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:
Jump method:
1, both feet jump together, and there is a rebound action: every time you jump over the rope, your feet are put on the ground together.
2, feet jump together, no rebound action, that is, jump over the rope continuously.
3, one-legged jump: that is, two feet take turns to jump, much like running.
Jump speed:
Slow: 60-70 hops per minute on average. Faster: average 140- 160 hops per minute.
References:
People's Network-Can Jumping Rope Lose Weight? The correct skipping rope can effectively lose weight.