1, the main part of the swing rope is the wrist.

2, the height of the jump should not be too high, generally between 3-5 cm, and the knees are slightly bent when landing.

3. Jumping knees are generally straight. There should be no obvious knee flexion in the calf.

4. Breathe rhythmically and relax.

Note: If the rope entangles the foot during jumping, please explain.

1, the length of skipping rope is not suitable for you.

2. The height of the jump is not enough or the timing of the jump does not match the rope of the hand, which is the problem of coordination.

3. If it is easy to hook your feet in the second half, it is a physical problem.

Second, the auxiliary training:

1, the simple action of toe pad can be used to enhance the toughness and strength of ankle joint during the rest time after class.

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

3, a certain arm, wrist, waist and abdomen, lower limb strength exercises. It can be enhanced by push-ups, sit-ups, leg lifts and running.

Third, the practice method of skipping rope:

1, routine jump, that is, 1 minute jump, during this period, you must insist on training, practice makes perfect!

2. Count jump. There is no time limit, but you must jump to the specified value. The purpose is to train the endurance and coordination ability of lower limbs.

3. Jump patterns. Cross jump, jump around flowers, run jump, one-legged jump, two-legged exchange jump, etc. The purpose is to train the stability of skipping rope and the comprehensive jumping ability of lower limbs.

One last suggestion: because of good physical strength, my stomach doesn't hurt in the first 30 seconds, so the speed must be the fastest. After 30 seconds, there will be physical decline, stomachache, sore feet and so on. Therefore, it is necessary to increase the amplitude of rope swing, adjust the take-off height appropriately, reduce the situation of foot hook and increase stability.

Precautions for skipping rope

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. Choose lawn, wood floor and mud with moderate hardness, and jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness.

4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.

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

6. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.