Exercise your legs in the first two steps, without ropes.
1. Leg lifts
Find a high platform (such as the first step of stairs) to stand on, but only the first half of your foot touches the plane and the second half is suspended. Grab the handrail. Knee slightly bent, try to lower your heel first, and then raise your body as high as possible with your toes. Say it again.
The "jump" of skipping rope depends very much on the calf muscles. Leg lifting can make you feel the posture and load distribution when jumping: your knees are slightly bent, you jump on your toes, and your heels don't touch the ground when landing.
2. Cordless jumping
Legs together, knees slightly bent. Put your arms at your sides, elbows close to your body, and forearms extended to your sides. Legs jump rhythmically like springs: jump about one or two centimeters with tiptoe strength and then touch the ground with tiptoe, but not with heel. Two-handed simulation shakes the rope with the wrist. For example, the first demonstration in the film.
The jumping action seems small, but in fact the load is not small. Jump for 20 or 30 seconds at a rhythm once a second, and then continue after a break. Repeat several times until your legs get used to that intensity and the jumping method is close to the demonstration in the film.
3. Single-sided rope swing
Same posture as before. Hold the two handles of the skipping rope in one hand and shake the rope to turn around. Not too fast, about a second. After getting familiar with your hands, add the action of jumping forward. When you see or hear the rope touching the ground, jump up gently. Practice as close to time as possible. Such as the demonstration of step 2 in the movie.
4. Rope shaking skills and timing of leg movements
Standard skipping posture, holding the grip with both hands and standing in front of the rope. Swing the rope over your head from behind with the strength of your wrist and forearm. When the rope approaches the toe, lift the toe with the heel as the fulcrum and hold the rope like a clip. When it is clamped smoothly, lift the heel and let go of the rope to return to the rear. Practice repeatedly. Such as the demonstration of step 3 in the movie.
This allows you to practice two skills: rope shaking and predicting the timing of leg movements. You will be able to better grasp how much strength is needed and how your wrist and arm cooperate to smoothly swing the rope over your head. You will also know better when to move your legs.
jump
After the first four stages, you can really try to jump. Just once. The posture is the same as before, but this time it is not jumping with a rope. Such as the demonstration of step 3 in the movie. Resist the urge to keep jumping, just jump separately at a time. This kind of exercise is more effective.
Jump twice
When you can jump many times without hitting your head or getting stuck in your feet, you can try to jump twice in a row. Similarly, resist the urge to jump more. Just jump twice. Such as the demonstration of step 3 in the movie.
7. Jump more
When you jump twice at a time, you can try to jump three times and then keep adding. In this way, the real skipping began. I can never jump rope. After practicing for two hours, I can now jump for 30 seconds at a speed of 90 revolutions per minute, about 40 times in a row. Just keep practicing!