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.
2. Skipping rope should be 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.
Correct action of skipping rope:
1, hold the rope correctly:
The position of holding the rope should be 90 degrees with the hand joint, the arm and forearm should be closed 90 degrees naturally, and the wrist should be relaxed naturally. Preparation: Keep your body upright, eyes straight ahead, feet together, knees slightly bent, arms naturally drooping, and ropes slightly shaking.
2. Take off:
When the rope is about to reach the soles of your feet, your feet jump quickly and cross the rope. Landing: When your feet cross the rope, land gently and bend your knees slightly to absorb the impact. Rhythm control: the rhythm of jumping short rope can be adjusted according to personal situation. Beginners should start slowly and gradually improve their speed. Pay attention to keep breathing smoothly, and don't hold your breath because you jump rope quickly.
3, warm-up and stretching:
Before jumping short rope, proper warm-up exercise can help the body gradually enter the state of exercise and avoid injury. After jumping short rope, proper stretching can help muscles relax and relieve muscle fatigue. Precautions: During jumping short rope, you should keep your body balanced to avoid getting out of control due to excessive shaking.
4, from easy to difficult:
When you start to practice skipping, you should go from slow to fast, from easy to difficult. First of all, we must learn all kinds of movements of skipping rope by one person, and then we must learn the complex movements of multi-person jumping or group skipping.