1, don't deliberately lift your legs backwards, learn to use the strength of your ankles. Bending your knees backwards is just a matter of course, not initiative.

Many friends like to lift their legs backwards when skipping rope. In fact, they also think that the higher they lift, the better. For example, the girl in the picture below thinks she is very beautiful, but I am worried about her knee, because in this case, when landing, the heel usually touches the ground first, and the arch can't be used for shock absorption, which leads to a direct impact on the knee joint. I can't jump a few times, but I shout that my knee hurts and my back hurts, and I blame skipping.

Therefore, my conscience suggests that you must learn to jump with your ankles, and in the process of skipping rope, your heels will always leave the ground, that is, you should jump on tiptoe. This has several advantages. First, the action range is small, which is more labor-saving. The second is to help you strengthen your ankle when skipping rope and prevent spraining your ankle in daily life; Third, prevent the whole body from shaking greatly and reduce the probability of knee pain caused by skipping rope.

By the way, skipping rope like this is also more suitable for girls who love skipping rope with big breasts but dare not jump more.

You don't need to swing your shoulders to jump rope, but learn to use the strength of your forearms and wrists.

Don't wave skipping rope like a little yellow chicken. Excessive swing is an unnecessary waste, which affects the jumping speed.

Like the little girl below, she should hold the big arm and swing the skipping rope with the strength of the small joint. Therefore, it is recommended that you use a lighter skipping rope instead of a heavier version, which will increase the impact on the joints.

3, you don't need to jump hard, just pass it.

We don't want to use skipping rope to improve jumping, but we want to burn fat by jumping constantly. So when skipping rope, it is perfect to let the rope pass through the soles of your feet. Excellent rope skipping people can't see jumping when skipping rope, but a trembling feeling. And the higher the jump, the greater the impact on our joints when landing, so this is one of the reasons why the rope is not encouraged to be too long.

4. Wear shoes, not skateboarding shoes, running shoes or soft-soled shoes.

Everything is for health, reducing unnecessary consumption, especially joints. Therefore, it is not recommended to jump rope barefoot, put on shoes and protect the glass cover to avoid unnecessary pain. The rope really hurts when it hits your foot.

5. Specific intensity arrangement

In fact, skipping rope, like running, is a form of exercise, so the intensity arrangement should be designed according to your own goals. I can't give you a detailed plan, I can only give you a table for reference (I made it myself, so the format may not be very beautiful, please forgive me).

Step 6 stretch

You must do stretching exercises after training. The main stretching parts can be concentrated in the lower limbs, such as calf, quadriceps femoris, hamstring and gluteus maximus. You must do stretching exercises after training. Other parts can be handled as appropriate. This paper introduces several simple movements of stretching after skipping rope.