What are the basic movements of skipping rope?

When it comes to skipping rope, many people will feel accustomed to it, because in fact everyone is familiar with skipping rope in life. Whether adults or children, they can exercise better by skipping rope. What we are going to analyze and introduce to you now are some basic movements of skipping rope. Only if the movements are correct can you achieve the ideal exercise effect. You must pay attention when skipping rope.

Basic rope skipping techniques

1. Skipping Rope

1. How to hold the rope: If you hold a rope with a handle, hold it naturally with your hand. If you hold a rope without a handle, wrap the two ends of the rope around the palm and back of your hand, and hold the rope with the first and second joints of your thumb and index finger.

2. Measuring method: The length of the skipping rope can be measured by standing with your feet apart (should not be wider than your shoulders) or by stepping one foot in the middle of the skipping rope, holding both ends of the rope with both hands, bending your arms at elbows at right angles to your sides, and then straightening the skipping rope.

3. Rope shaking method: ① Positive rope shaking: hold the rope with both hands, bend your arms naturally, place the rope behind your body, and use force from your wrists and arms in a coordinated manner to swing the rope upward and forward. When the rope is swung to a position above your head, continue to swing the rope downward and backward with your arms without stopping, so that the rope swings around your body over and over again. At the beginning, use your shoulders as the axis, and use your arms and wrists to exert force at the same time, swinging the rope with your arms in a relatively large motion. After mastering the technique, the amplitude of the rope-swinging action with the arms can be gradually reduced, with the elbows as the axis, and the rope shaken in coordination with the forearms and wrists. Once you become very proficient, you can shake the rope just by moving your wrists.

4. Rope stopping method: When the skipping rope swings from back to front, extend one foot forward with the heel on the ground and the toes raised so that the middle section of the skipping rope stops under the sole of the foot.

1. Jumping short rope: (There are two methods, the former is more commonly used)

(1) Jump continuously with your feet together. Hold both ends of the rope with both hands, bend your arms naturally, place the rope behind your body, and use force from your wrists and arms in a coordinated manner to swing the rope upward and forward. When the rope is swung above your head, continue to swing the rope downward and backward with your arms without stopping. At the moment before the rope is about to hit the ground, jump up with your feet, and the rope will swing under your feet. Continue to swing the rope backward, upward, and forward with your arms without stopping. At the moment the rope is close to the ground, continue to jump up with your feet. Do this several times in succession.

Note: Hold both ends of the rope with both hands, bend your arms naturally, place the rope behind your body, and use force from your wrists and arms in a coordinated manner to swing the rope upward and forward. When the rope is swung above your head, jump once with both feet on the spot, and continue to swing the rope downward and backward with both arms without stopping. At the moment before the rope is about to hit the ground, jump again with both feet, and swing the rope over from under your feet. Do this several times in succession.

(2) Continuously jump across the rope by alternating between legs. Hold both ends of the rope with both hands, shake the rope forward once, and then step over the rope with both feet forward and backward in turn; jump short ropes by alternating between one foot and the other continuously. When the rope swings to the front and bottom, swing one foot forward to cross the rope. When the rope hits the ground, swing the leg to the ground, jump, and raise the other leg back. When the rope swings forward, step back, swing forward, and jump, and repeat this process alternately.

The above is an understanding of some methods and movements of skipping rope. After learning these methods and long-term knowledge, everyone should know this common sense of sports in their lives! Scientific exercise can better help you maintain your health and effectively stay away from the harm caused by some diseases. Rope skipping is also a relatively convenient exercise method.