How to do aerobic exercise with skipping rope

Everyone around us should have learned to skip rope in physical education class when they were young. Skipping rope is a very good sport. There are still many people who insist on skipping rope. Skipping rope also has a good effect on fitness. However, if you don't master the key points of skipping rope, it is easy to cause your calves to become thicker or other adverse effects. Next, the editor will find out the key points of skipping rope with everyone.

1. Simple rope skipping method

Warm-up: Put your feet together and do jumping exercises for 2 to 3 minutes (jumping height is 3 to 5 cm).

Start jumping rope, focusing on swinging your wrists in an arc. Beginners should jump 10 to 20 times first, rest for 1 minute, and then repeat the jump 10 to 20 times. Non-beginners can jump 30 times first, rest for 1 minute, and then jump 30 times again.

2. Single-leg knee-bend jump

Bend your right knee and lift it forward. Stand on tiptoes and hop on one foot 10 to 15 times, then repeat with the left leg. Rest for 30 seconds and do 2 rounds on each side.

3. Split-leg jump

First do the rope skipping warm-up exercise, then jump rope, with your feet apart when jumping and your feet together when landing, and repeat the action 15 times.

4. Jump with arms crossed

Do the jump rope warm-up exercise first, then jump rope with your arms crossed. When the rope is in the air, cross your arms, and after jumping over the crossed rope, return your arms to their original position.

5. Spin Jump

Two-person skipping rope exercise: one person squats with legs apart, swinging the rope so that it draws an arc on the ground, while the other person keeps jumping over the swinging rope. The speed gradually increases from slow to fast, and the two people take turns after 1 minute.

6. Side-foot jump

Start with the simple skipping method, then swing the skipping rope with your wrists, jump with your right foot, and let the left foot that is not touching the ground tilt to one side, and jump 15 times. Switch to the other foot and jump 15 times. Non-beginners can practice fast skipping, which means jumping twice in a row while the rope slides under your feet. When practicing, be careful not to lift your feet too high or too slowly, otherwise you may easily get tripped by the rope.

There are many types of skipping rope. For beginners, you must start with simple movements. Basically, each type of skipping rope has preparatory movements. Don't underestimate the preparatory movements. Fancy skipping rope is one of the more difficult ones. It is normal that you cannot learn it in a short time. Before skipping rope, it is best to wear loose clothes and wear sports shoes.