Introduction to rope skipping exercise

Rope skipping is a sport we have loved since childhood. Many children nowadays also like it. It is a very simple and easy to learn sport, and it is also very interesting. Children can get exercise without realizing it. Some adults are not even as good at skipping as children. They don’t know what the methods of skipping rope are or how to skip rope is most effective. The following text is an introduction to the methods of skipping rope exercise.

Warm-up: Stretch the calf gastrocnemius and Achilles tendon. These two parts are the most important because they are always in a highly tense state during the entire skipping process.

The main part of the rope is the wrist. The height of the jump should not be too high, generally between 3-5CM, and the knees should be slightly bent to cushion the impact when landing. The knees of both feet are usually straight when jumping. There should not be obvious knee flexion in the calf. Breathe rhythmically and relax your whole body.

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 aerobic exercise that takes little time and consumes a lot of energy.

Burn 400 calories every half hour. This is a bodybuilding sport that is of great help to various organs such as the cardiopulmonary system, coordination, posture, weight loss, etc.

If the rope gets hooked on your feet during jumping, it means that you are not jumping high enough or the timing of jumping is not coordinated with the shaking of the rope by your hands, that is, a problem of coordination, or the length of the jump rope is not suitable for you.

Simulate skipping rope. The purpose is to practice the ability to jump with both feet as quickly as possible. Certain strength exercises for the arms, wrists, waist, abdomen, and lower limbs. This can be enhanced through push-ups, sit-ups, high leg raises, and running.

How to practice skipping rope: jump at a fixed time, that is, jump for 1 minute. During this period, you must persist in training, practice makes perfect.

There are also many adults who choose skipping rope as an exercise program in their lives, but they often feel very tired after just a few jumps. This may be because they have not mastered the correct method of skipping rope. After reading the above introduction to the method of skipping rope exercise, you have learned a lot. If you want to learn the correct skipping rope skills, you still need to practice more.