Rope skipping

Rope skipping is a traditional folk recreational activity with a long history. It is an excellent physical fitness exercise, which can not only effectively train the individual's coordination, reaction speed and endurance, but also improve cardiopulmonary function and increase lung capacity. Rope skipping has been popularized as a sport for students and by people of all ages because of its simple form, convenience and small space occupation.

Movement Essentials

1 Jump Rope Length

One foot on the rope, both ends pulled to the chest to the navel position.

2 How to hold the rope

Hold it at the middle and back end of the rope handle. The heart of both hands should not face up, try to down or relative, the heart of the hand facing down to be more powerful.

3 Technical points on the hands

The upper arm is close to the body, wrist force. Reduce the circumference of the rope.

4Legs

Toe and forefoot jump to the ground, not too high to just over the rope is the best, landing slightly bent knee cushion.

Full Demonstration

Common Errors and Countermeasures

01

Stiffness of the body without relaxation

Corrections: Practice more, and pay attention to relaxation of the body during practice.

02

Large angle between the big arm and the body

Correction: clip a piece of paper between the big arm and the body, and don't drop it when jumping rope.

03

The landing is too heavy

Correction: jump with your toes on the ground, land easily, and bend your knees slightly to cushion the fall.

04

Large swing of small arm

Correction: remind more of the wrist as the axis of the swing, improve wrist strength.

05

The height of jumping rope is too high

Corrective method: consciously reduce the height of jumping, enhance the proficiency, don't be afraid of jumping bad.

06

Calf bent backwards

Correction: do more unarmed in-situ vertical jump exercises.