Warm-up before skipping and stretching after skipping are very important. Warm-up can make skipping rope in a better state, reduce weight and fitness effect, and reduce the chance of knee and ankle injuries. Jumping rope warm-up can be divided into: shoulder warm-up, knee warm-up and ankle warm-up. You can warm up for 5 ~ 10 minutes by surrounding the shoulder joint, squatting, and padding your toes. Warm up before skipping rope to prevent sports injury. Skipping rope is mainly used in gluteus maximus, quadriceps femoris, gastrocnemius, soleus and so on. When warming up, you can do some targeted actions to activate your body, such as squat rocket jump and maximum stretching.

It is necessary to distinguish between running and jumping with alternating legs, flying with two legs, lifting with alternating legs, kicking with two legs, jumping high or jumping low, and so on. It is recommended to jump with your feet off the ground and jump rope for fitness. Skipping rope is an aerobic exercise to exercise the heart, improve cardiopulmonary function, promote blood circulation, enhance flexibility and coordination, and avoid osteoporosis. At the same time, skipping rope can also consume fat and effectively prevent cardiovascular diseases caused by high blood pressure.

Don't jump rope on concrete floor, you can choose lawn, wood floor and mud floor to reduce the influence on joints and brain! If you want to jump patterns, you can consider skipping rope with a longer handle, mainly bamboo or beads. It is made of many small beads, so the long handle of the rope is conducive to making some difficult flower movements.

When skipping rope, your knees bend slightly. Don't bend too much. Don't jump straight and hurt your knee. Pay attention to your adjustment! When skipping rope, pay attention to using your wrist to drive the skipping rope. Don't shake your arm greatly. You should spin the skipping rope flexibly by your wrist. It is not easy to get tired after jumping for a long time. We can wear sneakers with soft soles and high tops when skipping rope. Because wearing such shoes can protect your feet well when skipping rope, so that your feet are not easily sprained.