1, adjust the length of skipping rope.

Jumping rope is too long, which easily leads to too much contact with the ground, too much force, slow or even difficult crossing the line. Jumping rope is too short, it is easy to trip and can't pass. Therefore, it is most important to adjust the appropriate length of skipping rope. The suitable length of skipping rope should be that after holding both ends of the rope with both hands, both feet step on the middle of the rope, and the rope can be pulled above the waist and below the chest with both hands. ?

Step 2 jump low

When skipping rope, take off with your feet low, as long as the rope can pass. If you jump too high, the height of your body will increase by one point every time you rise, which requires more strength and is more likely to lead to fatigue, and the skipping speed will slow down later; Moreover, the increase of jumping time will also slow down the skipping speed.

Step 3 turn your wrist to jump rope

When skipping rope, don't turn the rope with both arms, but ask the upper arms of both arms to stick to the sides of your body, the forearm to spread out and basically remain motionless, and only use your wrist to turn the skipping rope. So skipping rope can be more flexible and labor-saving. Help rope jumpers jump faster and more within the specified time. ?

Skipping rope has many advantages. However, you should also pay attention to the following points when skipping rope:

1, skipping rope can choose high heels with soft texture and light weight, which can avoid ankle injury;

2. The rope used for skipping rope should be moderate in hardness and thickness. Novices should use hard ropes, and they can be changed into soft ropes after proficiency;

3. Skipping rope can be done on the lawn, wooden floor and mud floor with moderate hardness, not on the hard cement floor, so as not to damage the joints and cause dizziness;

4. When skipping rope, you need to relax muscles and joints, coordinate toes and heels to prevent sprains;

5. Fat people and middle-aged women should jump with their feet rising and falling at the same time, and don't jump too high, so as not to damage the joints due to excessive load;

6. Warm up your feet, legs, wrists and ankles before skipping rope, and do some relaxation exercises after skipping rope.