Skipping rope is mainly about wrist exertion. This can save physical strength, and you won't be tired if you jump too much. Some people get sore when they jump too much, because the forearm swings with the rope. Furthermore, don't put your palms up, try to go down or the other way around. Palm down is more powerful. For example, the smash in table tennis. It is also important that your arms droop naturally, and don't open to your sides. Put your hands in front of your body (lean back slightly when jumping backwards) and don't leave your body. This will concentrate all the strength of the arm on the wrist and explode. Beginners don't realize the importance of these two points, because the technical content of single shake and double shake is not high, which can be reflected when practicing the difficult three shake or four shake. When the arm is open, it is easy to exert force, but the palm can't exert force and can't complete the next difficult action. However, more than 90% of the skipping athletes in China open their arms, which is unscientific and difficult to improve their level. So skipping rope should start from the basic movements. When you just practice skipping, you should consciously change your movements back, put your arms in, but don't be too nervous, keep your body straight but not stiff, and look straight ahead. Only when you get into the habit can you break through the difficult movements.

Learn the hand movements, and the rest is the feet. Take-off and landing are done with toes, and toes and heels need to be coordinated hard to prevent sprains. Remember not to land on the heel, or jumping for a long time will damage the brain, ankle and spine. Slight bending of the knees can reduce the collision between the knees and ankles when they touch the ground, and prevent injuries. The most important thing is to avoid stretching your feet forward after jumping, otherwise even the difficult high jump will not jump, and it will even be dangerous. You don't have to jump too high when skipping rope, so that the rope can pass through. When jumping, don't bend your body extremely, but become a natural bending posture. When jumping, breathe naturally and rhythmically. Some people think that skipping rope is a sport that easily hurts the knee, but according to expert research reports, the impact of skipping rope on the knee is only 1/7 to 1/2 in running. And as long as you can master the skills of skipping rope, your knees bend slightly and your toes touch the ground, you can reduce the impact on your body.

Light can move, but it cannot jump coherently. As mentioned above, the difficult movements may not be connected because of the open arms, but the correct jumping method may not be connected, that is, the problem of coordination. Beginners often can't master the rhythm when learning double shake. Jump a dozen times in one breath, and there is no rhythm. In fact, double shaking is a very simple action. After jumping a double shake, they need a pause time, and then they shake the rope quickly. After taking off, the rope passes through the feet twice, then they pause intermittently, and then take off ... Similarly, it takes a strong sense of rhythm to connect more than three shakes. Only by mastering the rhythm can they jump some routines, such as double direct flight-pulling flowers. The rhythm of skipping rope will be easier to master, you can breathe rhythmically by using the gap, and you won't feel tired if you jump too much. The practice of coordination is actually very simple. You don't jump in the air with a rope, but your hands should jump rope. Double shake can swing twice in the air, and three shake can swing three times. You can practice rhythmically with different movements, such as single shaking-double flying-triple flying-double flying-single flying-double flying ...................................................................................................................................., and then practice more with ropes. Don't stop immediately after strenuous skipping. Continue to jump 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.

Sharp tools can do a good job. Only with correct methods, exquisite skills and reasonable equipment can you maximize your potential. In fact, the only things you need for skipping rope are shoes and rope. Let's talk about shoes first.

At present, there are no special skipping shoes in China. Let's discuss the requirements of jumping shoes here. Readers can refer to them and choose for themselves. Mr Hu Pingsheng chose table tennis shoes when skipping rope. He said that skipping rope has two requirements for shoes: first, shoes should try to avoid thicker horizontal patterns or grooves; The toe of the second shoe should not have obvious cross or transverse patterns. This can avoid the mistakes caused by the rope hanging on the shoes. Longitudinal or diagonal mode is best. On the whole, it is ideal to choose light sports shoes with strong earthquake resistance and no horizontal stripes.

The last thing to say is the most important rope, without which everything is empty talk. However, at present, most of the skipping ropes sold in the domestic market are unscientific and it is impossible to improve the level. When skipping rope breaks after reaching a certain speed, it is easy to hurt the body. Here I want to introduce a new type of scientific skipping rope-competitive skipping rope. Competitive rope skipping (patent number: ZL00258550.2) is a scientific new structure rope skipping designed by China rope skipping expert Hu Pingsheng (its "rope skill" has been broadcasted by CCTV sports feature films, Super Variety, Zheng Da Variety, East, West, North, South, Shandong Satellite TV, Zhejiang Satellite TV and anhui tv for many times). The two ends of the rope body are two head ropes, and the two ropes are respectively connected with two middle ropes and bottom ropes which are thinned in turn. When the rope body is folded in half, the two ropes and the middle two ropes are symmetrical respectively, and the ends of the two ropes are elastic soft layer handles. The whole rope body is thick on the top and thin on the bottom, heavy on the top and light on the bottom, which can reduce air resistance and is very beneficial to force transmission. In addition, the first rope, the middle rope and the bottom rope are made of different materials according to a certain length ratio and weight ratio. The middle rope and bottom rope are made of top PU polymer imported from Italy. So they are more comfortable, lighter, more dexterous, swing faster, and more in line with the operating principle of force. They are not only suitable for general movements, but also for difficult multi-swing movements and complicated figure movements, which overcomes the defect that ordinary skipping rope is easy to cause harm to human body and gives full play to the skipping potential of human body.

Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. I personally don't advocate morning exercise. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. So don't jump rope after sunrise if you have time. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time should be controlled between 30- 100 minutes. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.

Skipping rope is not a simple sport, it needs the combination of hands and brains to make dazzling fancy. When friends practice skipping rope, they should think and discuss with their peers more, and when they accumulate to a certain extent, they will make a breakthrough.