arms should not be spread out to the sides, and the hands should be in front (the hands should lean slightly backward when jumping backwards) without leaving the body. 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 your wrists cannot exert force when your palms are 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 5 meters. Only by forming a habit can you accomplish difficult movements.

After learning the hand movements, the only thing left is the feet. Use the forefoot for both takeoff and landing. Remember not to land on the heels, otherwise jumping for a long time will damage the 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, it is best to be able to let the rope pass through. 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. Some people think that skipping rope is a sport that can easily hurt the knees, but according to expert research reports, the impact force of skipping rope on the knees is only 1/7 to 1/2 of that of running. And as long as you can master the technique of skipping rope, bend your knees slightly, and land on the forefoot, you can reduce the impact on your body.

Friends who jump rope for the first time will inevitably feel nervous, unconscious, and a little unnatural, and will often be tripped by the rope. These are some of the problems faced by many beginners. After about a week of jumping rope, you can learn which jump rope is most effective and how to jump rope correctly without harming your body.