Jumping Rope

The correct method and technique of jumping rope

Method: Everyone should stand upright when jumping rope, eyes need to look ahead, try not to bow their heads; master the rhythm of jumping rope, and keep your swinging hands on your heels to prevent you from being tripped by the rope without paying attention; there is no need to jump It is too high, as long as the rope can pass under the feet, this is also to prevent knees and ankles from being injured when landing; when landing, be sure to choose the front foot to land, which can help the next take-off. The damage to the body is relatively large.

Skill: Use your wrist to swing the rope instead of your own arm, which will consume a lot of physical strength, but it will be easier if you use your wrist, so the efficiency will increase; choose the appropriate length of rope, which is based on personal It depends on your height, the one that suits you is the best; keep a steady breathing and have your own rhythm, and you need to cooperate with your hands and feet, otherwise you will easily trip over during the rope skipping process.

How to easily and quickly improve the performance of jumping rope

1. The length of the jumping rope: step on the rope with one foot, and pull the two ends to the position from the chest to the navel.

2. How to hold the rope: hold it at the middle and rear end of the rope handle. Furthermore, the palms of the two palms should not face up, try to face down or face each other, and the palms face down to exert more force.

3. Key points of hands-on technique: the upper arms of both hands are close to the body, and the wrists are exerted forcefully. Reduce rope run circumference.

4. Key points of leg technique: take off and land on the toes and the soles of the feet. The take-off height should not be too high and it is best to just pass the rope. When landing, slightly bend the knees as a buffer.

5. Breathing: Breathing should be natural and rhythmic.

6. Standing posture: Keep your body straight but not stiff, bend naturally, and look straight ahead with your eyes.

7. Clothing: It is best to wear sportswear or light clothing, soft-soled cloth shoes or sports.

8. Reduce mistakes: One mistake will reduce about 10 times. In order not to make mistakes, the speed should not be too fast, and then speed up after mastering.

9. In terms of thinking: Don't be overly accurate and ask for grades, relax and jump.

10. Increase the number of exercises in sections: take 20 seconds as the unit, without making mistakes, gradually strengthen, and try to reach 60 times.

11. Segmented time-increasing exercises: 20 seconds, 30 seconds, 40 seconds, 50 seconds, 60 seconds.

12. How to train arm strength: Rope-shaking training ensures that you can shake about 200 times at a time. Do push-ups, pull-ups, etc.

13. Practice jumping ability: step jumping, frog jumping, etc.

Auxiliary training

1. You can use the simple action of stepping on the toes to enhance the toughness and strength of the ankle joint.

2. Simulate rope skipping. The purpose is to practice the jumping ability of both feet as quickly as possible.

3. Certain arms, wrists, waist and abdomen, and lower body strength exercises. It can be enhanced with push-ups, sit-ups, leg raises and running.