1, take off and land with the forefoot, remember not to land with the whole foot or heel to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When jumping, breathe naturally and rhythmically.

2. Grasp the handles at both ends of the rope with both hands. Usually, one foot is stepped in the middle of the rope, and both arms are bent to make the forearm level, and the rope will be pulled to a suitable length.

3. When shaking forward, the big arm is close to the sides of the body, the elbow is slightly abduction, the upper arm is approximately horizontal, and the wrist is used to make the hands do circular motion on the side.

4, to practice step by step, the speed and length of skipping rope should be based on personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.

5, skipping time, generally not subject to any restrictions, but in order to avoid causing physical discomfort, do not skip rope half an hour before and after meals. And don't drink too much water before skipping rope.

6. Don't stop immediately after skipping. You should continue to skip rope or walk at a slower speed for a while, and then stop when the blood circulation returns to normal. After that, remember to do some stretching and relaxing movements to really end the exercise.

Extended data:

Precautions to prevent rope skipping injury

The first is the choice of venues and tools. Although skipping rope is not limited by time and space, we should pay attention to the choice of venue. Try to choose lawns, wooden floors and mud with moderate hardness as skipping venues. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

Secondly, rope jumpers should wear soft and light high heels to avoid ankle injuries.

Thirdly, in the choice of rope, we should choose a rope with moderate hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.

Finally, do enough warm-up exercises to relax muscles and joints and prevent sprains. In addition, obese and middle-aged women should choose to jump rope with both feet on the ground to avoid sprain.

References:

People's Network-Six Correct Ways to Lose Weight by Burning Fat and Skipping Rope.